Term
| what role does the NERVOUS system play in adapting to training? |
|
Definition
1. directs and controls voluntary movement.
2. RECRUITMENT OF MOTOR units for force productions |
|
|
Term
| when recruitment of motor units for force production follows the size principle, what does this mean? |
|
Definition
smaller motor units = lower force levels
larger motor units = larger force levels |
|
|
Term
| what CARDIORESPIRATORY system adaptaions occur in response to resistance training? |
|
Definition
| can increase running efficiency by increasing muscle strength and power |
|
|
Term
| what CARDIORESPIRATORY system adaptaions occur in response to aerobic training? (increase) |
|
Definition
VO2 max increases.
in acute: cardiac output, HR, BP, stroke volume all increase |
|
|
Term
| what NERVOUS system adaptaions occur in response to resistance training? (increase and decrease) |
|
Definition
| motor unit firing rate, motor unit recruitement, EMG amplitude - ALL INCREASE. cocontraction decreases |
|
|
Term
| what HOROMONAL adaptations occur in resistance training? |
|
Definition
| not much long term, just short term. |
|
|
Term
| what HOROMONAL adaptations occur in aerobic training? (increase and decrease) |
|
Definition
| catecholamines, glucagon and growth horomones - ALL INCREASE. insulin and cortisol decrease (unless high intensity then corisol increases) |
|
|
Term
| what ACUTE HOROMONAL responoses occur during an exercise bout? (increase) |
|
Definition
| epinephrine, cortisol, testosterone, and growth horomone ALL INCREASE |
|
|
Term
| what METABOLIC adaptations occur in response to resistance training? (increase) |
|
Definition
| metabolic rate increases, absolute muscle endurance will increase |
|
|
Term
| what METABOLIC adaptations occur in response to aerobic training? (increase and decrease) |
|
Definition
| reliance on fat as energy, lactate threshold, VO2 max - ALL INCREASE. carbs decrease |
|
|
Term
| what ACUTE METABOLIC responses occur during an exercise bout? (increase) |
|
Definition
| CO2, lactate, metabolism, and blood acidity - ALL INCREASE |
|
|
Term
| what PSYCHOLOGICAL changes occur in response to chronic exercise? |
|
Definition
|
|
Term
| what is the relationship between DEPRESSION and chronic exercise? |
|
Definition
| serotonin and norepinephrine levels are lowered during exercise. but exercise has an antidepressive effect because it naturally elevates these biogenic amines. |
|
|
Term
| what adaptations in MUSCLE STRUCTURE occur in response to resistance training? (increase and decrease) |
|
Definition
connective tissue strength increases.
bone density/mass decreases. |
|
|
Term
| what adaptations in SKELETAL SYSTEM occur in response to resistance training? (decrease) |
|
Definition
| decreased risk for OSTEOPOROSIS, fractures, and falls. the greater the bone mass, the less severe the consequences will be |
|
|
Term
| what adaptations in TENDONS occur in response to resistance training? |
|
Definition
change in size but factors include: sport and sex
tendon stiffness increases in heavy loading |
|
|
Term
| what adaptations in LIGAMENTS occur in response to resistance training? |
|
Definition
| not enough data on specific effects |
|
|
Term
| what FACTORS influence adaptations to aerobic and resistance training? |
|
Definition
| specificity, genetics, age, sex |
|
|
Term
| what types of exercise best promote increase BONE MINERAL DENSITY (BMD)? - 3 |
|
Definition
1. high-intensity weight-bearing aerobic exercise,
2. plyometric or jump training,
3. resistance training, or a combination of these |
|
|
Term
| what mechanism increases BMD? |
|
Definition
|
|
Term
| what changes in the BODY'S FAT STORES occur in response to resistance training? (increase and decrease) |
|
Definition
Fat-free mass (FFM), and energy consumption during recovery - ALL INCREASE
Body fat % decreases. |
|
|
Term
| what changes in the BODY'S FAT STORES occur in response to aerobic training? |
|
Definition
| dose-response relationship between aerobic activity and weight loss. reduces fat mass |
|
|
Term
| what are 2 ways the MUSCULAR system adaps to chronic participation in a resistance training programs? (increase) |
|
Definition
1. increased size
2. increased cross-sectional area |
|
|
Term
| what are 2 ways the SKELETAL system adaps to chronic participation in a resistance training programs? (increase) |
|
Definition
1. increased bone formation
2. increased bone mass |
|
|
Term
| what are 2 ways the muscular system adaps to chronic participation in a resistance training programs? (increase) |
|
Definition
1. increased ATP & CP
2. increased creatine kinase and myokinase |
|
|
Term
| what are 2 ways the CARDIORESPIRATOR system adaps to chronic participation in a resistance training programs? (increase and decrease) |
|
Definition
1. increased capillarization
2. decreased myoglobin and mitochondrial density |
|
|
Term
| what are 2 ways the RESPIRATORY system adaps to chronic participation in a aerobic training programs? (increase and decrease) |
|
Definition
1. increased respirator muscles enzyme
2. decreased submaximal exercise pulmonary ventilation |
|
|
Term
| what are 2 ways the SKELETAL system adaps to chronic participation in a aerobic training programs? (increase) |
|
Definition
1. increased capillary density
2. increased mitochondria density |
|
|
Term
| what are 2 ways the CARDIOVASCULAR system adaps to chronic participation in a aerobic training programs? (increased and decreased) |
|
Definition
1. increased resting stroke volume
2. decreased resting heart rate |
|
|
Term
| what are 2 ways the ENDOCRINE system adaps to chronic participation in a aerobic training programs? (decreased) |
|
Definition
1. decreased plasma levels of epinephrine
2. decreased plasma levels of insulin |
|
|
Term
| how do you estimate daily calorie needs? |
|
Definition
REE x Activity Level.
(numbers on pg 113) |
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