adaptations to resistNCE TRAINING

Question 1

define
1. health-related fitness
2. performance-related fitness?

Answer 1

1. ability to carry out daily tasks with vigorous and alertness w/o fatigue. done w/ lots of energy to enjoy leisure time.
2. physical training for a specific task like recreational sport or a physical demanding job, to improve overall skills.

Question 2

define the 3 fitness components
1. muscular strength
2. muscular hypertrophy
3. muscular endurance

Answer 2

1, A muscle or group of muscles to exert max internal force.

2. enlargement of CSA of MF that leads to overall increase in size and strength.
3. muscle or group of muscles that sustain repeated contractions against resistance.

Question 3

what neural adaptations occur during resistance training?

Answer 3

• increase synchronization of motor units. (MU recruitment= more force generation)
• increase firing frequency to muscle.
• decrease in GTO activity/ sensitivity.
• decrease coactiviation of antagonist muscles. (both agonist and antagonist muscles fire)

Question 4

what are the general functions and response of catecholamines, epinephrine, norepinephrine in acute hormone response to resistance training

Answer 4

GENERAL FUNCTION
- increase HR, sympathetic stimulation
- increase blood flow by decrease in epinephrine
- increase alertness

RESPONSE
- increase secretion

Question 5

what are the general functions and response of insulin-like growth factor (IGF) in acute hormone response to resistance training

Answer 5

GENERAL FUNCTION
- help w/ repair and muscle growth.

RESPONSE
- increase in IGF

Question 6

what are the general functions and response of cortisol in acute hormone response to resistance training

Answer 6

GENERAL FUNCTION
- stress hormones
- mobilization substrates like glycogen
- antimflammatory response.

RESPONSE
- increase release hormone. (where we get our energy).

Question 7

what are the general functions and response of testosterone in acute hormone response to resistance training

Answer 7

GENERAL FUNCTION
- steroid hormone
- muscle growth and repair increase.

RESPONSE
- muscle fibre synthesis.

Question 8

what is periodization?

Answer 8

• an overall training plan that progressively develops the qualities needed to preform a task or sport. depends on volume and training intensity.

Question 9

what are the goals of periodization?

Answer 9

• create a training plan that relates to real life.
• improve adaption of the body to the demands that are placed on it.
• help client hit peak performance for a competition or event.

Question 10

what are the 3 cycles within periodization?

Answer 10

• macrocycle
• mesocycle
• microcycle

Question 11

what is the purpose of a
MACRO
MESO
MICROCYCLE?

Answer 11

MACROCYCLE
- address overall goals, big picture, general progress over the year.

MESOCYCLE
- more detailed planning with smaller sub goals.

MICROCYCLE
- detailed daily, weekly sessions, which allow for adjustments.