Resistance training

Question 1

of muscle fibers innervated by a motor neuron depends on?

Answer 1

the function of the muscle

Question 2

endurance athletes typically have what type of motor unit recruitment

Answer 2

asynchronous

Question 3

weightlifters tend to have a what type of motor unit recruitment

Answer 3

synchronized

Question 4

5 adaptations to RT

Answer 4

• neural
• muscular
• connective tissue
• body composition
• cardiovascular

Question 5

increased force production due to: (neural adaptation) (4)

Answer 5

• greater motor unit recruitment
• greater summation
• greater synchronicity and coordination
• inhibition of the golgi tendon organs

Question 6

motor unit is made of?

Answer 6

the motor neuron and all the muscle fibers it innervates

Question 7

what motor units are recruited first?

Answer 7

the lowest threshold ones, (type 1) progressing to type IIx (larger threshold = harder to fire)

Question 8

increased frequency of AP =

Answer 8

greater force production

Question 9

RT increases motor unit firing?

Answer 9

rates

Question 10

what type of recruitment helps to develop less fatigue

Answer 10

asynchronous

Question 11

what do golgi tendon organs do?

Answer 11

monitor tension produced by a muscle and send signals to the central nervous system
–> inhibit muscle action

Question 12

why do GTO inhibit muscle action?

Answer 12

to protect muscles, tendons and bones from excessive loads

Question 13

when are GTO relatively inactive?

Answer 13

at light loads

Question 14

how does resistance training influence the GTO

Answer 14

decreases the inhibitory response so the muscle can generate more force (body learns you can actually execute the movement safely)

Question 15

hyperlasia?

Answer 15

increase in the NUMBER of muscles fibers (only few studies shows this occurs on humans)

Question 16

hypertrophy?

Answer 16

increase in SIZE of muscle fibers

Question 17

• muscle pump
• develops during and right after single exercise bout due to fluid accumulation
• disapears within hours of the workout

Answer 17

transient hypertrophy

Question 18

• more actin and myosin filaments within the muscle

- related to biochemical changes due to training

Answer 18

chronic hypertrophy

Question 19

what happens to actin and myosin with chronic hypertrophy

Answer 19

increased cross sectional area –> increased cross- bridging
–> increased force prodcution

Question 20

what biochemical changes occur with chronic hypertrophy

Answer 20

• increased glycogen, ATP and CP, enzyme, and water content
• also tends to elicit increased capillary density (>12 weeks)
• sarcoplasmic changes

Question 21

biochemical changes are more typical in what intensity workouts? actin and myosin changes are more typical i what intensity workouts?

Answer 21

• moderate intensity body building

- high intensity workout

Question 22

what is the most important system related to RT adaptations

Answer 22

neuroendocrine system

Question 23

4 hormones involved in muscular adaptations

Answer 23

• testosterone
• growth hormones
• insulin like growth factor1
• cortisol

Question 24

promotes muscle growth; increase metabolic rate; anabolic (what hormone)

Answer 24

testosterone

Question 25

develops and enlarges all tissue types; maintains connective tissue integrity; anabolic (what hormone)

Answer 25

growth hormone

Question 26

mediates growth factor action ; anabolic (what hormone)

Answer 26

insulin like growth factor 1

Question 27

increases in times of stress, chronic elevation associated with decreased performance; catabolic (what hormone)

Answer 27

cortisol

Question 28

what 3 hormones are key for muscle building?

- increase protein synthesis to increase myosin and actin to increase cell size

Answer 28

GH, IGF-1, testosterone

Question 29

anti-inflammatory effect, interferes with synthesis of proteins (what hormone)

Answer 29

cortisol

Question 30

RT typically favours what fibers?

Answer 30

type 11a

Question 31

type 1:
type 11A:
type 11X/B:

Answer 31

slow oxidative
fast oxidative
fast glycolytic

Question 32

explain what fiber type changes can occur

Answer 32

• type 1 cannot change to type 11 but type 11a can chage to type 11b/x

Question 33

how many reps of a max load would be working your type 11b fibers

Answer 33

1-4

Question 34

other adaptations from RT

Answer 34

1. new bone formation as a result of mechanical loadin g
2. increased # and strength of collagen fibers in tendons ligaments and fascia
3. improved body comp (improvements in lean body mass shown to increase metabolic rate)

Question 35

changes in HR and BP?

Answer 35

both increase acutely

Question 36

changes to capillarization?

Answer 36

high intensity, low volume vs low intensity high volume training

Question 37

concurrent CV and RT training?

Answer 37

• improvements in aerobic training may interfere with strength and power production

Question 38

pain and fatigue of muscles is caused by?

Answer 38

muscular contraction causes ischemia (restriction of blood supply) accumulation of metabolic by products
(restriction of flow to muscles)

Question 39

what phase of loading usually causes more damage and more soreness?

Answer 39

eccentric, usually slower during this phase

Question 40

the pain one feels a couple days later is due to what?

Answer 40

structural damages within the fibers themself