lecture 27

Question 1

strength

Answer 1

max force that can be generated by a muscle or muscle group, through a full ROM.

Question 2

so, by default what is strength also (3)

Answer 2

1 max voluntary contraction (MVC)
also called 1 repitition max (1RM)
is at a particular velocity (=slow)

Question 3

what is the primary determinant of strength

Answer 3

muscle mass

Question 4

is muscle mass absolute or relative to body mass?

Answer 4

both

Question 5

how does the endocrine system influence muscle mass?

Answer 5

insulin - increase protein synthesis and decreases protein breakdown.
cortisol - promoting protein breakdown
GH - increase protein synthesis

Question 6

what are the severak modulators on muscle to control its protein balance?

Answer 6

nutritional status
genetics
nervoud system activation
environmental factors
endocrine
PA

Question 7

how do we generate more force?

Answer 7

use more or bigger muscles.
recruit more motor units (fastests and strongest fibres later)
increase firing frequency
decrease co-contraction of antagonists

Question 8

6 reasons strength is important

Answer 8

health and wellnes
sport
occupational (how physically demanding it is and overuse)
prehibiltation and rehabilitation
hobby/preference
cofidence and self esteem

Question 9

what is overuse of strength

Answer 9

Applying excessive force or strain on muscles and joints repeatedly, which can lead to injury or chronic pain

Question 10

what happens to protein breakdown and synthesis in resistance ex

Answer 10

decrease protein breakdown and increase its synthesis.

Question 11

what is the largest component of lean body mass?

Answer 11

muscle mass

Answer 12

glycolysis

Question 13

what does resistance training do to muscle glycogen

Answer 13

decrease muscle glycogen via glycolysis.

Question 14

how does resistance exercise help lessen major modifiable drivers of CHD and diabetes?

Answer 14

blood glucose regulation
blood insulin levels
blood pressure regulation

Question 15

why do we measure strength? (5)

Answer 15

muscular function and functional capacity
identify weak muscle groups
inform training and rehab programs
pre and post measures from intervention
physiological profile

Question 16

how could we identify weak muscle grops?

Answer 16

biodex

Question 17

why might physiological profile be a problem?

Answer 17

when we need something specific, does not actually mean what we want it to mean.

Question 18

what is a tensiometer

Answer 18

cheap and versatile to measure strength (only isometric). high reliability but low validity

Question 19

isokinetic dynamometer

Answer 19

gives very precise info, safe, reliable, specific velocities and ranges; can have poor validity. (most tasks use multi joints so doesnt show just one)

Question 20

1 RM

Answer 20

common, often isotonic. not so good for clinical population (can cause injury) high effort, not necessarily specific.

Question 21

rule of thumb for calculating 1RmM

Answer 21

10RM ~66% 1RM for untrained
10RM ~75-80% 1RM for trained.

Question 22

what is the neural adaptations time course in strength

Answer 22

first week - 1 month strength is because of neural adaptations.
after is because of hypertrophy

Question 23

is muscle adaptation more or less with people with lower initial strength?

Answer 23

generally more

Question 24

what genetics are relevant to muscle adaptation

Answer 24

fibre type proportions, alpha-actinin-3, myostatin, testosterone.

Question 25

break down of stress - strain - adaptation. (protein synthesis)

Answer 25

mechanical strech - ^ IGF-1 - ^ Akt - ^ mTORC1 - protein synthesis

Question 26

what actually is hypertrophy (what is happening)

Answer 26

more myofibrils (they split to form new ones) and bigger myofibrils. more nuclei and more satellite cells.

Question 27

what is the 1/2 life of myofibrils

Answer 27

1-2 weeks

Question 28

what happens is you restrict the blood when resistance training

Answer 28

you will not need as much mechanical tension.

Question 29

other local effects with resistance training.

Answer 29

increase connectuve tissue
hypertrophy causes a dilution effect
increase enzyme concentrations
increase bone mineral content

Question 30

can you have maxed out endurance levels and strength levels in muscles?

Answer 30

no