Chapter 10 - Adaptations to Resistance Training

Question 1

Gains in muscular fitness occur after _________ months resistance training

Answer 1

3-6 months

Question 2

True/false: Strength gains can occur without hypertrophy, but cannot occur without neural adaptations

Answer 2

True

Question 3

4 neural mechanisms of strength gain

Answer 3

• Increased motor unit recruitment
• Increased rate coding of motor units
• Increased neural drive
• Decreased autogenic inhibition

Question 4

Motor unit recruitment

Answer 4

Number of MUs firing at any one time

Question 5

Rate coding

Answer 5

Frequency of discharge of MUs

Question 6

Neural drive

Answer 6

Combination of MU recruitment and neural drive

Question 7

Autogenic inhibition

Answer 7

Inhibition in the muscle by Golgi tendon organs to prevent excessive force development

Question 8

Transient hypertrophy due to ______________ formation

Answer 8

Plasma edema

Question 9

1 major facilitator of muscle hypertrophy

Answer 9

Testosterone

Question 10

True/false: Increases in muscle mass have been found to be a result of fibre hypertrophy and fibre hyperplasia in roughly equal amounts

Answer 10

False (hypertrophy > hyperplasia)

Question 11

True/false: Short-term increases in strength caused mostly by muscle hypertrophy

Answer 11

False (mostly by neural adaptations)

Question 12

% strength loss per day during first week of immobilisation

Answer 12

3-4%

Question 13

True/false: Immobilisation affects type I fibres more than type II

Answer 13

True

Question 14

Most common fibre transition

Answer 14

Type IIx - type IIa

Question 15

Mass of protein recommended post-workout to maximise muscle growth

Answer 15

20-25g