front 1 Muscular endurance: | back 1 capacity to perform repeated muscle contractions |
front 2 power: | back 2 rate of performing work (explosive) |
front 3 strength: | back 3 max force a muscle can generate |
front 4 Describe how genetics may affect performance | back 4 differential DNA methylation patterns ⇒ mRNA lvl change, protein expression, functional measures |
front 5 What is the principle of specificity? | back 5
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front 6 What is the principle of reversibility? | back 6
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front 7 What specific enzymes might decline when we cease aerobic training? | back 7
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front 8 What is the principle of progressive overload? Provide an example | back 8
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front 9 What is the principle of periodization? | back 9
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front 10 Why is periodization in exercise training important for performance? | back 10 keep training challenging + improve |
front 11 Describe the fitness-fatigue paradigm | back 11
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front 12 When training, how should we order our resistance training exercises? | back 12
High ⇒ low intensity |
front 13 Describe isometric resistance training and its benefits. | back 13 post surgery rehab/less stress on joints/stabilization |
front 14 Describe the advantages to using free weights. | back 14 recruit muscles (support+stabilize)|| |
front 15 Describe the disadvantages to using free weights. | back 15 can be dangerous, difficult to use, |
front 16 Explain the following statement: the maximum weight one can lift is limited by the weakest portion in the range of motion | back 16
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front 17 The core musculature is mostly what fiber type? | back 17 Type 1 fibers |
front 18
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front 19 How does it HIIT benefit aerobic performance? (explain its impact on mitochondrial growth and glycogen storage) | back 19
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front 20 Where do we cross over from anaerobic to aerobic energy systems being the primary contributor to exercise? | back 20
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front 21
| back 21 neural adaptation (nervous system builds stronger links to muscles cells) |
front 22 What about the later gains in strength? | back 22 muscle cross-sectional area changes (size+shape) |
front 23 What is hypertrophy a result of? | back 23 repaired myofibrils increase in thickness and number |
front 24 Describe transient hypertrophy | back 24
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front 25 Describe chronic hypertrophy | back 25
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front 26 3 neuromuscular adaptations to resistance training
| back 26 increase nerve activity + same time recruitment |
front 27 3 neuromuscular adaptations to resistance training 2) Rate coding | back 27 increase stim. frequency |
front 28 3 neuromuscular adaptations to resistance training 3) Autogenic inhibition | back 28 GTO is silenced |
front 29 Which type of muscle fiber is recruited first? What does this allow for? | back 29
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front 30 What is hyperplasia? | back 30 an increase in the number of muscle fibers |
front 31 Do you believe hyperplasia occurs in humans? Why of why not. | back 31 No, because of a lack of evidence, fibers tend to switch over and not be produced more. Unclear how to trigger the process |
front 32 Describe how immobilization may lead to muscle atrophy. | back 32
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front 33 Training Phases Macrocycle | back 33 longest phase, long-term view centered around goal |
front 34 Training Phases Mesocycle | back 34 Second longest phase, focus on developing a certain skill |
front 35 Training Phases Microcycle | back 35 Shortest phase, several-day period of vigorous training followed by
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front 36 PHYSIOLOGY OF PLYOMETRICS – | back 36
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front 37 DELAYED-ONSET MUSCLE SORENESS (DOMS) | back 37
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front 38 How does resistance exercise increase protein synthesis at the cellular level? | back 38 increases in rates of myofibrillar MPS (translational efficiency +capacity) |
front 39 How might consume protein aid in protein synthesis? (Hint: think about the mTOR response). | back 39 activated: muscle protein synthesis + mTOR signalling pathway |
front 40 What are the benefits that elderly individuals might gain by performing resistance training? | back 40 helps with loss of muscle mass (sarcopenia), helps prevent falls |
front 41
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front 42 BONE ADAPTATIONS TO | back 42
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front 43 Osteoporosis | back 43
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front 44 Osteocytes (bone cells) | back 44
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front 45 Osteogenesis | back 45 requires mechanical loading, sufficient magnitude, rate, and frequency of loading |