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PHYL2730 > Resistance Training > Flashcards

Resistance Training Flashcards

1
Q

Skeletal muscle

A
  • considered plastic in response to training and detraining

-

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2
Q

Fibres are classified due to ?

A

speed of contraction and characteristics

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3
Q

Max hypertrophy must work

A
  • at 80-95% recruiting all fibres in this range

- relative intensity vs 1rm: to maximise strength must go to fatigue

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4
Q

Sarcomeres

A
  • removed when shortened (hypotrophy)
  • added when lengthened (hypertrophy)
    strength improvements are very rapid
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5
Q

Time course of adaptations to training

A
  • Early increases are neural (skill, reduced inhibition and improved synchronisation).
  • However, there is still a good correlation between x-sectional area and strength (especially in a heterogenous population).
  • Early changes in strength are paralleled by changes in EMG; later changes in strength are not matched by changes in EMG (and are therefore attributed to ‘myogenic’ changes)
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6
Q

Myogenic

A

structural changes

- improvements in strength and force with training

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7
Q

Neural adaptations

A
  • to strength training can involve recruitment of high threshold motor units not previously recruitable and an increased firing rate of motor units.
  • only for new trainers who haven’t exercised before
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8
Q

Retraining

A
  • will retain strength more quickly then the first time
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9
Q

can increase force with training but no change in what?

A

EMG

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10
Q

Agonist muscles

A
  • make a greater contribution to movement after strength training and reduce co-contraction of antagonist
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11
Q

Co-contraction of the antagonist

A
  • provides joint stability
  • improves movement coordination
  • most common in high velocity moments where precision and braking are required
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12
Q

Body builders

A
  • don’t need to be measured on strength
  • tend to do high reps, endurance sessions
  • more type 1 fibres than type 2
  • differs from weightlifters and powerlifters
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13
Q

Hypertrophy

A
  • grow in size
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14
Q

Hyperplasia

A
  • enlargement of an organ or tissue caused by an increase in the reproduction rate of its cells, often as an initial stage in the development of cancer.
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15
Q

To increase muscle fibres must …

A

split existing muscle fibres

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16
Q

Resistance training can

A
  • reduce total cholesterol by 2.7%
  • reduce LDL by 4.6%
  • reduce TG by 6.4%
  • increase HDL by 1.4%
17
Q

endurance training impairs or betters strength training

A

impairs

18
Q

Reasons for this interference

A
  • Fatigue that reduces the quality of the training and impairs the rate of adaptation.
  • Related to this is the problem of energy depletion - this will also reduce the quality of the second session if energy and fluid replacement is not met post-exercise.
  • Fibre types -> endurance training will lead to adaptations to type I fibres and an increase in mitochondrial density.
  • Mitochondria may occupy the space which would otherwise be taken up by contractile proteins (body builders vs power lifters).
19
Q

Upper body strength decreases with endurance running could be because

A
  • the release of catabolic hormones in response to a fall in blood glucose during endurance work; non-active muscle proteins may be catabolised for gluconeogenesis
20
Q

lot of endurance work

A
  • drop of blood glucose - release of cortisol (breaks down protein into amino acids which go to liver) and glucagon - potentially catabolic stripping away muscle
21
Q

endurance fitness

A
  • important for athletes who engage in high intensity intermittent training due to time or recovery of creatine phosphate and removal of lactic acid
22
Q

eccentric exercise

A
  • A persons ability to complete an eccentric- isometric-concentric contraction is limited by the force production in the concentric phase.
  • contracting but in a lengthening situation
  • if unaccostomed can result in loss f strength, reduction of ROM, muscle soreness, elevated plasma CK activity and limb
23
Q

Delayed onset of muscle soreness (DOMS)

A
  • tearing in sarcomeres and can take some time to resolve (can get swelling, sore to touch - can get blood test to measure by creatine kinase, if high it means muscle damaged)
    muscles repair themselves stronger so will prevent DOMS occurring again
  • occurs 12-48 hours after exercise
  • mostly eccentric muscle action
  • soreness can be improtant part of maximising resistance training response
  • if repeat same exercise 6 weeks later will not cause same amount of damage
24
Q

periodization of cyclic training

A
  • Change in training volume (decrease) and intensity (increase) over the course of the year/season
  • Rest or reduced training periods / provides variety
25
Q

Resistance training for normal aging

A
  • increased adiposity
  • reduced muscle mass (sarcopenia)
  • reduced strength
  • reduced aerobic capacity
  • reduced BMD
26
Q

Dietary insufficency

A
  • low protein diets have been shown to lead to a loss in muscle mass and function
  • protein intakes of at least 1g/kg of body weight per day may be more appropriate
27
Q

Plyometric training

A

muscles exert max force in short intervals of time - to increase power
- jumping (harvest elastic energy)

28
Q

Hormonal decline

A
  • decrease growth hormone

- decrease testosterone and estrogen

29
Q

Effect of training

A
  • max force can exert resistance training

- important in remaining independent?

30
Q

Sarcopenia consequences

A
  • decrease BMR - decrease 15% between 3rd and 8th decades
  • decrease bone mineral density
  • decrease aerobic capacity
  • decrease functional capacity - walking, stair climbing
31
Q

Normal vs Osteoporotic bone

A
  • decrease in the amount of bone

- deterioation in bone structure

32
Q

Benefits of exercise for older adults

A
  • increase muscle mass and strength
  • increase cardiorespiratory fitness
  • steadiness of bone mass/BMD (modest effect 1-3%)
  • increase spontaneous physical activity
  • increase dynamic balance
  • increase gait speed, stair-climbing power
  • decrease body fat
  • decrease chronic diseases
  • decrease all-cause mortality

PHYL2730 (6 decks)

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