Lesson 3: Resistance Training Flashcards
Acute training
1 exercise/session
Chronic training
Following an exercise program
Types of adaptations in exercise:
Structural
Functional
7 factors that modify the expression of human strength:
Genetics
Physical activity
Muscle mass
Nervous system activation
Environmental factors
Endocrine influences
Nutritional status
_______ factors provide the main framework for any other of the altering factors in human strength.
Genetic
True or false: Adaptive alterations in nervous system function that elevate motor neuron output largely account for the rapid/large increases in strength observed early in strength training without an increase in muscle size
True (think muscle memory)
Six Important Neural Adaptations to Resistance Training that Increase Muscular Strength:
1) Greater efficiency in neural recruitment patterns(e.g. size principle)
2) Increased motor neuron excitability
3) Increased CNS activation
4) Improved motor unit synchronization and increased firing rates
5) Lowering of neural inhibition reflexes
6) Inhibition of GTOs (e.g. as you can generate greater force)
Psychological factors that increase strength:
1) after a loud noise
2) while screaming loudly
3) under the influence of alcohol and amphetamines
4) under hypnosis
What is the first adaptation to occur following resistance training?
Neural
Muscular hypertrophy
Increase in muscle size due to an increase in cell (fiber) size
Muscular hypertrophy increases the size of the muscle by _________
muscle cross sectional area (CSA)
Increase in muscle size becomes detectable within _ weeks of training
3
Two fundamental factors occur during muscular hypertrophy:
1) Increased protein synthesis
2) Increases in the number of satellite cells
________ will stimulate protein synthesis in excess of protein breakdown (in the presence of proper nutrition/amino acids)
Mechanical stress on the muscular system
In muscular hypertrophy, protein growth is lesser/greater than protein breakdown.
greater
Muscle hypertrophy occurs from __________ followed by overcompensation of ______ ____, especially from concentric/eccentric actions
repeated injury/breakdown; protein synthesis; eccentric
What happens to the myofibrils during muscle hypertrophy?
They thicken and increase in number
True or false: during muscular hypertrophy, the muscle fibers increase in number
FALSE: the myofibrils increase in number, not the muscle fibers
4 things that happen during muscular hypertrophy:
Myofibrils thicken
Myofibrils increase in number
Additional sarcomeres form
Increases in intramuscular ATP, PCr, and glycogen
Three things that DO NOT increase during muscular hypertrophy
1) vascular capillarization
2) total volume of mitochondria
3) Mitochondrial enzyme increase
What type of training does resistance training hinder?
Aerobic
Principle of Specificity
You train for the muscle fibers you want to use
the adaptability of an organism to changes in its environment
plasticity
Which muscle fiber type exhibits some plasticity and how?
Oxygen capacity of Type IIa
Type __ fibers will specifically increase in size with resistance training
II
Resistance training improves the concentration of _________
GLUT-4 protein
What does a higher concentration of GLUT-4 protein do?
Help to better transport glucose and use for glycolytic energy system
Why is it good for diabetics to do resistance training?
_
Hyperplasia
increase in muscle size due to an increase in cell number
Does hyperplasia happen in humans?
Uh, we don’t know.
Even if hyperplasia does exist in humans in relation to strength training, enlargement of existing muscle fibers (hypertrophy) remains the most prominent means of muscular strength improvement
Got it.
True or false: Muscles and tendons are highly adaptable regardless (independent) of age and gender
True
Resistance training can significantly improve older adults in their Activities of Daily Living (ADLs) by ___________________-
reducing the effect of muscle mass reduction with age
Which populations have much less muscle mass?
Women; older adults
Men and women respond similarly to resistance training from a _____ __ standpoint
relative percentage
Men can have a greater absolute increase due to their ____ _____ _____ ____
greater baseline muscle mass
A negative/positive relationship exists between muscular strength and bone mineral density (BMD)
positive
Men and women who participate in _______ activities have a greater BMD than those in _____ activities
strength/power; endurance
Why is it important for those at risk for osteoporosis to strength train?
