Chapter 11

Question 1

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

Answer 1

True

Question 2

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

Answer 2

False; they are critical

Question 3

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

Answer 3

Neuromuscular

Question 4

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

Answer 4

3 - 6

Question 5

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

Answer 5

True

Question 6

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

Answer 6

A. Young men

Question 7

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

Answer 7

Muscle plasticity

Question 8

Increase in muscle size —> ____ in muscle strength.

Answer 8

Increase

Question 9

Decrease in muscle size —> ______ in muscle strength.

Answer 9

Decrease

Question 10

Strength gains result from what 2 things?

Answer 10

1. Altered neural control
2. Increased muscle size

Question 11

What is term used for increase of muscle size?

Answer 11

Hypertrophy

Question 12

What is the term used for decrease in muscle size?

Answer 12

Atrophy

Question 13

Strength gain cannot be occur without neural adaptations via _____.

Answer 13

Plasticity

Question 14

Strength gain ___ occur without hypertrophy.

Answer 14

Can

Question 15

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

Answer 15

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

Question 16

Motor units are generally recruited _______.

Answer 16

Asynchronously

Question 17

Resistance training —> ________ recruitment

Answer 17

Synchronous

Question 18

Synchronous recruitment —> ____ gains

Answer 18

strength

Question 19

_____= more motor units fire at the same time

Answer 19

Synchronicity

Question 20

What is an example of normal intrinsic inhibitory mechanisms?

Answer 20

Golgi tendon organs

Question 21

Normal intrinsic inhibitory mechanism does what 2 things?

Answer 21

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

Question 22

How can we decrease inhibitory impulses?

Answer 22

Training

Question 23

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

Answer 23

True

Question 24

T/F: Normally agonists oppose antagonist force

Answer 24

False; antagonists oppose agonist force

Question 25

Reduced ______ may lead to strength gain.

Answer 25

Coactivation

Question 26

What are the 2 types of hypertrophy?

Answer 26

1. Transient hypertrophy 2. Chronic hypertrophy

Question 27

Which hypertrophy is after exercise bout?

Answer 27

Transient

Question 28

Which hypertrophy is long term?

Answer 28

Chronic

Question 29

Hypertrophy occurs at which muscle level?

Answer 29

Myofibril

Question 30

Transient hypertrophy occurs due to ____ formation from ____ fluid.

Answer 30

Edema ; plasma

Question 31

Transient hypertrophy disappears within ___.

Answer 31

Hours

Question 32

What 2 things occur via chronic hypertrophy?

Answer 32

1. Structural change in muscle 2. Fiber hypertrophy

Question 33

Chronic hypertrophy reflects what?

Answer 33

Structural change in muscle

Question 34

Chronic hypertrophy is maximized by what 2 things?

Answer 34

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

Question 35

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

Answer 35

True

Question 36

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

Answer 36

30; 90

Question 37

Chronic hypertrophy is caused by both _____ and _____ training.

Answer 37

High-rep ; low rep

Question 38

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

Answer 38

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

Question 39

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

Answer 39

True

Question 40

Muscle _____ content is always changing.

Answer 40

protein

Question 41

During exercise: synthesis ____, degradation_____.

Answer 41

Decrease ; increase

Question 42

After exercise: synthesis ____, degradation ____.

Answer 42

Increase ; decrease

Question 43

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

Answer 43

24 hours

Question 44

What hormone facilitates fiber hypertrophy?

Answer 44

Testosterone

Question 45

Testosterone is a natural _____ steroid hormone.

Answer 45

Anabolic

Question 46

_________ + _________ = large increases in muscle mass

Answer 46

Massive doses of anabolic steroids + resistance training

Question 47

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

Answer 47

Neural ; 8-10

Question 48

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

Answer 48

Short term

Question 49

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

Answer 49

Hypertrophy ; 10

Question 50

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

Answer 50

Reduction ; cessation

Question 51

Atrophy and Inactivity is seen in what 2 studies?

Answer 51

Limb immobilization studies & detraining studies