Training Muscles to become Stronger

Question 1

5 objectives of resistance training

Answer 1

1. weightlifting and powerlifting competitions
2. body building to maximize muscular development
3. fitness and health enhancement
4. physical therapy for rehab from injury
5. sport specific resistance training to maximize sport performance

Question 2

what is the relationship between muscle strength and bone density

Answer 2

positive relationship: greater participation in power activities = more bone mass than endurance athletes
- linear relation between increase in bone mineral density and total exercise-specific weight lifted during a 1 yr strength training program

Question 3

6 general factors that modify human strength

Answer 3

1. genetics
2. nervous system activation
3. environmental factors
4. endocrine influences
5. nutritional status
6. physical activity

Question 4

6 factors that modify expressions of human strength

Answer 4

1. greater efficiency in neural recruitment pattern
2. increased motor neuron excitability
3. increased CNS activation
4. improved motor unit synchronization and increased firing rates
5. lowering of neural inhibitory reflexes
6. inhibition of golgi tendon organs (which relax the muscle with deep stretch)

Question 5

what provides the main stimulus to initiate muscle growth (hypertrophy)

Answer 5

increase in muscular tension (force) with training (have to be recruiting type II fibers)

Question 6

hypertrophy reflects _______ ______ to increased workload independent of?

Answer 6

gender and age

Question 7

overload training ____ individuals fibers with subsequent ?

Answer 7

• enlarges

- muscle growth

Question 8

after how many weeks of training for hypertrophy so we see an increase in muscle size
–> does this mean increased strength?

Answer 8

3 weeks

- no, strength will come from neural things mainly

Question 9

_________ precedes gains in muscle cross sectional area

Answer 9

remodeling of muscle architecture

Question 10

with long chronic training we can get _________, which is _______, due to myogenic stem cells that differentiate and proliferate, but there is debate around this

Answer 10

hyperplasia, increased in # of muscle fibers

Question 11

skeletal muscles represent ______ tissues; they do not remain fixed throughout life
–> muscle cell remodeling

Answer 11

dynamic

Question 12

muscle fibers undergo _____ and ______ to alter their _____ profile

Answer 12

regeneration, remodeling, phenotypic profile

Question 13

activation of muscle via specific types and intensities of long term use stimulates otherwise dormant _______ ___ ____ situated under a muscles fibers ______ ______: these proliferate and differentiate to form new fibers

Answer 13

myogenic stem cells

basement membrane

Question 14

specific training can ___ muscle fiber type

Answer 14

transform

Question 15

what cells are involved in muscle cell remodeling and what does this cell have to do?

Answer 15

satellite cells that incorporate themselves into an existing muscle fiber
- we get increased size of muscle fibers,
increased sarcomeres etc
- increased # of nuclei in the multinucliated muscles cells

Question 16

what do myogenic stem cells do? (what ppl think they do)

Answer 16

they change the form of the new nuclei which provides a basis for a new muscle cell (hyperplasia),
–> different genes that give rise to different isoforms etc

Question 17

how do new fibers develop in animals

- under what conditions

Answer 17

from satellite cells or by longitudinal splitting

• under theses conditions:
• stress, neuromuscular disease and muscle injury

Question 18

some evidence support hyperplasia in humans, yet ________ represents the greatest contribution to increased muscle size from overload training

Answer 18

enlargement of existing individual muscle fibers

Question 19

is there a change in percentage of distribution of fast and slow twitch fibers with training?

Answer 19

no (cross sectional area may be different but not distribution)

Question 20

with months of resistance training are there alterations in skeletal muscle fiber composition?

