Training Flashcards
What is the primary focus of Chapter 4 in the lecture?
Resistance Training, Neural Control, Muscle hypertrophy, Cessation of Training
What type of training causes minimal adaptation to muscle size?
Aerobic training
What is the major neuromuscular adaptation associated with resistance training?
Resistance training improves force production
What are the typical strength gains observed after 3-6 months of training?
25-100%
What accounts for approximately 50% of early improvements in strength?
Learning effects
True or False: Strength gains can occur without structural changes in muscle.
True
What are the three factors that explain strength gains?
- Number of Motor Unit Recruitment
- Frequency of Motor Unit Firing Rate
- Better synchronization of Motor units
What is the aim of improving motor unit synchronization?
To control motor units more synchronously
What is measured by electromyography (EMG) in the context of strength training?
Increased neural drive
What leads to hypertrophy in muscle training?
- Increase in size of muscle fibres (fibre hypertrophy)
- Increase in number of fibres (fibre hyperplasia)
What are the two types of muscle hypertrophy?
- Transient
- Chronic
Fill in the blank: Hypertrophy correlates with the change in _______.
protein synthesis
What happens to force production following cessation of training?
It decreases
What is the effect of High-Intensity Interval Training (HIIT) on endurance performance?
Improves endurance and allows prolonged work
True or False: HIIT training involves continuous aerobic exercise.
False
What physiological marker increases with HIIT training and indicates improved mitochondrial function?
Citrate Synthase
What principle is used for planning an exercise intervention?
FITT Principle
What does the âFâ in the FITT Principle stand for?
Frequency
What is the recommended frequency for aerobic training according to UK government guidelines?
Minimum 3 times a week, ideally 5 or 6 times
What is the most important variable in exercise prescription?
Intensity
What should the target heart rate be for beginners?
50-70% MHR
What type of exercise is best for improving the cardiovascular system?
Aerobic Exercise
What is a good form of exercise for stressing the neuromuscular system?
Resistance Training
What is aerobic exercise?
Exercise that improves cardiovascular (CV) system function and should be continuous in nature
Examples include running, walking, swimming, dancing, cycling, aerobics classes, and circuit training.
