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Exercise Physiology > 10 - Adaptions to Resistance Training > Flashcards

10 - Adaptions to Resistance Training Flashcards

1
Q

What is muscle hypertrophy?

A

Increase in muscle size that can lead to increase in strength (not always)

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2
Q

What is muscle atrophy?

A

Decrease in muscular size and muscular strength

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3
Q

What are sources of strength gain?

A
  1. increase in muscle size
  2. Altered neural control
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4
Q

Muscular strength gain threw neural control

A
  • Strength gain cannot occur without neural adaptations
  • Strength is a property of the motor system, not just muscle
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5
Q

Essential elements of strength gain threw neural control

A
  1. Motor unit recruitment
  2. stimulation frequency
    etc
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6
Q

How are motor units normally recruited?

A
  • Motor units are normally recruited asynchronously
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7
Q

What type of recruitment occurs to promote strength gain?

A

Synchronous recruitment

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8
Q

What does synchronous recruitment do?

A
  • facilitates contraction
  • may produce more forceful contraction
  • improves rate of force development
  • improves capability to exert steady forces
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9
Q

What type of training deals with synchronous recruitment?

A

Resistance training

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10
Q

What does greater motor unit recruitment do?

A

Induces strength gain by:
1. Increasing neural drive during maximal contraction
2. Increases frequency of neural discharge (rate coding)
3. Decreases inhibitory impulses

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11
Q

Combination of what two things leads to muscular strength gain?

A

Improved motor unit synchronization and increased motor unit recruitment

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12
Q

What is (autogenic) normal intrinsic inhibitory mechanisms and what does it prevent?

A

Inhibits muscle contraction if tendon tension is too high
> prevents damage to bones and tendons
> eg: golgi tendon organs

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13
Q

What happens when inhibitory impulses decrease?

A

When training, impulses decrease making muscles contract more and generate more force

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14
Q

Coactivation of agonist and antagonists

A
  • normally antagonists oppose agonist force
  • reduced coactivation may lead to strength gain
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15
Q

What is transient hypertrophy?

A

Occurs after exercise bout, due to edema formation from plasma fluid and gone within hours

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16
Q

What is chronic hypertrophy?

A

Long term structural change in muscle

17
Q

What causes chronic muscle hypertrophy?

A
  1. Maximized by high velocity eccentric training, which disrupts sarcomere Z-lines (protein remodeling)
  2. Stimulated by intensities as low as 30% 1RM and as high as 90%
  3. Caused by both high rep (low load) and low rep (high load) training
18
Q

What limits chronic muscle hypertrophy?

A

Concentric training

19
Q

What is there more of when fiber hypertrophy occurs

A
  • more myofibrils
  • more actin, myosin filaments
  • more connective tissue
20
Q

What does resistance training increase during fiber hypertrophy?

A

Increase protein synthesis.
Muscle protein content is always changing

21
Q

What happens to muscle proteins during vs after exercise

A

During - synthesis decreases, degradation increases
After - synthesis increases, degradation decreases

22
Q

What hormones facilitates fiber hypertrophy?

A
  1. testosterone > a natural anabolic steroid hormone
  2. Growth hormone (GH)
  3. Insulin-like growth factor (IGF-1)
23
Q

Fiber hyperplasia in humans

A
  • Most hypertrophy is due to fiber hypertrophy and fiber hyperplasia also contributes
  • Fiber hypertrophy vs hyperplasia may occur depending on resistance training intensity or load.
  • Hyperplasia may occur in certain individuals under certain circumstances
24
Q

Short term increase in muscle strength

A
  • substantial to ^ in 1RM
  • Due to ^ voluntary neural activation
  • Neural factors critical in the first 8-10 weeks
25
Q

Long term increase in muscle strength

A
  • associated with significant fiber hypertrophy
  • Net ^ protein synthesis requiring time to occur
  • Hypertrophy major factor after the first 10 weeks
26
Q

What can Atrophy and inactivity do to the body?

A
  • reduction or cessation activity leads to major changes in muscle structure and function
  • Limb immobilization studies
  • Detraining studies
27
Q

Major change in immobilization

A
  • major change occurs after 6 hrs
  • leads to reduce protein synthesis
  • initiates process of muscle atrophy
28
Q

First week of immobilization

A
  • strength loss of 3%-4% per day
  • decrease in size (atrophy)
  • decrease neuromuscular activity
29
Q

(Reversible) effects on type I and II fibers form immobilization

A
  • Cross-sectional area decreases, cell contents degenerate
  • Type I is affected more that type II
30
Q

What happens when detraining occurs

A
  • leads to decrease in 1RM
  • loss of strength can be regained
31
Q

What can prevent detraining

A

Maintenance resistance program where maintain strength and 1RM and reducing training frequency

32
Q

Fiber type alterations

A

Fibers may not change due to training but,
- Type II more oxidative with aerobic training
- Type I fibers more anaerobic with anaerobic training

33
Q

Is fiber conversion possible?

A

Yes under certain conditions…
1. Cross-innervation
2. Chronic low-frequency stimulation
- High intensity treadmill or resistance training

34
Q

What causes the transition from type IIx to type IIa?

A

20-week heavy resistance training program often increases type IIa fibers

35
Q

Interaction between resistance training and diet

A
  • Resistance training increases protein synthesis
  • Consume 1.6-1.7g of protein per kg body weight per day to increase muscle mass
  • 20-25g protein after resistance exercise for muscle growth
36
Q

Resistance training in children/adolescents myth and truth

A

Myth: resistance training is unsafe due to growth plate, hormonal changes
Truth: It is safe with proper safeguards
- children can gain both muscle strength and mass

37
Q

Resistance training in the elderly population

A
  • helps restore age-related loss of muscle mass
  • improves quality of life and health
  • helps prevent falls
38
Q

Strength training in older adults

A
  • increases in strength dependent primarily on neural adaptations (no differences across sex or race)
39
Q

Strength training in younger adults

A
  • same as older but more blunt
  • decrease in mTOR signaling response
  • smaller increases in myofibrillar protein and muscle size
  • 20-25g protein necessary to stimulate muscle protein synthesis

Exercise Physiology (9 decks)

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