ADAPTATIONS

Question 1

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

Answer 1

-muscular strength
-muscular endurance
-muscular power

Question 2

muscular strength, muscular endurance, + muscular power

why do we see a correlation between these?

Answer 2

all have anaerobic energy system

Question 3

what energy system does muscular endurance use

Answer 3

glycolysis

Question 4

what energy system does muscular strength use

Answer 4

creatine phosphate

Question 5

what energy system does muscular power use

Answer 5

creatine phosphate

Question 6

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

Answer 6

type II

Question 7

muscular strength

Answer 7

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

Question 8

muscular strength is which component of fitness

Answer 8

health-related

Question 9

muscular endurance

Answer 9

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

Question 10

muscular endurance is which component of fitness

Answer 10

health-related

Question 11

muscular power

Answer 11

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

Question 12

muscular power is which component of fitness

Answer 12

skill-related

Question 13

factors that influence adaptation

Answer 13

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

Question 14

what is the main determinant of hypertrophy

Answer 14

80% due to genetic variation

Question 15

neural goals

Answer 15

-strength
-power

Question 16

metabolic goals

Answer 16

-hypertrophy
-endurance

Question 17

neural or metabolic adaptation occurs quicker?

Answer 17

neural adaptation

Question 18

which goal do we accomplish first- neural or metabolic

Answer 18

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

Question 19

neural adaptations

Answer 19

-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)

Question 20

neural adaptations

rate coding

Answer 20

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

Question 21

neural goals

describe rate coding due to resistance training

Answer 21

-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

Question 22

neural goals

which 2 things have been shown to improve rate coding frequency

Answer 22

-velocity
-force

Question 23

neural goals

describe improvements at the synapse

Answer 23

-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

Question 24

neural goals

elaborate on decreased coactivation ratio

Answer 24

-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

Question 25

metabolic adaptations

Answer 25

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

Question 26

acute changes are also called ____

Answer 26

responses

Question 27

acute changes/responses | definition

Answer 27

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

Question 28

# acute changes for resistance training neurological responses

Answer 28

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

Question 29

# acute changes for resistance training muscular changes

Answer 29

-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

Question 30

# acute changes for resistance training endocrine changes

Answer 30

both catabolic + anabolic hormones are increased with training -epinephrine concentration increases -cortisol concentration increases -testosterone concentration increases -growth hormone concentration increases

Question 31

# acute changes for resistance training catabolic hormones (2)

Answer 31

stimulate release of energy -epinephrine -cortisol

Question 32

# acute changes for resistance training anabolic hormone (1)

Answer 32

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

Question 33

# acute changes for resistance training what do we want to happen to acute adaptations after working out

Answer 33

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

Question 34

chronic changes for resistance training

Answer 34

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

Question 35

# chronic changes for resistance training muscle performance

Answer 35

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

Question 36

# chronic changes for resistance training muscle enzymes

Answer 36

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

Question 37

# chronic changes for resistance training muscle substrates

Answer 37

-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

Question 38

CSA

Answer 38

cross-sectional area

Question 39

# chronic changes for resistance training muscle fiber characteristics

Answer 39

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

Question 40

# chronic changes for resistance training body composition

Answer 40

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

Question 41

# chronic changes for resistance training neurological changes

Answer 41

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

Question 42

# chronic changes for resistance training structural changes

Answer 42

-CT strength likely increases -bone density likely increases

Question 43

# chronic changes for resistance training describe muscle vs fat activity

Answer 43

-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

Question 44

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

Answer 44

increased CT strength

Question 45

transient hypertrophy

Answer 45

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

Question 46

chronic hypertrophy

Answer 46

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)

Question 47

# major training adaptations metabolic/neural occurs earlier in macrocycle

Answer 47

metabolic

Question 48

# major training adaptations metabolic/neural requires more technique

Answer 48

neural

Question 49

# major training adaptations metabolic/neural has higher reps

Answer 49

metabolic

Question 50

# major training adaptations metabolic/neural has longer time under tension

Answer 50

metabolic

Question 51

# major training adaptations metabolic/neural has shorter inter-set rest periods

Answer 51

metabolic

Question 52

# major training adaptations metabolic/neural mode is more complicated

Answer 52

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