Adaptations to RT and Periodization Flashcards
What is health-related fitness?
- components of fitness that relate to health status.
- ability to carry out daily tasks without undue fatigue and ability to enjoy leisure-time
- initial focus may be on PA as habit.
What is performance-related fitness?
physical training for specific tasks; sport or physically demanding job. Includes agility, speed, power and motor skill performance.
What is muscular strength?
Ability of a muscle or a group of muscles to exert maximal force
Why is muscular strength important?
Pushing heavy doors, lifting heavy items. In sport specific settings it equals enhanced skills.
What are the 5 components of health related fitness?
Body composition, muscular endurance, flexibility, muscular strength, and cardiorespiratory fitness.
What are some performance related skills?
Agility, power, speed, balance, reaction time, coordination, and proprioception.
What is muscle hypertrophy?
an increase in the cross-sectional area of muscle fiber leading to larger muscular size
What factors contribute to hypertrophy?
intensity of training; muscle fiber types; eccentric focused exercises; playing with volume/reps and cumulative fatigue; shorter rest times 60-90sec; recovery time.
Why is muscular strength/hypertrophy important in health?
improves metabolism; ability to lift heavy items/move heavy doors.
Why is muscle strength/hypertrophy important in performance?
Improves sport specific skills; good for aesthetics; important to sport roles.
What is muscular endurance?
The ability to sustain performance and resist fatigue; ability of muscle group to sustain repeated contractions against resistance for periods of time.
Why is muscular endurance important for health?
gives energy to do daily tasks and then more; helps with proper posture.
How is muscular endurance helpful in sport performance?
it is required in almost everything; strength/power/agility/ etc.
What are neural adaptations in RT?
increased sync of motor units; increased engagement of muscle; decreased GTO activity; decreased co-activation of antagonist muscles.
When do neural adaptations occur in RT?
1-2 weeks up to until 6-8 weeks.
What are the two increases in neural adaptations?
increased sync of motor units; enables matching of strength to stimulus
increased firing frequency; increasing force/tension.
What are the two decreased neural adaptions?
decrease GTO activity; allows for higher weight/tension on muscle before GTO’s are activated.
decrease co activation of antagonist muscle; less resistance from antagonist during exercise.
What are Golgi tendon organs (GTO)?
proprioceptive receptors located within tendons found on each end of a muscle; responds to increased tension/contraction of exerted on tendon and inhibits further muscle contraction.
What are structural adaptations from ST?
increased cross-sectional area; increased tendon ligament stiffness leading to Connective tissue thickness/tightness which strengthens integrity of joints. bone mineral density;
increase in muscle capillary density= better blood flow
How does ST effect BMD?
increase in younger pop. until 30’s; reduces normal decline with aging.
What hormonal responses occur with ST?
immediate increase in epinephrine and norepinephrine; increased catabolic and anabolic hormones
What catabolic hormones are released during ST?
Adrenaline/epinephrine; cortisol; glucagon
What anabolic hormones are released during ST?
testosterone; growth hormone (GH); insulin- released within 15-30 mins of RT.
In what exertion level do you see the greatest increase in hormones?
moderate to high intensity with shorter rest intervals
Do you see greater hormone responses with compound exercises or muscle specific exercises?
Compounds; stressing large muscle mass stimulates more hormonal adaptations.
What are differences in RT adaptations with age and sex?
males have higher testosterone/faster nervous control of muscles;
males are generally stronger due to physical size/ greater % of muscle
comparable between sexes when assessing relative muscle strength
strength development and decline with age are similar for both sexes
