Week 6 Flashcards
Define load in terms of resistance training?
The amount of weight you can lift or move during exercise
Define Strength in terms of resistance training?
The ability of the muscle to execute a force at a set speed
Define Power in terms of resistance training?
How fast a weight can be moved/lifted
What are the principles of resistance exercise training ?
1) Strength gains are higher with 5 or more sets per week but no further gains past 9
2) The muscle group should be trained atleast twice a week
3) Intensities above 60% of 1RM produce greater muscle growth and strength gain (more than 5 reps and atleast 3 sets)
4) Time taken to complete rep does not influence the hypertrophic outcomes
5) Eccentric training causes slightly more hypertrophy than concentric training
Simple adaptations to resistance training ?
Muscle hypertrophy
Muscle strength
Muscle remodelling - reorganisation of muscle structure and function
Major adaptations to resistance exercise training?
Increased myofibrillar proteins, cytosolic volume, sarcoplasmic reticulum
This increases Cross sectional area
Promotes muscle fibre type switch IIX to IIA
Resistance Training and Energy Utilization?
Resistance training does not cause significant changes in:
Energy sources: ATP, PCr, glycogen
Enzymes: CK, GP, PFK
Oxidative system and mitochondrial content
Vo2 max (without effects of other training)
While it has little effect on overall energy metabolism and fuel utilization, resistance training can improve insulin sensitivity.
Effects of resistance training on plasma lipid profile?
From 4 weeks:
- 5-9% reduction in plasma triaglycerol concentrations
- 3% reduction in plasma total cholesterol and 5% in LDL
- no change in HDL
What is the determinant of muscle mass?
Protein turnover rate = Protein synthesis and breakdown
More mass = Synthesis > breakdown
Mechanisms of Hypertrophy?
Hypertrophy is regulated by an increase in protein synthesis and a decrease in protein breakdown, leading to muscle growth. After exercise, protein synthesis remains elevated for over 48 hours, contributing to muscle repair and growth.
Link between muscle strength and hypertrophy?
Traditionally, increased muscle strength is attributed to muscle hypertrophy, as larger muscle fibers can generate more force.
Strength gains also involve neuromuscular adaptations (such as motor unit recruitment) which improves the efficiency of muscle activation.
Key contributor to muscle strength?
Cross-sectional area
