Ch.11 Flashcards
Substantial strength gains via … changes
Neuromuscular
25-100% strength gain after … to … months of resistance training
3-6
RT: … … experience greatest absolute gains
versus young women, older men, children
Young men
RT: Strength gains similar as a percent of initial
strength due to … …
Incredible muscle plasticity
MSG: Strength gains results from (2)
– Altered neural control
– ⬆️ Muscle size
Hypertrophy vs Atrophy:
– Muscle size ➡️ ⬆️muscle strength
– ⬆️Muscle size ➡️ ⬆️muscle strength
Hypertrophy vs Atrophy:
– ⬇️Muscle size ➡️ muscle strength
⬇️ in muscle strength
TF: Strength gains occur without neural adaptations via plasticity
False
Cannot occur without
Neural control: What can strength gain occur without?
Hypertrophy
Factors important to strength gains (3)
– Increase motor unit recruitment
– Decrease autogenic inhibition
– Reduced coactivation
Motor units generally recruited…
Asynchronously
TF: Resistance training ➡️ asynchronous recruitment
False
Synchronous
MUR: More motor units fire at the same time
Synchronicity
Synchronous recruitment ➡️ strength gains functions (Fc,S,Irf,C)
– Facilitates contraction
– Synchronicity = more motor units fire at the same time
– Improves rate of force development
– ⬆️capability to exert steady forces
Autogenic inhibition:
– Inhibit muscle contraction if tendon tension too high
– Prevent damage to bones and tendons
Normal intrinsic inhibitory mechanisms
TF: Training can increase inhibitory impulses
False
Decrease
Increase in muscle size
Hypertrophy
Two types of Hypertrophy
Transient (after exercise)
Chronic (long term)
What causes transient Hypertrophy and when does it disappear?
– Due to edema formation from plasma fluid
– Disappears within hours
Function of chronic Hypertrophy
– Structural change in muscle
– Fiber hypertrophy
Chronic Hypertrophy reflects actual…
Structural change in muscle
Chronic Hypertrophy is maximized by
– High-velocity eccentric training
– Disrupts sarcomere Z-lines (protein remodeling)
Concentric only training may limit … and …
Muscle hypertrophy
Strength gains results
Fiber Hypertrophy may occur as a result of …(4)
• More actin, myosin filaments
• More myofibrils
• More sarcoplasm
• More connective tissue
FH: Resistance training triggers … in protein synthesis
Increase
FH: During exercise, synthesis … , degradation ..
Decrease
Increase
FH: After exercise, synthesis … , degradation ..
Increase
Decrease
FH: … facilitates fiber Hypertrophy
Testosterone
FH: Natural anabolic steroid hormone
Testosterone
FH: Large doses or anabolic steroids + RT triggers…
Large increase in muscle mass
Critical in FIRST 8-10 weeks (short term increase in muscle)
Neural factors
Major factor AFTER first 10 weeks (long term increase in muscle)
Hypertrophy
Substantial increase in 1RM
Neural factors
Short term increase in muscle strength is due to
Increase in voluntary neural activation
Triggers major change in muscle structure and function
Reduction and cessation of
Where is Atrophy and Inactivity seen in? (2)
Limb immobilization
Detraining studies
Lack of muscle use =
Reduced protein synthesis
TF: Immobilization is reversible
True
Strength loss can be regained from Detraining around
6 weeks
Once training goal is met, __ resistance program prevents Detraining and maintains __
Maintenance
Intensity
Type I becomes more anaerobic with
Anaerobic training
Type II becomes more oxidative with
Aerobic training
Common transition of muscle fibers in resistance training
Type IIx-IIa
TF: Resistance training can help elderly increase bone density and loss of muscle mass
True
For Older adults, increases in strength are dependent primarily on?
Neural adaptations
