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Exercise Physiology Lecture > Chapter 11 > Flashcards

Chapter 11 Flashcards

1
Q

T/F: Resistance training is important for overall fitness and health.

A

True

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2
Q

T/F: Resistance training is not critical for athletic training programs.

A

False; they are critical

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3
Q

When using resistance training, there are substantial strength gains via _________ changes.

A

Neuromuscular

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4
Q

After ____ to ____ months of resistance training:
- 25 to 100% strength gain
- Learn to more effectively produce force
- Learn to produce true maximal movement

A

3 - 6

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5
Q

T/F: Strength gains similar as a percent of initial strength.

A

True

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6
Q

Which group experiences greater absolute gains?
A. Young men
B. Older men
C. Children
D. Young women

A

A. Young men

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7
Q

Why do younger men typically have a greater absolute strength gain?

A

Muscle plasticity

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8
Q

Increase in muscle size —> ____ in muscle strength.

A

Increase

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9
Q

Decrease in muscle size —> ______ in muscle strength.

A

Decrease

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10
Q

Strength gains result from what 2 things?

A
  1. Altered neural control
  2. Increased muscle size
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11
Q

What is term used for increase of muscle size?

A

Hypertrophy

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12
Q

What is the term used for decrease in muscle size?

A

Atrophy

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13
Q

Strength gain cannot be occur without neural adaptations via _____.

A

Plasticity

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14
Q

Strength gain ___ occur without hypertrophy.

A

Can

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15
Q

What are 3 important factors to strength gains? (IDR)

A
  1. Increase motor unit recruitment
  2. Decrease autogenic inhibition
  3. Reduced coactivation
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16
Q

Motor units are generally recruited _______.

A

Asynchronously

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17
Q

Resistance training —> ________ recruitment

A

Synchronous

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18
Q

Synchronous recruitment —> ____ gains

A

strength

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19
Q

_____= more motor units fire at the same time

A

Synchronicity

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20
Q

What is an example of normal intrinsic inhibitory mechanisms?

A

Golgi tendon organs

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21
Q

Normal intrinsic inhibitory mechanism does what 2 things?

A
  1. Inhibit muscle contraction if tendon tension too high
  2. Prevent damage to bones and tendons
22
Q

How can we decrease inhibitory impulses?

A

Training

23
Q

T/F: When there is a decrease of inhibitory impulses, muscle can generate more force.

A

True

24
Q

T/F: Normally agonists oppose antagonist force

A

False; antagonists oppose agonist force

25
Q

Reduced ______ may lead to strength gain.

A

Coactivation

26
Q

What are the 2 types of hypertrophy?

A
  1. Transient hypertrophy
  2. Chronic hypertrophy
27
Q

Which hypertrophy is after exercise bout?

A

Transient

28
Q

Which hypertrophy is long term?

A

Chronic

29
Q

Hypertrophy occurs at which muscle level?

A

Myofibril

30
Q

Transient hypertrophy occurs due to ____ formation from ____ fluid.

A

Edema ; plasma

31
Q

Transient hypertrophy disappears within ___.

A

Hours

32
Q

What 2 things occur via chronic hypertrophy?

A
  1. Structural change in muscle
  2. Fiber hypertrophy
33
Q

Chronic hypertrophy reflects what?

A

Structural change in muscle

34
Q

Chronic hypertrophy is maximized by what 2 things?

A
  1. High velocity eccentric training
  2. Disrupts sarcomere Z-lines (protein remodeling)
35
Q

T/F: Concentric only training may limit muscle hypertrophy and strength gains.

A

True

36
Q

Chronic hypertrophy is stimulated by intensities as low as __% 1RM and as high as __%.

A

30; 90

37
Q

Chronic hypertrophy is caused by both _____ and _____ training.

A

High-rep ; low rep

38
Q

Fiber hypertrophy may occur as a result of what 4 things?

A
  1. More actin, myosin filaments
  2. More myofibrils
  3. More sarcoplasm
  4. More connective tissue
39
Q

T/F: Resistance training can lead to increase of protein synthesis.

A

True

40
Q

Muscle _____ content is always changing.

A

protein

41
Q

During exercise: synthesis ____, degradation_____.

A

Decrease ; increase

42
Q

After exercise: synthesis ____, degradation ____.

A

Increase ; decrease

43
Q

How long can one bout of resistance training elevate protein synthesis for?

A

24 hours

44
Q

What hormone facilitates fiber hypertrophy?

A

Testosterone

45
Q

Testosterone is a natural _____ steroid hormone.

A

Anabolic

46
Q

_________ + _________ = large increases in muscle mass

A

Massive doses of anabolic steroids + resistance training

47
Q

During short term increase in muscle strength, ____ factors critical in first ___-___ weeks.

A

Neural ; 8-10

48
Q

Is substantial increase in 1RM during short term or long term increase in muscle strength?

A

Short term

49
Q

During long term increase in muscle strength, ____ is a major factor after first ____ weeks.

A

Hypertrophy ; 10

50
Q

______ or _____ of activity leads to major change in muscle structure and function.

A

Reduction ; cessation

51
Q

Atrophy and Inactivity is seen in what 2 studies?

A

Limb immobilization studies & detraining studies

Exercise Physiology Lecture (11 decks)

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