Chapter 12 Resistance Training

Question 1

What is the ideal rep range for resistance training to gain hypertrophy and strength?

Answer 1

6-12 Reps

Question 2

What are some benefits that resistance training give?

Answer 2

Strength, aesthetics, bone density, sports performance, injury prevention, and increased metabolic rate.

Question 3

What are the neural adaptations that someone gains through resistance training?

Answer 3

1. Synchronization of motor unit firing which increases strength
2. Increased rate coding which allows the neuron to hyperpolarize and repolarize quicker.
3. Disinhibition which inhibits the GTO to allow for a higher force production.

Question 4

True or False
Neural adaptations give someone both strength and hypertrophy.

Answer 4

False. Neural adaptations only give strength and does attribute to hypertrophy

Question 5

What adaptations does Chronic Hypertrophy give someone?

Answer 5

Increased size in muscle by:
1. More myofibrils (Actin and Myosin)
2. Increased Sarcoplasm (Only increases hypertrophy or size but not strength)
3. Increased Connective tissue

Question 6

How does Delay Onset muscle soreness affect the muscle?

Answer 6

DOMs represent muscle damage through damaged z-discs and plasmalemma which reduces the force production in the affected muscle.

Question 7

What is the inflammatory response in DOMs?

Answer 7

White blood cells enter the damaged area of the muscle which clears out the damage debris that results in irritation of nerve endings. This is the pain that someone feels with DOMs.