Chapter 11 Flashcards
T/F: Resistance training is important for overall fitness and health.
True
T/F: Resistance training is not critical for athletic training programs.
False; they are critical
When using resistance training, there are substantial strength gains via _________ changes.
Neuromuscular
After ____ to ____ months of resistance training:
- 25 to 100% strength gain
- Learn to more effectively produce force
- Learn to produce true maximal movement
3 - 6
T/F: Strength gains similar as a percent of initial strength.
True
Which group experiences greater absolute gains?
A. Young men
B. Older men
C. Children
D. Young women
A. Young men
Why do younger men typically have a greater absolute strength gain?
Muscle plasticity
Increase in muscle size —> ____ in muscle strength.
Increase
Decrease in muscle size —> ______ in muscle strength.
Decrease
Strength gains result from what 2 things?
- Altered neural control
- Increased muscle size
What is term used for increase of muscle size?
Hypertrophy
What is the term used for decrease in muscle size?
Atrophy
Strength gain cannot be occur without neural adaptations via _____.
Plasticity
Strength gain ___ occur without hypertrophy.
Can
What are 3 important factors to strength gains? (IDR)
- Increase motor unit recruitment
- Decrease autogenic inhibition
- Reduced coactivation
Motor units are generally recruited _______.
Asynchronously
Resistance training —> ________ recruitment
Synchronous
Synchronous recruitment —> ____ gains
strength
_____= more motor units fire at the same time
Synchronicity
What is an example of normal intrinsic inhibitory mechanisms?
Golgi tendon organs
Normal intrinsic inhibitory mechanism does what 2 things?
- Inhibit muscle contraction if tendon tension too high
- Prevent damage to bones and tendons
How can we decrease inhibitory impulses?
Training
T/F: When there is a decrease of inhibitory impulses, muscle can generate more force.
True
T/F: Normally agonists oppose antagonist force
False; antagonists oppose agonist force
Reduced ______ may lead to strength gain.
Coactivation
What are the 2 types of hypertrophy?
- Transient hypertrophy
- Chronic hypertrophy
Which hypertrophy is after exercise bout?
Transient
Which hypertrophy is long term?
Chronic
Hypertrophy occurs at which muscle level?
Myofibril
Transient hypertrophy occurs due to ____ formation from ____ fluid.
Edema ; plasma
Transient hypertrophy disappears within ___.
Hours
What 2 things occur via chronic hypertrophy?
- Structural change in muscle
- Fiber hypertrophy
Chronic hypertrophy reflects what?
Structural change in muscle
Chronic hypertrophy is maximized by what 2 things?
- High velocity eccentric training
- Disrupts sarcomere Z-lines (protein remodeling)
T/F: Concentric only training may limit muscle hypertrophy and strength gains.
True
Chronic hypertrophy is stimulated by intensities as low as __% 1RM and as high as __%.
30; 90
Chronic hypertrophy is caused by both _____ and _____ training.
High-rep ; low rep
Fiber hypertrophy may occur as a result of what 4 things?
- More actin, myosin filaments
- More myofibrils
- More sarcoplasm
- More connective tissue
T/F: Resistance training can lead to increase of protein synthesis.
True
Muscle _____ content is always changing.
protein
During exercise: synthesis ____, degradation_____.
Decrease ; increase
After exercise: synthesis ____, degradation ____.
Increase ; decrease
How long can one bout of resistance training elevate protein synthesis for?
24 hours
What hormone facilitates fiber hypertrophy?
Testosterone
Testosterone is a natural _____ steroid hormone.
Anabolic
_________ + _________ = large increases in muscle mass
Massive doses of anabolic steroids + resistance training
During short term increase in muscle strength, ____ factors critical in first ___-___ weeks.
Neural ; 8-10
Is substantial increase in 1RM during short term or long term increase in muscle strength?
Short term
During long term increase in muscle strength, ____ is a major factor after first ____ weeks.
Hypertrophy ; 10
______ or _____ of activity leads to major change in muscle structure and function.
Reduction ; cessation
Atrophy and Inactivity is seen in what 2 studies?
Limb immobilization studies & detraining studies
