Physical adaptions to exercise Flashcards
This lesson will enable you to: Describe how the body adapts to resistance training Explain the body’s physiological adaptations to aerobic exercise Describe the effects of different endurance training methods on the body’s use of fuel
The strength gains you achieve from participating in a resistance training programme are not only due to increases in muscle size but also due to adaptations in the ?
nervous system
These include an enhanced ability to recruit a greater total number of _______ synchronously or in unison.
motor units
Additionally, there is an increase ___________. This increased stimulation of the motor units can contribute to increased force production by the muscles.
in rate coding or the firing of motor units.
Weight training can benefit the bones how?
increase bone density which can reduce the risk of developing osteoporosis.
You may experience a reduction in coactivation. Which is?
the simultaneous contraction of both the agonist and antagonist muscles.
In order to maximise the force generated by an agonist, it is necessary to reduce the activity of the what? Give an example:
antagonist - For example, in order for your biceps to contract fully the triceps must relax.
This inhibition of the antagonists as the agonists contract is known as what?
reciprocal inhibition
An adaptation commonly associated with resistance training is an increase in muscle size, known as what? and how does this effect training?
hypertrophy - profound effect on your strength because the maximum force capability of a muscle is directly related to its cross-sectional area.
Muscles with larger cross-sectional areas have a greater number of ________ (the basic functional unit of a muscle fibre) in parallel, and consequently a greater potential for doing what?
sarcomeres - generating force.
Name some negative impacts on the body due to misuse of the muscles… (4) and give an example of this
Examples: suboptimal loading patterns, such as from an imbalanced training programme, excessive weight or too little recovery
- strains and prolonged soreness
- shortening or lengthening of muscles (discussed in more depth later in the course)
- postural problems
- overuse injuries such as stress fractures.
What can happen if we overtrain?
Delayed onset muscle soreness known as DOMS occurs within 1 to 2 days following an exercise session. The pain has been shown to be attributed to damage to muscle cells and inflammation as a direct cause of exercise.
What phase of an exercise directly correlates to DOMS and give an example of this..
The incidence of DOMS occurs mainly from the eccentric phase of training.
This was discovered from research on the relationship of DOMS when compared with concentric, eccentric and isometric contractions.
An example of this might be walking or running downhill or the lowering phase of a press-up.
