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NSCA-CPT Part 1 (Exercise Science) > Chapter 5: Resistance Training Adaptations > Flashcards

Chapter 5: Resistance Training Adaptations Flashcards

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1
Q

adaptations which are responses to exercise, and are changes that occur in the body during and shortly after an exercise bout

A

acute adapataions

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2
Q

changes in the body that occur after repeated training bouts and persist long after a training session ends

A

chronic adaptations

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3
Q

this is key to inducing increases in muscle size and strength

A

overload

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4
Q

these two adaptations occur early in resistance training

A

quality of muscle protein, and neurological adaptations

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5
Q

hypertrophy in muscle is not usually seen until this long after training begins

A

8-12 weeks

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6
Q

This dictates a clients ultimate magnitude of muscle size increases

A

genetic factors

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7
Q

these drive chronic adaptations

A

acute adaptations

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8
Q

Small muscles depend more heavily on this to control force output, while large muscle ten to depend more on this

A

rate coding

recruitment

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9
Q

The increase seen in EMGs during a set of resistance training exercise reflects this

A

changes in motor unit recruitment and firing rates

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10
Q

T/F: motor units that innervate ST MU innervate fewer fibers than MU that innervate FT

A

T

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11
Q

motor unit recruitement is based on this

A

size principle

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12
Q

These have the largest diameter motor neurons, therefore require the greatest level of stimulation to be activated

A

FT

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13
Q

T/F: the body only uses ST during slow movements, and FT during fast movements

A

F

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14
Q

These metabolites are known potential causes of fatigue

A

hydrogen ions
inorganic phosphate
ammonia

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15
Q

this percent of ATP production during bodybuilding type resistance training comes from glycolysis

A

80%

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16
Q

T/F: Carbohydrates are not important for resistance training

A

F, carbohydrate need to be included in an adequate amount in the diet to replenish lost glycogen stores utilized during resistance training

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17
Q

Growth hormone and insulin are this type of hormone

A

peptide

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18
Q

this hormone increases fat and carbohydrate breakdown by the cell so that more ATP will be available for muscle contration.

A

Epinephrine

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19
Q

This hormone effects the CNS which may facilitate MU activation

A

epinephrine

20
Q

T/F: testosterone and GH concentrations are elevated with resistance training in males

A

T

21
Q

T/F: bouts that have higher volume and shorter rest periods have a weaker endocrine response than do bouts with lower volume and longer rest periods

A

F, Stronger

22
Q

T/F: large muscle mass exercises have a more powerful stimulus than do small muscle mass exercises on the endocrine system

A

T

23
Q

Chronic neural adaptations include

A

decreased cocontraction is likely, as well as enhanced recruitment, and rate coding as shown by EMG

24
Q

the simultaneous activation of an agonist and an antagonist during a motor task

A

co contraction

25
Q

These types of MF show a greater degree of hypertrophy

A

Type II

26
Q

Hypertrophy is atributed to these two things

A

size, and number of myofibrils within the MF

27
Q

With respect to MF types, resistance training induces a fiber subtype shift from this type to this type of MF

A

type IIx to type IIa

28
Q

T/F: Protein synthesis, and degradation increase after resistance training

A

T, this is seen in that less protein mass is gained than would be expected if degradation did not occur

29
Q

In addition to hypertrophy, and enhanced protein quality of muscle tissue following chronic resistance training, this is also seen in the MF

A

Increase in the content of cytoskeletal and structural proteins in skeletal muscle

30
Q

Resistance training has the following effects on tendon and ligaments

A

increases cross-sectional area, tendon stiffness

31
Q

T/F: concentrations of phosphogens, and glycolytic enzymes increase with resistance training

A

F, while concentrations have not been show to increase, absolute levels of these enzymes do increase, leading to absolute muscle endurance likely increasing following resistance training

32
Q

T/F: there is conflicting evidence to show a chronic increase in anabolic hormones following resistance training

A

T

33
Q

T/F: resistance training has no beneficial effects on cardiovascular endurance

A

F, while not directly increasing VO2, RT does improve running efficiency, and increasing muscular strength and power, while not causing any negative effects on Vo2max

34
Q

T/F: RT does induce increases in capillarizaion

A

T

35
Q

These two cardio-respiratory variables decrease at the cellular level

A

myoglobin, and mitochondrial concentration

36
Q

specificity in resistance training includes these variables

A

mode of exercise matching the mode of the event

Velocity specific

37
Q

T/F: Force production capability of a given amount of muscle is affected by a persons sex

A

F, not

38
Q

Sacropenia appears after this age

A

30

39
Q

These aspects of muscle may also decline with age

A

mass, and quality

40
Q

As individuals age they have a diminished ability to do these two things that pertain to resistance training

A

produce force

produce force rapidly

41
Q

inappropriate levels of volume or intensity can lead to this

A

overtraining

42
Q

To avoid overtraining these two things must be monitored

A

toleration and recovery from resistance training

43
Q

Many overtraining syndromes are functions of this

A

rate of progression being to fast for the bodies physiological adaptations to cope with

44
Q

two types of RT overtraining

A

overtraining of a muscle group

overtraining of the body

45
Q

most effective cure for overtraining

A

Rest

46
Q

the effects of detraining can be slowed down by this

A

the inclusion of a resistance training regime 1 to 2 times per week

47
Q

T/F: symptoms of overtraining from resistance exercise are all negative

A

T

NSCA-CPT Part 1 (Exercise Science) (8 decks)

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