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S&C Exam 2 > ADAPTATIONS > Flashcards

ADAPTATIONS Flashcards

1
Q

3 factors of muscular fitness that can be altered due to resistance training

A

-muscular strength
-muscular endurance
-muscular power

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2
Q

muscular strength, muscular endurance, + muscular power

why do we see a correlation between these?

A

all have anaerobic energy system

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3
Q

what energy system does muscular endurance use

A

glycolysis

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4
Q

what energy system does muscular strength use

A

creatine phosphate

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5
Q

what energy system does muscular power use

A

creatine phosphate

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6
Q

for someone to have really good values for muscular strength, endurance, + power, which type of fibers would they have

A

type II

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7
Q

muscular strength

A

amount of force a muscle can produce with a single maximal effort

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8
Q

muscular strength is which component of fitness

A

health-related

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9
Q

muscular endurance

A

the ability of a muscle or group of muscles to repeatedly exert force against resistance

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10
Q

muscular endurance is which component of fitness

A

health-related

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11
Q

muscular power

A

the ability to generate as much force as possible, as quickly as possible

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12
Q

muscular power is which component of fitness

A

skill-related

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13
Q

factors that influence adaptation

A

-specificity
-sex
-age
-genetics
-overtraining
-detraining

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14
Q

what is the main determinant of hypertrophy

A

80% due to genetic variation

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15
Q

neural goals

A

-strength
-power

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16
Q

metabolic goals

A

-hypertrophy
-endurance

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17
Q

neural or metabolic adaptation occurs quicker?

A

neural adaptation

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18
Q

which goal do we accomplish first- neural or metabolic

A

metabolic
-if we did neural training in general prep it would stunt the athletes ceiling
-must first gain muscle to maximize their ceiling, THEN increase power + force ability

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19
Q

neural adaptations

A

-motor unit recruitment increases
-rate coding increases
-improvements at the synapse (improved release of ACh, improved release of ACh esterase to reuptake, etc.)
-decreased coactivation ratio
-decreased GTO activation (not on slides but in quiz because debated)

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20
Q

neural adaptations

rate coding

A

the rate at which neural impulses are sent to a muscle’s motor units

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21
Q

neural goals

describe rate coding due to resistance training

A

-after resistance training, there is a decrease in the amount of time it takes for a muscle to depolarize
-also, the APs sent to the muscle are much more frequent + faster

22
Q

neural goals

which 2 things have been shown to improve rate coding frequency

A

-velocity
-force

23
Q

neural goals

describe improvements at the synapse

A

-overall, release more ACh in shorter time, more receptors on muscle site
-amount of choline/ACh transferase enzyme increases
-number of dispersion vesicles that perform exocytosis of ACh increase
-increase in acetylcholinesterase with training
-increase in the number of receptors for acetylcholine

-studies show these actually increase more with cardio- but might be because we can’t test animals on resistance training

24
Q

neural goals

elaborate on decreased coactivation ratio

A

-with resistance training, there is a decreased amount that the antagonist is recruited with action of the agonist muscle group
-when someone begins working out, they are not good at isolating the main muscles, but the longer they train, the more force from agonist compared to antagonist is generated

-force increases for both over time, but more for agonist

25
Q

metabolic adaptations

A

-hypertrophy (biggest adaptation we see)
-enzymatic changes (increase in enzymes of glycolysis + improvements in buffering capabilities)

26
Q

acute changes are also called ____

A

responses

27
Q

acute changes/responses

definition

A

the changes that occur in the body during + shortly after an exercise bout

28
Q

acute changes for resistance training

neurological responses

A

-EMG amplitude increases
-number of motor units recruited increases until fatigue sets in

29
Q

acute changes for resistance training

muscular changes

A

-metabolites build up
-fuel substrates begin to deplete

-hydrogen ion concentration increases
-inorganic phosphate concentration increases
-ammonia levels increase
-ATP concentration no change or slight decrease
-creatine phosphate concentration decreases
-glycogen concentration decreases

30
Q

acute changes for resistance training

endocrine changes

A

both catabolic + anabolic hormones are increased with training

-epinephrine concentration increases
-cortisol concentration increases
-testosterone concentration increases
-growth hormone concentration increases

31
Q

acute changes for resistance training

catabolic hormones (2)

A

stimulate release of energy
-epinephrine
-cortisol

32
Q

acute changes for resistance training

anabolic hormone (1)

A

mobilizes energy sources, breaks down glycogen storage so we have more glucose
-growth hormone

33
Q

acute changes for resistance training

what do we want to happen to acute adaptations after working out

A

we want all these things to go back to homeostatic levels
-if they don’t go back down, we stay in a stressed response

34
Q

chronic changes for resistance training

A

long-term changes in the structure + function of the body as a consequence of exercise training

35
Q

chronic changes for resistance training

muscle performance

A

-muscle strength increases
-muscle endurance increases
-muscle power increases

36
Q

chronic changes for resistance training

muscle enzymes

A

-phosphagen system enzyme concentrations may increase
-phosphagen system enzyme absolute levels increase
-glycolytic enzyme concentrations may increase
-glycolytic enzyme absolute levels increase

37
Q

chronic changes for resistance training

muscle substrates

A

-ATP concentration may increase
-ATP absolute levels increase
-creatine phosphate concentration may increase
-creatine phosphate absolute levels increase
-ATP + creatine phosphate changes during exercise decrease
-lactate increase during exercise decreases

38
Q

CSA

A

cross-sectional area

39
Q

chronic changes for resistance training

muscle fiber characteristics

A

-type I CSA increases (<type II)
-type II CSA increases (>type I)
-% type IIa increases
-% type IIx decreases
-% type I doesn’t change

40
Q

chronic changes for resistance training

body composition

A

-% fat likely decreases
-fat-free mass increases
-metabolic rate likely increases

41
Q

chronic changes for resistance training

neurological changes

A

-EMG amplitude during MVC likely increases
-motor unit recruitment likely increases
-motor unit firing rate increases
-co-contraction decreases

42
Q

chronic changes for resistance training

structural changes

A

-CT strength likely increases
-bone density likely increases

43
Q

chronic changes for resistance training

describe muscle vs fat activity

A

-muscle is 6x more active than fat
-at rest muscle burns 6x more calories than fat
-because of this, muscle requires a bunch of energy to maintain
-this is why you lose it if you don’t use it

44
Q

anytime you put stress on tendons (peri/epi/endomysium), what do you see

A

increased CT strength

45
Q

transient hypertrophy

A

hypertrophy that occurs after a single exercise bout
-due to edema formation from plasma fluid
-disappears within hours

46
Q

chronic hypertrophy

A

long term
-reflects actual structural change in muscle; actual increase in actin/myosin filaments
-fiber hypertrophy, fiber hyperplasia, or both
-hyperplasia: increase in number of muscle cells; caused by satellite cells acting into actual muscle cells (caused by steroids)

47
Q

major training adaptations

metabolic/neural occurs earlier in macrocycle

A

metabolic

48
Q

major training adaptations

metabolic/neural requires more technique

A

neural

49
Q

major training adaptations

metabolic/neural has higher reps

A

metabolic

50
Q

major training adaptations

metabolic/neural has longer time under tension

A

metabolic

51
Q

major training adaptations

metabolic/neural has shorter inter-set rest periods

A

metabolic

52
Q

major training adaptations

metabolic/neural mode is more complicated

A

neural
-more explosive compound movements here
-metabolic relies more on machines

S&C Exam 2 (15 decks)

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