Advanced resistance training review

Question 1

Resistance training adaptations are specific to (6):

Answer 1

• Muscle action (eccentric vs concentric vs isometric)
• Velocity (fast or slow)
• Repetition Range (strength vs endurance vs hypertrophy vs power)
• Range of motion (full or partial)
• Degree of stability (stable or unstable)
• Force vector (horizontal vs vertical)

Question 2

What is the block to all other qualities?

Answer 2

Endurance

Question 3

What are the 3 mechanisms of training for hypertrophy?

Answer 3

• Mechanical overload
• Muscle damage
• Metabolic stress

Question 4

Explain the 3 mechanisms of training for hypertrophy

Answer 4

mechanical overload
- heavier loads, increased time under tension (TUT)
muscle damage
- eccentric actions, moderate loads, moderate reps
metabolic stress
- “the pump”, +30 s of total stress

Question 5

What is the evidence in favor of exercise induced muscle damage (EIMD)?

Answer 5

• exercise at long muscle lengths lead to greater EIMD and hypertrophy when compared to short muscle lengths
• eccentric actions lead to greater hypertrophy and EIMD

Question 6

What is the evidence that does NOT favor exercise induced muscle damage (EIMD)?

Answer 6

• similar hypertrophy between untrained and trained groups, despite differences in EIMD
• extend of muscle damage does not relate to MPS or hypertrophy. too much damage is DETRIMENTAL
• many forms of exercise lead to EIMD but not hypertrophy

Question 7

What is the evidence in favor of metabolic stress?

Answer 7

• blood flow occlusion in immobilized patients reduces the amount of atrophy (14-17%)
• significant increased in muscle hypertrophy when BFR is combined with mechanical load

Question 8

What is the evidence that does NOT favor of metabolic stress?

Answer 8

• extent to which it induces hypertrophy without mechanical stimuli is small
• exercise that leads to high levels of metabolic stress could be detrimental to muscle hypertrophy

Question 9

What is the evidence in favor of mechanical overload?

Answer 9

• remove mechanical load (immobilization) -> muscle atrophy
• greater protein synthesis following heavier resistance training

Question 10

What is the evidence that does NOT favor of mechanical overload?

Answer 10

• high degrees of muscle tension have been associated with mainly neural gains
• overload does not need to be excessive
• bed rest patients can minimize atrophy with blood flow occlusion

Question 11

Why is strength important?

Answer 11

• enhances force-time characteristics
• improved sport skill performance (jumping, sprinting, COD)
• improved specific sport skill performance
• decrease injury rates

Question 12

What is power?

Answer 12

work/time
(force x distance) / time
force x velocity