the physiology of strength training

Question 1

what is muscular endurance?

Answer 1

ability make repeated contractions against a sub-max load

Question 2

what is muscular strength?

Answer 2

maximal force a muscle group can generate

Question 3

what is high resistance strength training?

Answer 3

6-10 reps till fatigue - strength

Question 4

what is low resistance training ?

Answer 4

35-40 reps till fatigue - endurance

Question 5

what are strength training adaptations in the first 8 weeks caused by ?

Answer 5

neural adaptations (NS)

Question 6

what are some adaptations of the NS from training ? (3)

Answer 6

increased neural drive

increased recruitment of motor units + firing rate

improved transmission across neuromuscular junction

Question 7

what is hyperplasia?

Answer 7

increased number of fibres

Question 8

what is hypertrophy ?

Answer 8

increased cross sectional area of muscle fibres

increased muscle mass

Question 9

why does muscle growth occur ?

Answer 9

protein synthesis exceeds rate of breakdown

Question 10

what factors are linked to resistance training induced hypertrophy ?

Answer 10

growth hormones and IGF-1

linked to mTOR activation and can increase protein synthesis

Question 11

what are the effects of anti-inflammatory drugs on hypertrophy ? (3)

Answer 11

help reduce DOMS

in animal studies it reduced hyper trophy

in humans it doesn’t effect strength gains

Question 12

what is the role of satellite cells in resistance training induced hypertrophy? (2)

Answer 12

resistance training activates satellite cells to divide and fuse with adjacent muscle fibres to increase myonuclei

can support protein synthesis in larger muscle fibres

Question 13

what percent of muscle mass differentiation is due to genetics ?

Answer 13

80%

Question 14

cessation of resistance training results in …?

Answer 14

muscle atrophy and loss of strength

Question 15

what is muscle memory ?

Answer 15

ability for rapid recovery during retraining

Question 16

what did research find about muscle memory and resistance training?

Answer 16

myonuclei in trained fibres are not lost during retraining

this allows rapid protein synthesis upon retraining

Question 17

how much reduction of muscle fibre size is lost from 20-30 days of music inactivity due to bedrest/injury ?

Answer 17

20-30% reduction

Question 18

what 3 things are effected and reduced due to bed rest ?

Answer 18

VO2 Max

muscle mass

muscle strength

Question 19

what mechanism promotes muscle atrophy ?

Answer 19

increased radical production leads to reduced protein synthesis and an increase in degradation