Exercise III - RM

Question 1

More importantly than any given amount of force or power generated by muscles, why is muscle strength important?

Answer 1

any level of work can be done at lower recruitment level, thus reducing fatigue with repeated contractions

Question 2

Though the amount VO2 max can increase is limited by genetics, what can keep improving with training?

Answer 2

endurance performance

Question 3

What are the muscle properties determining muscle strength?

Answer 3

size, length, velocity of contraction

Question 4

What are the neural properties determining muscle strength?

Answer 4

recruitment level (how capable you are of recruiting maximally the motor units for involvement)
frequency of firing of muscle units

Question 5

What are initial strength gainz primarily due to in resistance training? How long does this last?

Answer 5

neural mechanisms–learn how to recruit motor units more maximally and efficiently
10 weeks

Question 6

What are later gainz due to?

Answer 6

hypertrophy of muscle from increased actin and myosin content

Question 7

How can you exceed genetic limitations for maximal muscle strength?

Answer 7

anabolic steroids

Question 8

Does hyperplasia contribute to increase in muscle size?

Answer 8

no, muscle tissue doesnt undergo mitosis

Question 9

Why do you lift a weight 8-12 times to fatigue to increase muscle strength?

Answer 9

when you lift to fatigue you recruit motor units not used in daily life
these hypertrophy the most easily because normally aren’t stimulated
get higher gains

Question 10

How many times a week is sufficient for maintenance?

Answer 10

1x

Question 11

What is 1-RM?

Answer 11

1 repetition max–heaviest weight you can move through full range of motion

Question 12

What is DOMS?

Answer 12

delayed onset muscle soreness

Question 13

How long should you leave between strength training sessions for any given muscle gropu?

Answer 13

24-48 hrs

Question 14

What is RPP? What does it indicate?

Answer 14

rate-pressure product= HR x systolic BP

indicates cardiac efficiency/noninvasive index of myocardial oxygen needed

Question 15

What does the lower RPP of trained individuals signify?

Answer 15

can do any given CO with lower HR and higher SV, thus diminishing energy demands on heart at any given rate

Question 16

When more physically active, what is the effect on one’s healthspan?

Answer 16

longer healthspan, longer lifespan lived in health with compression of morbidity to short time

Question 17

What are the four main risk factors of cardiovascular disease?

Answer 17

smoking
hyperlipidemia
hypertension
sedentary behavior (has effect independent of hypertension and hyperlipidemia as well)

Question 18

How does exercise benefit those with hyperlipidemia?

Answer 18

regular physical activity lowers total triglycerides and increases HDL/LDL ratio

Question 19

In what group does exercise have the biggest effect on blood pressure?

Answer 19

in those with borderline hypertension, may lower blood pressure enough to obviate need for drug therapy

Question 20

What is the dose response for exercise and risk of cardiovascular disease?

Answer 20

with more exercise and greater intensity exercise, relative risk of cv disease lessens

Question 21

How does exercise affect weight management?

Answer 21

expends calories during and after exercise
better match of caloric intake and expenditure
maintains lean body mass and prevents decrease in BMR with weight loss

Question 22

What range of BMI has lowest mortality rate?

Answer 22

18-24.9

Question 23

What is better: diet, exercise, or diet and exercise when the goal is loss of fat weight and maintenance of lean body mass?

Answer 23

diet and exercise, maximizes loss of body fat and maintains LBM

Question 24

Why should you avoid sudden large decreases in caloric intake?

Answer 24

decreases BMR which is detrimental to weight loss

Question 25

Why should you include resistance exercises in weight loss plan?

Answer 25

to maintain lean body mass

Question 26

Where is the biggest effect seen in terms of health outcomes?

Answer 26

between those who are completely sedentary and those who perform even minimal amounts of physical energy