Chapter 5: Resistance Training Adaptations

Question 1

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

Answer 1

acute adapataions

Question 2

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

Answer 2

chronic adaptations

Question 3

this is key to inducing increases in muscle size and strength

Answer 3

overload

Question 4

these two adaptations occur early in resistance training

Answer 4

quality of muscle protein, and neurological adaptations

Question 5

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

Answer 5

8-12 weeks

Question 6

This dictates a clients ultimate magnitude of muscle size increases

Answer 6

genetic factors

Question 7

these drive chronic adaptations

Answer 7

acute adaptations

Question 8

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

Answer 8

rate coding

recruitment

Question 9

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

Answer 9

changes in motor unit recruitment and firing rates

Question 10

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

Answer 10

T

Question 11

motor unit recruitement is based on this

Answer 11

size principle

Question 12

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

Answer 12

FT

Question 13

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

Answer 13

F

Question 14

These metabolites are known potential causes of fatigue

Answer 14

hydrogen ions
inorganic phosphate
ammonia

Question 15

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

Answer 15

80%

Question 16

T/F: Carbohydrates are not important for resistance training

Answer 16

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

Question 17

Growth hormone and insulin are this type of hormone

Answer 17

peptide

Question 18

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

Answer 18

Epinephrine

Question 19

This hormone effects the CNS which may facilitate MU activation

Answer 19

epinephrine

Question 20

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

Answer 20

T

Question 21

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

Answer 21

F, Stronger

Question 22

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

Answer 22

T

Question 23

Chronic neural adaptations include

Answer 23

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

Question 24

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

Answer 24

co contraction

Question 25

These types of MF show a greater degree of hypertrophy

Answer 25

Type II

Question 26

Hypertrophy is atributed to these two things

Answer 26

size, and number of myofibrils within the MF

Question 27

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

Answer 27

type IIx to type IIa

Question 28

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

Answer 28

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

Question 29

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

Answer 29

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

Question 30

Resistance training has the following effects on tendon and ligaments

Answer 30

increases cross-sectional area, tendon stiffness

Question 31

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

Answer 31

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

Question 32

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

Answer 32

T

Question 33

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

Answer 33

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

Question 34

T/F: RT does induce increases in capillarizaion

Answer 34

T

Question 35

These two cardio-respiratory variables decrease at the cellular level

Answer 35

myoglobin, and mitochondrial concentration

Question 36

specificity in resistance training includes these variables

Answer 36

mode of exercise matching the mode of the event | Velocity specific

Question 37

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

Answer 37

F, not

Question 38

Sacropenia appears after this age

Answer 38

30

Question 39

These aspects of muscle may also decline with age

Answer 39

mass, and quality

Question 40

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

Answer 40

produce force | produce force rapidly

Question 41

inappropriate levels of volume or intensity can lead to this

Answer 41

overtraining

Question 42

To avoid overtraining these two things must be monitored

Answer 42

toleration and recovery from resistance training

Question 43

Many overtraining syndromes are functions of this

Answer 43

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

Question 44

two types of RT overtraining

Answer 44

overtraining of a muscle group | overtraining of the body

Question 45

most effective cure for overtraining

Answer 45

Rest

Question 46

the effects of detraining can be slowed down by this

Answer 46

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

Question 47

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

Answer 47

T