M5 Flashcards
localised effects of progressive resistance exercise training might typically doesn’t include
Proportion of fibres that are type 11x fibres
which is least important for maximising protein synthesis in exercise training
Dietary protein supplementation
for an untrained person, their 10 RM would be approximately what proportion of their 1 RM
66%
what are adaptation to exercise that can cause interference in respect to
- the signalling pathway , strength being blunted by signalling pathway for endurance fitness
- time in training demands
- physically diluting structures and functions within muscle
- mental and physical resources
with progressive resistance training, muscle hypertrophy is
of similar relative magnitudes
while all of following prescriptions will increase SIZE, which is most typically prescribed and why
3 sets of 15-25 reps at 50% 1 RM, because this involves the largest number of contractions
why are isokinetic dynamometers good and bad
insightful measurements but not necessarily high validity
progressive resitance exercise training will typically NOT lead to measurable increase in
number of muscle cells
progressive resitance exercise training will typically NOT lead to measurable increase in
number of muscle cells
what is the major determinant of strength and does this involve absoulte or relative
muscle mass
- need both
does strength increase of decrease muscle glycogen
decrease
why do we measure strength
muscle function, identify weak muscle, training programs, profilling
how do we measure strength
- tensiometer
- resistance machine
- free weight
- perform the actual
what are the benfits of a tensiometer for strength but what type of exercise do they focus on
cheap and versatile but only on isometric strength
what are two was resistance training increases strength by
- neural
- hypertrophy
what is hypertrophy and how is it achieved
major muscle adaptation to resistance training, down by overcompensating to unaccustomed volume
Haematological (blood-related) adaptions to aerobic training doesnt include
increased haematocrit
important stimuli for aerobic-related adaptions in muscle doesnt include
High ATP concentration
T/F older adults show similar relative increase in strength compared to young adults
true
adaptations other than to the heart itself that help improve cardiac function at rest and during exercise, doesnt include
greater sympathetic activation during exercise
What doesnt consider to be neurally-realted adaptation to explosive resistance training
dampened excitability of the motor cortex and motor pathways
People’s capability to metabolise (oxidise_ fat is improved w/ aerobic training for many reasons - which is not one
an increased concentration of the enzyme fatapase in training muscle
which is the slowest adaptation from regular aerobic training is
left ventricular mass
health related benefits of PA show a dose-versus-reponse relation. which BEST reflicts the repsonse to regular PA
least healthy people often show the largest health gain
vascular response to aerobic-related exercise training include all the following except
larger capillaries
vascular adaptation to increase training is readily associated with the following except
increased risk of atherosclerosis in repsonse to regular exercise training for approx 20% of people
the largest adaptation to regular aerobic fitness training would be
aerobic enzyme capacity or activity
proportion of people in NZ who report being physically active
~50% of adults
myoglobin is responsible for what
making muscle red despite comprising less than 1% of muscle content
4 main ways that aerobic performance increases with training
- increasing VO2 max
- increase anerobic threshold
- increase endurance capacity
- increase threshold capacity
measure max aerobic power is a major determinant for what
endurance performance in many contexts
what is the increase in Preload due to
increase Blood volume
increase time filling
increase preload means more stretch so what does this mean for contraction
stronger contraction
decrease in afterload allows for what
higher ejection fraction since less work need to eject blood
decrease in afterload is due to what
increase in capiliarisation, arterial capacities, increase artiole readitivy
decrease TPR
do you calculate % HR range
(HR-HRrest)/(HRmax-HRrest) *100
if soemone has hypohydration what does this mean
low - less than normal
euhydration means
normal state of hydration
is hyperhydration a state or a process
state
dehydration is the process of what
losing water
what is the daily intake of water people should consume when in temperte and inactive
2.5L/day
daily intake of water for someone that exercising or in heat
12+L/day
if someone is hypernatramic what do thay have
extra - increased sodium concentration
Hypo hydrated + hypernatremia =
thirst
How do you define sedentary behaviour
waking behaviour that has an energy expenditure of less than or equal to 1.5 METs or sitting positon
can you be both active and sedentary
yes because you might do 30mins of exercise in the morning but be at work sitting all day
what uses more muscle fibres getting out of the chair or standing
getting out of your chair
one day of being sedentary can reduce what
brain flow, vascular function, regulation of blood glucose
regular breaks enhances what to the muscel and more of waht
enhances glucose uptake and more GLUT4
where does the most hazardous drinking come from elite or club
elite
_____ doesnt hasten alcohol clearence
exercise
strength gains are maintained better than aerobic (T/F)
true
