Week 6

Question 1

Define rate coding

Answer 1

The force exerted by a muscle during a voluntary contraction depends on the number of motor units recruited for the action and the rates at which they discharge action potentials

Question 2

With endurance training the following adaptations occur in the neural system:

Answer 2

Motor unit discharge rate decreases

Question 3

The central nervous system can increase the strength of muscle contraction by the following (2):

Answer 3

1. Increasing the number of active motor units (ie, spatial recruitment)
2. Increasing the firing rate (firing frequency) at which individual motor units fire to optimize the summated tension generated (ie, temporal recruitment)

Question 4

Intensity is defined as either….

Answer 4

• The % of a 1-repetition maximum (RM) lift

- The absolute load for 3-RM, 5-RM, 10RM, etc prescription (predict 1RM from higher RM)

Question 5

The observational history of our field dictated the belief that higher intensities MUST be more effective for strength, and lower intensities MUST be more effective for hypertrophy - T/F?

Answer 5

Not completely true

Question 6

When higher volume was accrued, intensity did/did not matter

Answer 6

did not

Question 7

“intensity” is important for upregulating ________ mechanisms, but if you allow for ______ to become higher ______ not as important

Answer 7

hypertrophic, but if volume higher = intensity less important

Question 8

as you get closer to repetition failure (RM) you will eventually achieve ….?

Answer 8

Full recruitment of the motor unit pull (although hard to confirm due to use of EMG in study, not very accurate on recruitment)

Question 9

Low intensity exercise elicits ….?

Answer 9

Greater peripheral muscle fatigue (may reach similar overall volume)

Question 10

Motor unit recruitment is generally different between high and low intensity contractions, apart from….?

Answer 10

where we increase volume and require a low intensity contraction to be performed to FAILURE.

Question 11

Low intensity contractions appear to achieve similar levels of ____ ____ ____ to a high intensity contraction, BUT only…..?

Answer 11

Central motor output, only towards the end of the contraction

Question 12

Biggest predictor of ‘failure’ in high intensity was ….?

Answer 12

Perceived PAIN (nearly double for the low intensity contraction group)

Question 13

When you increase ‘volume’ of repetitions by 4-5x that of a higher intensity load (i.e. 20 reps at 80-90% vs 90-100 reps at 40%) you will likely achieve similar ….?

Answer 13

Central motor output and upregulation of muscle protein synthesis the lower volume but many more reps/work

Question 14

So for one ‘muscle group’ the question for clinical application regarding hypertrophy is _____ (and why)

Answer 14

Time.

• time to complete a ‘light’ multi-set protocol is around 50% longer than a ‘heavy’ multiset protocol (more reps vs less reps)
• With added fatigue and pain die to going to failure

Question 15

Accumulation of ‘_____’ probably more important for novices to enhance outcomes

Answer 15

volume

Question 16

For novices:

• Emphasis on strength….?
• Emphasis on hypertrophy…?
• If use ‘heavier’ weight (e.g. 80%+) you can use…?
• If use lighter weight you must prescribe….?

Answer 16

• Emphasis on strength: use higher intensity
• Emphasis on hypertrophy, accumulate volume
• If use ‘heavier’ weight (e.g. 80%+) you can use less volume
• If use lighter weight you must prescribe multiple sets to failure

Question 17

Strength outcomes tend to become more pronounced in ……?

Answer 17

Compound movements with higher intensity

Question 18

Differences in strength and hypertrophy appear to become pronounced between _____RM loading and ____RM type loading, regardless of volume differences

Answer 18

10-12 RM loading and 4-5RM type loading

Question 19

No difference in hypertrophic outcomes between ____RM type loading

Answer 19

10-25RM

Question 20

Does a decreased amount of rest periods increase intensity or effort?

Answer 20

Effort (NOT intensity)

Question 21

Novice - intermediate recommendations are ____% 1RM for ______ reps

Answer 21

60-70% 1RM for 8-12 reps

Question 22

One study shows when high volume was achieved, ____ didn’t matter as much

Answer 22

intensity

Question 23

Intensity is important for upregulating hypertrophic mechanisms (KUMAR), BUT if you allow for ______ to become higher, intensity matters less (BURD)

Answer 23

volume

Question 24

The rationale for volume accrual at any intensity is thought that as you get closer to 1RM, you will eventually achieve …?

Answer 24

Full motor unit recruitment

Question 25

Motor unit recruitment is generally different between high and low intensity contractions, apart from where we ….???

Answer 25

increase volume and require low contraction to be performed until failure

Question 26

In this case, lower intensity contractions APPEAR to achieve similar levels of central motor output to a high intensity contraction, but only…

Answer 26

towards the end of the contraction

Question 27

Is total volume of work great in high intensities or low intensities to failure?

Answer 27

Still greater at high intensities

Question 28

In this study, biggest predictor of failure was pain, which was higher in the …..?

Answer 28

Low intensity to failure group

Question 29

Similar ______ outcomes between both groups

Answer 29

hypertrophic

Question 30

In novices, if emphasis is on strength, use…?

Answer 30

increased intensity

Question 31

In novices, if emphasis is on hypertrophy, use…?

Answer 31

accumulative volume

Question 32

In novices, if weight is high you can ___ volume

Answer 32

decrease

Question 33

In novices, if weight is low you can increase…

Answer 33

sets to failure