Answer 20

no

Question 21

the core represents a 4 sids muscular frame with four components:

Answer 21

1. abdominal muscles in front
2. paraspinals and gluteals in back
3. diaphragm at the top
4. pelvic floor and hip girdle musculature frames the bottom

Question 22

how many core muscles are there and what do they do

Answer 22

29

• hold the trunk steady, balance and stabilized surrounding bony structures
• they all need to be trained to avoid injury and for power transfer to upper body

Question 23

what 4 benefits of properly functioning core

Answer 23

1. appropriate distribution of forces
2. optimal control and efficiency of movements
3. adequate absorption of ground impact forces
4. absence of excessive compressive, translation and shearing forces across kinetic -chain joints

Question 24

what are the 5 components contributing to explosive power

Answer 24

1. slow velocity strength
2. high velocity strength
3. rate of force development
4. stretch shortening cycle
5. inter- muscular coordination and skill

Question 25

requires various jumps in place or rebound jumping to mobilize inherent stretch - recoil characteristics of skeletal muscles and its modulation via the stretch (myotatic) reflex

Answer 25

plyometric training

Question 26

what receptor is involved in plyometric training ?

Answer 26

try to stimulate muscles spindles, they cause contraction when stimulated and trigger the myotatic reflex

Question 27

plyometric training involves rapid _____ followed by ?

Answer 27

stretching | - muscle shortening during dynamic movements

Question 28

when combined with vigorous muscle action, plyometric actions should ?

Answer 28

greatly increase the force that overloads the muscles and thereby facilitate increase in strength and power

Question 29

what is the difference between a bench press (resistance) and a bench throw ( plyometric) in terms of specificity and velocity

Answer 29

during a bench press the deceleration begins at ~ 60% of the bar position relative to the total concentric movement distance, during a bench throw, intensity continues to increase throughout ROM and remains higher at all bar positions after movement begins --> training for specific sports you will want to be able to accelerate through the entire movement so you need to train this way

Question 30

the contractile history of a muscle has a profound effect on the subsequent ability of the muscle to generate force

Answer 30

post activation potentiation

Question 31

the contractile history of a muscle can....

Answer 31

decrease the subsequent performance sue to residual fatigue OR enhance performance due to a potentiated or excited state in the muscle or nerve innervating

Question 32

the force output following the contractile history or activity reflects ?

Answer 32

the net balance of the degree of fatigue and the level of potentiation --> level of potentiation - degree of fatigue

Question 33

the increase in force (post activation potentiation) is considered to result from ? (2)

Answer 33

1. a myogenic response: increased phsophorylation of myosin regulatory light chains via myosin light chain kinase which in turn enhances action and myosin interaction 2. a neurogenic response: increased neural activation/ potentiation of the alpha motor neuron as a result of decreases pre synaptic inhibition

Question 34

discontinuing traingin for 2 weeks cause male power lifters to lose ___ % of their isokinetic eccentric muscle strength and 6.4% of their type ___muscle fiber area, without loss in type ____ fiber area

Answer 34

- 12 % - II - I

Question 35

what training frequency is adequate to maintain training induced strength gains

Answer 35

1 to 2 weekly session | can depend on various factors

Question 36

what fibers are more inclined to decrements with detraining ? what type of fitness more fragile (more inclined to decrements)

Answer 36

- type II, (type I ore robust) | - aerobic fitness

Question 37

2 types of muscle soreness:

Answer 37

1. occurs following extended layoffs or with unaccustomed exercise 2. appears later and can last for 3-4 days; termed delayed onset muscle soreness (DOMS)

Question 38

7 factors that can produce DOMS

Answer 38

1. minute tears in muscle tissue or damage to its contractile components 2. osmostic pressure change 3. muscle spasms 4. overstretching and tearing of portions of the muscles connective tissues harness 5. acute inflammation 6. alteration in cells calcium regulation 7. combination of above factors

Question 39

what type of contractions induce greater DOMS and in particularly which population

Answer 39

- eccentric | - older adults

Question 40

the body initiates a series of cellular events to ____ ____ that produce DOMS

Answer 40

unaccustomed exercise

Question 41

6 phases in DOMS development and subsequent recuperation

Answer 41

1. unaccustomed exercise using eccentric actions 2. high muscle force damage sarcolemma causing release of cytosolic enzymes and myoglobin 3. damage to muscle contractile myofibrils and non contractile structures 4. metabolites accumulate to abnormal levels in the muscle cell to produce more cell damage and reduce force capacity (ie calcium) 5. DOMS considered to result from inflammation, tenderness, pain 6. the inflammation process begins; the muscle cell heals; the adaptive process makes the muscle more resistant to damage in subsequent exercise