exam Flashcards
What is muscle hypertrophy?
Muscle growth and size.
What are the two types of muscle hypertrophy?
Transient (sarcoplasmic) hypertrophy - immediate, fluid accumulation.
Chronic (myofibrillar) hypertrophy - structural changes, fiber hypertrophy, fiber hyperplasia.
What is eccentric exercise?
Muscle fiber protein remodeling.
What is the dose-response relationship between resistance training volume and muscle hypertrophy?
Low-volume protocols - less than 4 sets per muscle group per week. 10 weekly sets per muscle to maximize.
What are the effects of resistance training on lean body mass in older men and women?
- After 20.5 weeks there was a 1.1kg increase in Lean body mass (LBM).
- RT is effective for promoting gains in lean body mass among aging adults, particularly with higher-volume programs.
What are the signals for muscle hypertrophy?
Mechanical tension, muscle damage, metabolic stress.
What is mechanical tension?
Force and stretch, leads to pathway activation; eccentric contractions may provide greatest benefit.
What is muscle damage?
Muscle damage decreases over time with working out. Initial protein synthesis does not correlate with muscle hypertrophy but it does with less damage later on because your muscle can spend more time getting bigger and less time repairing itself.
What is blood flow restriction training and its effect on muscle hypertrophy?
Significant increases in leg size have been reported following walking with BFR (put on prior to exercise). Yet, applying BFR cuffs to biceps immediately following resistance has been shown to impair hypertrophy.
Do acute hormonal alterations impact muscle adaptations?
Mixed and limited evidence. If hormones did play a role, it is probably minor.
What is homeostasis?
The way an organism maintains internal stability while experiencing an external change.
What is the difference between progressive overload, accommodation, and overtraining?
Progressive overload gives you maximal gains and adaptation. Accommodation still gives you some adaptation but not maximal. Overtraining causes maladaptation.
What is the dose-response concept in training?
The magnitude of response (adaptation) to a given stimulus (training period).
What is the minimum effect dose and diminishing returns?
Smallest amount of input required to acquire desired result. A decrease in output for a given increase of input.
What are avenues for exercise progression, regression, and variation?
- Load
- Placement of load
- Type of implement
- Tempo
- Other technique modifications such as grip or stance, etc.
- Range of motion
What is range of motion in training?
Training at relatively longer muscle lengths (i.e., full ROM) has commonly been seen to create greater hypertrophy than smaller ROM.
What is metabolism?
The chemical reactions in the body collectively.
What do chemical bonds in macronutrients represent?
A form of potential energy that our body needs to convert to high-energy compounds to be usable.
What does the breaking of ATP release?
Breaking of the high energy bonds of ATP releases 7.3 kcal free energy.
What is hydrolysis?
Using water to split something up.
What is the first law of thermodynamics?
Energy cannot be created or destroyed; potential energy is transferred to electricity, potential energy is transferred to ATP.
What is the second law of thermodynamics?
Spontaneous transfer of potential energy decreases capacity to perform work (entropy always increases which is non-usable energy).
How efficient are humans in converting energy to mechanical work?
Phosphorylative coupling efficiency ~60%. Mechanical coupling efficiency ~50%. Overall efficiency ~30%.
What are the work and power equations?
Review this!!!
work(j) = Force(n)*Distance (m)
Power(w) = work (j)/time(s)
