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Kinesiology 3800 > Ch.11 > Flashcards

Ch.11 Flashcards

1
Q

Substantial strength gains via … changes

A

Neuromuscular

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2
Q

25-100% strength gain after … to … months of resistance training

A

3-6

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3
Q

RT: … … experience greatest absolute gains
versus young women, older men, children

A

Young men

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4
Q

RT: Strength gains similar as a percent of initial
strength due to … …

A

Incredible muscle plasticity

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5
Q

MSG: Strength gains results from (2)

A

– Altered neural control
– ⬆️ Muscle size

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6
Q

Hypertrophy vs Atrophy:
–  Muscle size ➡️ ⬆️muscle strength

A

– ⬆️Muscle size ➡️ ⬆️muscle strength

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7
Q

Hypertrophy vs Atrophy:
– ⬇️Muscle size ➡️  muscle strength

A

⬇️ in muscle strength

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8
Q

TF: Strength gains occur without neural adaptations via plasticity

A

False
Cannot occur without

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9
Q

Neural control: What can strength gain occur without?

A

Hypertrophy

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10
Q

Factors important to strength gains (3)

A

– Increase motor unit recruitment
– Decrease autogenic inhibition
– Reduced coactivation

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11
Q

Motor units generally recruited…

A

Asynchronously

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12
Q

TF: Resistance training ➡️ asynchronous recruitment

A

False
Synchronous

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13
Q

MUR: More motor units fire at the same time

A

Synchronicity

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14
Q

Synchronous recruitment ➡️ strength gains functions (Fc,S,Irf,C)

A

– Facilitates contraction
– Synchronicity = more motor units fire at the same time
– Improves rate of force development
– ⬆️capability to exert steady forces

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15
Q

Autogenic inhibition:
– Inhibit muscle contraction if tendon tension too high
– Prevent damage to bones and tendons

A

Normal intrinsic inhibitory mechanisms

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16
Q

TF: Training can increase inhibitory impulses

A

False
Decrease

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17
Q

Increase in muscle size

A

Hypertrophy

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18
Q

Two types of Hypertrophy

A

Transient (after exercise)
Chronic (long term)

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19
Q

What causes transient Hypertrophy and when does it disappear?

A

– Due to edema formation from plasma fluid
– Disappears within hours

20
Q

Function of chronic Hypertrophy

A

– Structural change in muscle
– Fiber hypertrophy

21
Q

Chronic Hypertrophy reflects actual…

A

Structural change in muscle

22
Q

Chronic Hypertrophy is maximized by

A

– High-velocity eccentric training
– Disrupts sarcomere Z-lines (protein remodeling)

23
Q

Concentric only training may limit … and …

A

Muscle hypertrophy
Strength gains results

24
Q

Fiber Hypertrophy may occur as a result of …(4)

A

• More actin, myosin filaments
• More myofibrils
• More sarcoplasm
• More connective tissue

25
Q

FH: Resistance training triggers … in protein synthesis

A

Increase

26
Q

FH: During exercise, synthesis … , degradation ..

A

Decrease
Increase

27
Q

FH: After exercise, synthesis … , degradation ..

A

Increase
Decrease

28
Q

FH: … facilitates fiber Hypertrophy

A

Testosterone

29
Q

FH: Natural anabolic steroid hormone

A

Testosterone

30
Q

FH: Large doses or anabolic steroids + RT triggers…

A

Large increase in muscle mass

31
Q

Critical in FIRST 8-10 weeks (short term increase in muscle)

A

Neural factors

32
Q

Major factor AFTER first 10 weeks (long term increase in muscle)

A

Hypertrophy

33
Q

Substantial increase in 1RM

A

Neural factors

34
Q

Short term increase in muscle strength is due to

A

Increase in voluntary neural activation

35
Q

Triggers major change in muscle structure and function

A

Reduction and cessation of

36
Q

Where is Atrophy and Inactivity seen in? (2)

A

Limb immobilization
Detraining studies

37
Q

Lack of muscle use =

A

Reduced protein synthesis

38
Q

TF: Immobilization is reversible

A

True

39
Q

Strength loss can be regained from Detraining around

A

6 weeks

40
Q

Once training goal is met, __ resistance program prevents Detraining and maintains __

A

Maintenance
Intensity

41
Q

Type I becomes more anaerobic with

A

Anaerobic training

42
Q

Type II becomes more oxidative with

A

Aerobic training

43
Q

Common transition of muscle fibers in resistance training

A

Type IIx-IIa

44
Q

TF: Resistance training can help elderly increase bone density and loss of muscle mass

A

True

45
Q

For Older adults, increases in strength are dependent primarily on?

A

Neural adaptations

Kinesiology 3800 (12 decks)

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