Because as muscular strength goes up, bone mineral density goes up
True or false: A reduction in training (~ 2 days/week) may be able to maintain results.
True
True or false: Overall detraining will lead to reductions in strength and hypertrophy.
True
12 wk strength training in elderly women increased strength by 33% and muscle volume by 26% from baseline. After 12 wks of detraining volume returned to baseline and strength remained 12% greater than pre-training. Why?
Neural changes still remain. : )
Does strength training improve VO2max?
No
Strength training produces considerable _______ on ______ _____ trained
localized stress; specific muscles
Example of strength training
Relatively short activation/exercise period with rest, etc
Does Resistance Training Plus Aerobic Training Limit Strength Improvement?
May limit a muscle’s growth and metabolic responsiveness to resistance training
May limit subsequent performance in strength activities in the same exercise session (if aerobic is completed first)
May inhibit muscular protein synthesis signaling
residual soreness which typically occurs ~ 24-72 hours after strenuous training and can last up to 3-4 days
DOMS / Delayed-onset muscle soreness
7 proposed mechanisms that lead to DOMS:
1) Small tears of muscle tissue or damage to its contractile components
2) Pressure from fluid retention in surrounding tissues
3) Muscle spasms
4) Overstretching and tearing of the muscle’s epimysium
5) Acute inflammation
6) Alteration in the cell’s calcium regulation mechanism
7) A combination of the above factors
Why is there a reduce in soreness after repetitive training?
Increase in sarcomeres
Concentric/Eccentric actions have been shown to provide the greatest post-exercise discomfort
Eccentric
Adaptive alterations in _______ function account for the rapid increases in strength observed in strength training without an increase in muscle size
Nervous system
Muscle spindles and the stretch reflex initiate a greater/lesser force production
greater
GTOs and the tension reflex have an excitatory/inhibitory interneuron to protect the body from structural damage
inhibitory
Muscle fiber type is relatively fixed in terms of _______ characteristics, but exercise training can have a significant effect on the ______ characteristics of muscle fibers
twitch; metabolic
Research has shown that a ______ relationship exists between muscular strength and bone mineral density
positive
True or false: Muscle hypertrophy occurs from repeated injury/breakdown of muscle fibers followed by overcompensation of protein synthesis
True
Strength
The maximum amount of force that can be generated by a muscle or muscle group.
Local Muscular Endurance
the ability of a muscle or muscle group to execute repeated contractions over a period of time (think 1-2min max) sufficient to cause muscular fatigue, or ability to maintain a contraction over time
the rate at which force can be produced (force x velocity)
Power
True or false: Local muscular endurance is the same as aerobic endurance
False
Maximal gains in strength can be observed of a training capacity of ___% of your maximal effort, or _-__ repetitions
60; 8-12
To see a significant change, you would need to train consistently for at least - weeks
8-12
To train for _____, lighter loads may be coupled with higher repetitions
endurace
2 ways to train for endurance
Lighter loads with high repetitions
Moderate to heavy loading could be coupled with short rest periods via circuit training, resistance-based interval training, or high intensity functional training
If you’re trying to maximize hypertrophy, you should perform ________________.
resistance training to volitional failure
Does load matter when trying to maximize hypertrophy?
No, only GOING UNTIL FAILURE
Describe power training
one to three sets per exercise using light-to-moderate loading for 3-6-RM (30%–60% of 1-RM for upper body exercises, 0%–60% of 1-RM for lower body exercises), moving the resistance with maximal velocity.
1-RM
The maximum amount of weight lifted one time using proper form during a standard weight lifting movement
Most common way to measure muscular strength
1-RM
An instrument used to measure force by using compression of a steel spring and a dial to determine the external force exerted onto the spring
Dynamometer
Dynamometry is often used in _____ ______ form
hand grip
Dynamometry is often used to measure __________
muscular strength via force generation
Dynamometry is helpful in identifying ______
atrophy
What is the push-up test? What does it measure?
Maximum amount of repetitions until form breaks down to measure muscular endurance
What does the tendo unit measure?
Force, velocity, and so…Power
