resistance exercise

Question 1

what is isometric (static) resistance training

Answer 1

external load = constant (potentially unlimited)
velocity = 0

Question 2

what is isotonic (dynamic) resistance training

Answer 2

external load = constant throughout whole ROM
velocity = variable

Question 3

what is variable external resistance training (elastic resistance)

Answer 3

external load = variable (more you stretch - higher the load)
velocity = variable (how fast you stretch the band)

Question 4

what is progressive overloading

Answer 4

muscle is loaded beyond the load that is usually used
- load –> adaptation –> higher load –> adaptation, etc

Question 5

what are ways to progressively overload

Answer 5

frequency
load
number of sets and reps
volume
duration of the rest

Question 6

when do neural adaptations occur during strength training

Answer 6

at the beginning first few weeks of training
- contributes mainly to the increase in force output the first few weeks of training and then plateaus

Question 7

when does hypertrophy account for gains in muscle strength

Answer 7

takes over when neural adaptations begin to plateau around 4-6 weeks
(may be more pronounced in fast twitch fibres)

Question 8

are there larger gains seen in muscle strength or hypertrophy wtih high loads

Answer 8

muscle strength
- hypertrophy doesn’t favour high or low load

Question 9

what are the 4 main contributors to muscle force output (neural control of strength gain)

Answer 9

1. MU recruitment + synchro
2. MU firing rate (rate coding)
3. autogenic inhibition
4. coactivation

Question 10

what is the effect of increased MU recruitment / synchro on muscle force output

Answer 10

greater number of MUs activated at one time

Question 11

what is the effect of training on muscle fibre recruitment (MVC)

Answer 11

before training - not all muscle fibres used
after weeks of training - fully activated muscle (no SIT seen)

see a move from submax to max recruitment (large to no SIT)

Question 12

what is the effect of training on rate coding

Answer 12

increases
- brain learns to go from low to high firing frequency
- all muscle fibres are recruited but they fire at a higher frequency

Question 13

what is the effect of training on autogenic inhibition / GTOs

Answer 13

able to reduce or counteract the inhibitory effect of GTOs
- higher chance of rupture in trained individuals (higher force AND higher inhibition)

Question 14

what is the effect of training on coactivation of agonists

Answer 14

decreased coactivation
- less ressitance from antagonist so agonist can generate more force

Question 15

what is cross education

Answer 15

training in one limb results in strength increases in the trained and untrained limbs

Question 16

why does cross education occur

Answer 16

related to increase in central motor output to the muscles
brain learns the pattern and applies it to the other side (no hypertrophy)