Exam 3- Lecture 19 Flashcards
What does the quality and quantity of skeletal muscle training adaptations depend on?
- type of stress placed on the muscle
Resistance Training Traditional Paradigm: Maximal development of hypertrophy
moderate to heavy loads, moderate to high repetitions, shorter rest periods, multiple sets per exercise
Total work is high
Resistance Training Traditional Paradigm: Maximal strength development
- high load, low reps, long rest periods
- less total work than hypertrophy programs
Resistance Training Traditional Paradigm: Maximal development of muscular endurance
- very light to moderate load, high reps, multiple sets, very short rest periods
Phillips lab hypothesis for resistance exercise
- high rep/low load (3 sets of 20-25, 30-50%) comparable to low rep/high load (3 sets of 8-12, 75%-90%) for accretion of skeletal muscle mass when taken to volitional failure
Resistance exercise leads to –>
small motor units fatiguing –> recruits larger motor units to continue lifting at required muscle force –> maximal # of recruitable motor units now fatiguing –> reach volitional fatigue
– sufficient stimulus for muscle hypertrophy and strength development also leads to volitional fatigue
increases in strength are due to adaptation in two major factors:
neural factors and muscular factors
neural factors that lead to increases in strength
- increased central nervous system activation
- changes in motor unit recruitment pattern
- reduced central inhibition
muscular factors that contribute to increases in strength
- hypertrophy (increased contractile protein content, results in increased muscle fiber size)
motor unit activation size prinicple
recuit in order of motor nerve threshold (most excitable 1st) and twitch force (lowest 1st): slow twitch to fast twitch as intensity increases
maximal force production depends on:
- recruitment: activating available motor units at the appropriate time and in the most effective order
- summation: activation at a high enough frequency
neural adaptations may include:
increased ability to:
- voluntarily receipt all available motor units for a given task
- recruit at a higher frequency
- synchronization
reduction of CNS inhibition of muscle activation (protective mechanism)
strength can increase independent of:
increase in cross sectional muscle area because of neural adaptations
what plays a major role in adaptation response to resistance training?
type of training protocol and movements involved
explain how muscle hypertrophy follows repair:
hormonal and metabolic response, training status and protocols, protein availability, resistance training activates net protein synthesis, and initially associated with damage to fibers –> repair, remodeling and hypertrophy –> hypertrophic response and fibers less susceptible to further damage