Module 6 Flashcards
What are the factors influencing strength gains?
neural adaptations
hypertrophy
Explain neural adaptation
fiber recruitment
in the first 6-8 weeks
Explain hypertrophy
increased cross sectional area of muscle due to increased size of muscle cells
How are fibers recruited?
muscle strength increase due to the increased # of muscle fibers being recruited via alpha motor neurons
How does fiber recruitment affect strength or force development?
increases strength
increased # of muscle fibers recruited = increased # of muscular force produced
What is the size principle?
ability to recruit different muscle types
What are the 3 components of energy expenditure?
basal metabolic rate (BMR)
physical activity
thermic effect of food
What are the factors influencing muscle gain?
biological sex
age & use
genetics
How does biological sex influence muscle gain?
testosterone
males have 7-8x more than females
How does age & use influence muscles gain?
after age 30 muscle loss (5lbs/decade)
after 50 muscle loss (10lbs/decade)
metabolic rate loss 3%/decade
fat gain 15lbs/decade
How does genetics influence muscle gain?
responsible for 50% muscle fitness and muscle type
Why is body weight a benefit to muscle fitness?
increasing lean muscle mass can increase your resting metabolic rate (burning more calories when sitting)
Why is performance a benefit to muscle fitness?
increasing lean muscle mass, strength, endurance, and power can improve performance for an athlete
Why is injury/disease a benefit to muscle fitness?
strength training increases the durability of connective tissue surrounding joints which
increasing strength improves balance
Why is wellness a benefit to muscle fitness?
individuals involved in resistance training tend to have more favorable thoughts, positive attitudes, more energy, and less anxiety/depression
