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