Chapter 5: Resistance Training Adaptations

Question 1

Acute responses to Resistance Training: Neurological Responses

Answer 1

EMG Amplitude & Number of motor units recruited INCREASE.

Question 2

Acute responses to Resistance Training: Muscular Changes

Answer 2

INCREASE:
-Hydrogen ion concentration
-Inorganic phosphate concentration
-Ammonia levels

No change/slight decrease:
-ATP concentration

DECREASE:
-CP concentration
-Glycogen concentration

Question 3

Acute responses to Resistance Training: Endocrine Changes

Answer 3

INCREASE:
-Epinephrine concentration
-Cortisol concentration
-Testosterone concentration
-Growth Hormone Concentration

Question 4

What is Motor Unit Recruitment (MUR)

Answer 4

Is the activation of more motor units to deal with increased load. increases to deal with lose of force production of fatigued motor units.

Question 5

What is Rate Coding

Answer 5

Is the motor unit firing rate, increases to deal with lose of force production of fatigued motor units.

Question 6

What substances are present during Fatigue

Answer 6

Fatigue is the Accumulation of metabolites (H+, ammonia)

Depletion of fuel substrates (Creatine Phosphate CP, Glycogen)

Question 7

Endocrine system during resistance training

Answer 7

(Endocrine is the hormone production system in our body.)

INCREASE:
-Epinephrine (fat and Carb breakdown)
-Cortisol (Tissue degradation)
-Testosterone (muscle protein synthesis)
-Growth Hormone (muscle protein synthesis)

Question 8

Chronic Adaptations to Resistance Training: Muscle Performance

Answer 8

INCREASE: Strength, endurance, & power

Question 9

Chronic Adaptations to Resistance Training: Muscle Enzymes

Answer 9

INCREASE: Phosphagen system enzyme absolute levels, Glycolytic enzyme absolute levels

MAY INCREASE: Phosphagen system enzyme concentrations, Glycolytic enzyme concentrations.

Question 10

Chronic Adaptations to Resistance Training: Muscle Substrates

Answer 10

INCREASE: ATP absolute levels, CP absolute levels,

MAY INCREASE: ATP Concentration, CP Concentration

DECREASE: ATP & CP changes during exercise, Lactate increase during exercise.

CP=creatine phosphate

Question 11

Chronic Adaptations to Resistance Training: Muscle Fiber Characteristics

Answer 11

INCREASE: Type I CSA, TYPE II CSA, % Type IIa

Decrease: % Type IIx

No CHANGE: % Type I

CSA = cross-sectional area

Question 12

Chronic Adaptations to Resistance Training: Body Composition

Answer 12

INCREASE: Fat-free mass

Likely Increase: Metabolic rate

Likely decreases: % Fat

Question 13

Chronic Adaptations to Resistance Training: Neurological Changes

Answer 13

INCREASE: Motor Unit firing rate

Likely INCREASES: EMG amplitude during MVC, Motor unit Recruitment

DECREASES: Concentration.

*MVC = maximal voluntary contraction

*EMG = electromyogram

Question 14

Chronic Adaptations to Resistance Training: Structural Changes

Answer 14

Likely INCREASES: Connective tissue strength, Bone density/mass

Question 15

Newbie Gains, neurological

Answer 15

Most strength gains early on are attributed to neural factors

Long Term:
-MU Recruitment increase
-MU Firing Increases
-Contraction Decreases

Question 16

Chronic adaptations: Muscular

Answer 16

Hypertrophy: Muscle CSA (size)
-TypeIIx -> Type IIa
-Fat Free mass increases

Energy System Enzymes absolute levels increase

ATP and CP absolute levels increase

Question 17

Chronic Adaptations: Structural

Answer 17

Increases connective tissue strength
-Tendon stiffness

Increased bone density / mass

Question 18

Chronic Adaptations: Cardiovascular

Answer 18

RT depends primarily on anaerobic metabolism

Myoglobin and mitochondrial density tend to decrease
-Would decrease aerobic performance

aka, training strength will decrease your performance at running.

Question 19

Chronic Adaptations: Body Composition

Answer 19

Increase FFM, will decrease fat %

May increase resting metabolic rate.

Question 20

What are the factors that influence body adaptation to training

Answer 20

Specificity in training:
-Free weight increases ability at free weight
-Speed of weight training

Sex:
-Hormone drive
-Strength per pound of FFM: M & F almost similar
-Strength per unit of muscle CSA: difference is negligible

-Males have more test and growth hormone

Question 21

Age & Genetics on muscle building

Answer 21

Age: Muscle mass decreases in 30s, diminished ability to produce force or produce force rapidly, this can be combatted with high intensity RT.

Genetics:
-Everyone is born with a set of different kinds of fiber, we then build and alter this set base line but we always have that baseline. % of Type I & Type II

Question 22

Overtraining

Answer 22

-Staleness & general fatigue
-Stems from inappropriate levels of volume or intensity
-Decreases performance
-Attempting to do too much too soon.

Best cure: REST

Question 23

Detraining

Answer 23

-Adaptations when exercises ceases
-OPPOSITE of what happens during training: lost muscle tissue, neurological function
-Relatively slow decrease
-1/2 sessions / week can aid in prevention.