Resistance Training

Question 1

How do we get a stronger endocrine response

Answer 1

High volume and short rest periods of exercise and large amount of muscle mass and used.

Question 2

What is a vast majority of the increase in strength in the very beginning

Answer 2

The increase in motor unit recruitment but it does not last it hits a plateau

Question 3

What is the timeframe for hypertrophy

Answer 3

It is slow in the beginning it can take months to become noticeable to see your muscles and it does not continue for life once you reach your muscular ceiling it stops unless you used steroids

Question 4

What is hypertrophy do two in the muscle and what types of fibers hypertrophy

Answer 4

Hypertrophy is due to an increase in size and number of myofibrils with in the fibers there is a greater increase in type two fibers

Question 5

What does hypertrophy lead to

Answer 5

Increased force and power production capabilities

Question 6

What is the most effective increase in bone strength with resistance training

Answer 6

Hi magnitude loading

Question 7

How do we decrease the risk of fracture

Answer 7

We make bones stronger by jumping increasing strain strength training and walking.we also want to reduce risk of falls by doing balance training stand on 1 foot and Eyes close

Question 8

What is left ventricular hypertrophy in resistance training

Answer 8

It is a hypertrophy of myocardial tissue there is unchanged for decreased chamber size it is Concentric hypertrophy

Question 9

What is left ventricular hypertrophy in aerobic training

Answer 9

It is a volume overload there is a hypertrophy of myocardial tissue and increase in chamber size this is known as eccentric hypertrophy

Question 10

How does the body composition change with resistance training

Answer 10

There is likely a decrease in percent body fat and increase in fat-free mass and an increase in resting metabolic rate

Question 11

What are the factors that influence adaptations to resistance training

Answer 11

Specificity six age genetics under training or overtraining detraining and nutrition

Question 12

What is the highest blood pressure recorded

Answer 12

450/380mmHg

Question 13

Why his heart rate not used in strength training as an indicator of intensity

Answer 13

Because lots of reps would make us get your heart rate max but one rep max would not get us anywhere near that

Question 14

What is stroke volume. How does it change with aerobic training

Answer 14

The amount pumped by the left ventricle per beat it is normally 70 mL per beat. We increase our stroke volume with chronic aerobic training

Question 15

What is the primary adaptation to aerobic training

Answer 15

We increase in the amount and increase in the efficiency. Because if we increase the stroke volume the heart does not have to beat as hard

Question 16

How does a resting heart rate change with chronic aerobic training. And what is a normal resting heart rate

Answer 16

It is said to decrease this is because we have a higher stroke volume as well as the parasympathetic nervous system influence on the heart. 60 to 100 is normal it is OK to be below 60 is in good shape

Question 17

Does max heart rate increase with chronic aerobic training

Answer 17

No the maximum heart rate does not change with chronic aerobic training

Question 18

What is the AV 02 difference

Answer 18

The amount of oxygen extracted from the blood the extraction will increase with training because of the increased stroke volume and the increase of the uptake of oxygen

Question 19

What equation do we use for VO2 Max

Answer 19

The fick equation. Vo2 equals heart rate times stroke volume times AV02 difference

Question 20

What factors related to maximal oxygen consumption

Answer 20

Type of training age sex and genetics

Question 21

What is the ejection fraction

Answer 21

It is not always talked about in healthy individuals it is the percent of blood ejected heard beat from the left ventricle.we talk about this often and people with heart failure. There is no change in the ejection fraction with aerobic training

Question 22

What is capillarization

Answer 22

We increase this with aerobic training this is an increase in cross-sectional area it increases our gas exchange function

Question 23

What are the changes and mitochondrial density with both types of training

Answer 23

The mitochondrial density decreases with resistance training but increases with aerobic training because they need more oxygen

Question 24

Is there such thing as too low blood pressure

Answer 24

There is no such thing as too little of blood pressure if they do not have any symptoms

Question 25

Which vessel in the body is best for blood-pressure such as the best influence

Answer 25

The arterioles because they have lots of real estate in the body they occupy the most space they are smaller than arteries

Question 26

What should the arterial oxygen saturation be at rest

Answer 26

From 97 to 100% and should never be below 95% in a healthy person

Question 27

What is the change in metabolism due to training

Answer 27

We want to steer the carbs stored in her liver and skilled and use the fat for energy

Question 28

How do we change our lactate threshold

Answer 28

The lactate threshold is dependent on intensity this is why you sometimes the marathoners run 4 hundred meter dash is to increase her lactate threshold

Question 29

What are the body composition changes due to aerobic training

Answer 29

Decreased fat because of an increase in caloric expenditure and increase in post exercise metabolism that is dependent on the intensity of exercise we also have an increase in fat-free mass

Question 30

How does connective tissue such as ligaments and tendons change with aerobic training

Answer 30

It depends on the type of loading if high intensity we bury the bone mineral density ligament and tendon strength will increase

Question 31

What is a neural adaptation with aerobic training

Answer 31

Increased mechanical efficiency especially in the early stages for beginners this means that there’s less energy required for the same workload output

Question 32

What are the two primary physical increases of strength overtime

Answer 32

An increase in neuromuscular efficiency such as increased motor unit recruitment and increased firing rate also an increase in muscle cross-sectional diameter such as hypertrophy