Lecture 7 - Jan 28 - applicationof physiology to trainign variblies

Question 1

decribe the acute response to resistance training

Answer 1

iniiated at central command

down spinal chord

at NMJ - AP to muscle AP

into MU acitvation patterns

Propogates thru sarcolemma, releaseing calcium and allow force prod.

Question 2

what are the three main ways force is regualted

Answer 2

motor unit recruitment, firing frequency and intermuscular coordination

Question 3

what is intemruscualr coorindation

Answer 3

ability to synchronize all muscles of a kinetic chain involved in action

Question 4

what motor unit would be recuited first of

TI, TIIa, TIIX and TIIb?

Answer 4

Ti - smallest
tiib largest

Question 5

what si the force veolicty relationship

Answer 5

the higher the force the less velocity one can geenrate - les cpacty fir hgih velocity movements

Question 6

what is an example of tempo for a back swuate

Answer 6

4, 2 X 0

low velocyt ecentirc - high force
isometric pause - iliminates stretch reflex
high velocity concentric - trains RFD

Question 7

waht is faaitgue mainly due to?

Answer 7

decrase in crossbridge fomration/function
- #cycling Xb, force per XB, rate of activation/deactiavtion an rate of cycling itself

Question 8

To combat muscle fatigue in prolonged (isokinetic) tasks, muscles use __

Answer 8

MU reotation - some MU dacgivate an dotehr become activae maintaing contaction stength

Question 9

novice lifters will see gains training ___x/week

Answer 9

once

Question 10

when might training 4x /week be beneficial?

Answer 10

indiviudal training multiple muscle groups - split routine
upper/lower rest upper/ower

Question 11

what are some reasons we might deviate from the usualy 2x/week of trinain

Answer 11

mroe stimulus neededf or adption

prevent stagnantion and boredome

increase upsteram factors

Question 12

true or false. Training at a diff intensity compeltle negates training goals and reduced teh adapton.

Answer 12

False - its a balancing act - trainign at differnct intenisties mayd ecrase the adaptions but it eill not complietly negate trianing goals - no matter what rep range worked at if u go 1-2 resps within failute there shoudl be adpations

Question 13

what is teh primary finding by research in terms of intesnity and what rep range to work at

Answer 13

the rep range does not matter os much as long ad u go within 1-2 reps of failure

Question 14

waht increase is better tolerate volume or internsity?

Answer 14

Voluem is genrally in terms of psychological and neruological components - alos its easie rto modify

Question 15

a slower temp icnreaess ___ which is goo for what mdoe of resitance training?

Answer 15

incrase TUT - enhance muscualr endurance + hypertophy by keeping muscles engaged for longer

also improve NM coordination by giving indivudal more control over movement

Question 16

a faster temp ____ TUT and allows ____ which is benfical in dveloping ___

Answer 16

decreases TUT - allows for quick force prouction/greater fore prodcution - good for power

Question 17

explosive tempos beenfits?

Answer 17

target sepcific muscles + improve form
train fast-twitch msucel fiber and imrpove explsoive strength + pwoer - psorts performance

Question 18

what paced tempo leads to greater metabolic stress?

Answer 18

slower rempos (esp w higher volume) - contributes to hypertophy

Question 19

whihc tempos increasse mechanical overload? what is this improtnat for?

Answer 19

fast tempos - important for strength gains

Question 20

breath in during ____ and out during ___

Answer 20

eccentric - out during concentric

Question 21

changes in intensity in sets and reps largely gonna influence stres on _____ system

Answer 21

NM

Question 22

what are some exrcsies u could do for a soccer player (type consideration)

Answer 22

single leg romanian deadlifr - unilateral strngth, balnce and stability - specific.