Exercise III - RM Flashcards
More importantly than any given amount of force or power generated by muscles, why is muscle strength important?
any level of work can be done at lower recruitment level, thus reducing fatigue with repeated contractions
Though the amount VO2 max can increase is limited by genetics, what can keep improving with training?
endurance performance
What are the muscle properties determining muscle strength?
size, length, velocity of contraction
What are the neural properties determining muscle strength?
recruitment level (how capable you are of recruiting maximally the motor units for involvement) frequency of firing of muscle units
What are initial strength gainz primarily due to in resistance training? How long does this last?
neural mechanisms–learn how to recruit motor units more maximally and efficiently
10 weeks
What are later gainz due to?
hypertrophy of muscle from increased actin and myosin content
How can you exceed genetic limitations for maximal muscle strength?
anabolic steroids
Does hyperplasia contribute to increase in muscle size?
no, muscle tissue doesnt undergo mitosis
Why do you lift a weight 8-12 times to fatigue to increase muscle strength?
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
How many times a week is sufficient for maintenance?
1x
What is 1-RM?
1 repetition max–heaviest weight you can move through full range of motion
What is DOMS?
delayed onset muscle soreness
How long should you leave between strength training sessions for any given muscle gropu?
24-48 hrs
What is RPP? What does it indicate?
rate-pressure product= HR x systolic BP
indicates cardiac efficiency/noninvasive index of myocardial oxygen needed
What does the lower RPP of trained individuals signify?
can do any given CO with lower HR and higher SV, thus diminishing energy demands on heart at any given rate
When more physically active, what is the effect on one’s healthspan?
longer healthspan, longer lifespan lived in health with compression of morbidity to short time
What are the four main risk factors of cardiovascular disease?
smoking
hyperlipidemia
hypertension
sedentary behavior (has effect independent of hypertension and hyperlipidemia as well)
How does exercise benefit those with hyperlipidemia?
regular physical activity lowers total triglycerides and increases HDL/LDL ratio
In what group does exercise have the biggest effect on blood pressure?
in those with borderline hypertension, may lower blood pressure enough to obviate need for drug therapy
What is the dose response for exercise and risk of cardiovascular disease?
with more exercise and greater intensity exercise, relative risk of cv disease lessens
How does exercise affect weight management?
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
What range of BMI has lowest mortality rate?
18-24.9
What is better: diet, exercise, or diet and exercise when the goal is loss of fat weight and maintenance of lean body mass?
diet and exercise, maximizes loss of body fat and maintains LBM
Why should you avoid sudden large decreases in caloric intake?
decreases BMR which is detrimental to weight loss
Why should you include resistance exercises in weight loss plan?
to maintain lean body mass
Where is the biggest effect seen in terms of health outcomes?
between those who are completely sedentary and those who perform even minimal amounts of physical energy
