Quiz 1: Jan 17 Content Flashcards
Previous claim: Resistance exercise increases muscle mass but _________ exercise does not
endurance
Previous claim: High external loads increase muscle mass but ______ do not
low loads
Previous claim: Acute changes in hormones following resistance exercise are _______ for increasing _________
important; muscle mass
Current claim: Endurance exercise can
coexist with strength training
Current claim: Slow walking combined with _____ can increase muscle mass
BFR
Current claim: Low loads increase muscle mass similar to
high loads
Current claim: Acute changes in hormones following resistance exercise _____ appear to change muscle mass
do not
What % of 1 RM grows muscle
30 & 80
80% 1 RM for how many reps results in an increase in strength adaptation
1 and 3
Can you activate muscle through fatigue?
Yes
Testosterone begins to decrease after ______ in the high hormone group
15 minutes
Which is better for growing muscle, high or low hormones?
Both have the same effect on muscle growth
Hormones on steroids are
constantly and extremely elevated
Primary mechanism of hypertrophy
Nerual
Local mechanism of hypertrophy
calcium kinetics (specifically in heart for skeletal muscle)
Hypertrophy in trained individuals can
reach peak growth but achieve more strength with continued training
Periodization is known as the
‘gold standard’ of resistance exercise
Authors/Scientists who study periodization often are actually testing
programming
Periodization definition
an exercise system, if design correctly, that helps to prevent overtraining while optimizing peak performance through progressive cycles
Periodization promotes
long-term training and performance improvements
Periodization helps to avoid
performance plateaus or decrements
Periodization is a balance of
stressors to ensure recovery and facilitate strength
During periodization, as intensity increases, reps _____
decrease
Undulating Perioidzation
where volume and intensity go up and down weekly or daily within the training period
Claim from literature on periodization: consistency in the scientific literature that a periodized resistance training program is superior to ___________ in regard to strength development
a non-periodized training program
Claim from literature on periodization: established that some degree of periodization is
necessary to optimize training adaptations
Claim from literature on periodization: The most popular and established forms of periodization are
linear and undulating
Claim from literature on periodization: shown superior results for muscle performance in the _____________________ population(s) compared with non-periodized training
general and athletic