Lecture 27 Flashcards
The Importance and basis of Strength
what is muscular strength related to
muscular power and endurance
what is the primary determinant of strength
muscle mass
what are things that are interrelated and affect muscle mass
- genetics
- nervous system activation
- environmental factors
- endocrine influences
- nutritional status
- physical activity
how do we generate more force
- recruit more motor units
- increase firing frequency of motor units
- decrease co contraction of antagonists
what is strength endurance
work capacity
resistance exercise decreases what and increases what
decreases protein breakdown and increases synthesis
resistance exercise, like aerobic exercise can help lesson the major modifiable drivers of CHD and diabetes, what are these
- blood glucose regulation
- blood insulin levels
- blood pressure regulation
why do we measure strength
- muscular function and functional capacity
- identify weak muscle groups
- inform training and rehab programs
- pre and post measures from intervention
- physiological profile
what are the positives to using a isokinetic dynamometer to measure strength
- very precise info
- safe
- reliable
- specific velocities and ranges
10 RPM = what % of 1RPM for untrained
~66%
10 RPM = what % of 1RPM for trained
~75-80%
what are the two mechanisms that strength is increased during resistance training
neural and hypertrophy
what mechanism that increases strength will increase first due to resistance training
neural adaptation, then at weeks 6-8 there is more muscle adaptation than neural
hypertrophy occurs by overcompensation to
unaccustomed volume of force
what may not be necessary to do, to stimulate hypertrophy
may not be necessary to damage muscle
what is the main mechanism of muscle hypertrophy
stress > strain > adaptation
how does a muscle get bigger by hypertrophy
- increased size of myofibrils (more contractile profiles)
- increased number of myofibrils (they split to form new ones)
what is the half life of contractile proteins
1-2 weeks
when muscles get bigger you also get more …
nuclei
hypertrophic outcomes can vary between
- between individuals
- within individuals
- potentially also within muscles
what are other local effects of resistance training
- increased connective tissue (structural proteins in muscle, also tendons and ligaments)
- increased enzyme contractions
- increased bone mineral content
what is meant by hypertrophy causes a “dilution” effect
- decreased capillary density
- decreased mitochondrial density
interference occurs in multiple ways, how does this link to time
e.g for strength vs endurance or training vs recovery
choosing how to use your time best for the results you want
interference occurs in multiple ways, how does this link to functional effects due to physical / morphological effects
- dilution effects
- mass to be carried
interference occurs in multiple ways, how does this link to signalling pathways
the signalling pathways activated by endurance exercise can inhibit main hypertrophy pathway
do u signalling pathways interference, concurrent resistance and aerobic training can impair each other so when should resistance training be done if you are doing this
resistance training should be done last
what is the main principle of interference
you can not make your muscle good at everything, can not be superiorly strong and also aerobically fit at the same time
