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Sport training physiology > Week 7: Resistance training > Flashcards

Week 7: Resistance training Flashcards

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Sports Trivia flashcards
1
Q

What does the muscle spindle do when a muscle is stretched?

A

The deformation of the muscle spindle activates the sensory neuron, which sends an impulse to the spinal cord, where it synapses with a motor neuron causing the muscle to contract

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2
Q

Where are golgi tendon organs located?

A

Near the myotendinous junction

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3
Q

In order to get to the high threshold motor units must first recruit the ______?

A

Lower-threshold motor units

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4
Q

What happens during a concentric contraction?

A

Muscle shortens

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5
Q

What happens during an eccentric contraction?

A

Muscle lengthens

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6
Q

What happens during an isometric contraction?

A

No change in length

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7
Q

What happens to the force production of muscles when velocity increases, why?

A

It decreases

There is less time for cross-bridge formation

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8
Q

How does increasing velocity effect power?

A

Increases power rapidly until peak velocity region then power decreases rapidly (inverted U shape)

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9
Q

During the first 8 week how are most of the strength gains acquired?

A

Through neural adaptations

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10
Q

After the first 8 week how are most of the strength gains acquired?

A

Through hypertrophy adaptations

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11
Q

How do the neural adaptations improve strength?

A

Increases neural drive against agonist muscles
Reduces golgi tendon organ activity
Increased area of neuromuscular junction

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12
Q

How do the neural adaptations improve strength?

A

Increases muscle size
Fibre type transistions
Enhancing its biochemical and ultra-structural components

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13
Q

What is hypertrophy?

A

Muscular enlargement from increase in the cross-sectional area of existing fibres

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14
Q

What is hyperplasia?

A

Increase in the number of muscle fibres via longitudinal fibre splitting

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15
Q

What is transient hypertrophy?

A

Pumping up of muscles during a single exercise bout

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16
Q

What is chronic hypertrophy?

A

Increase of muscle size after long-term resistance training

17
Q

How does resistance training effect the area of type I and type II muscle fibres?

A

Increases both

18
Q

What muscle fibre type has the greater size?

A

Type II

19
Q

What muscle fibre type hypertrophies sooner with resistance training?

A

Type II

20
Q

Do endurance athletes have a larger % of type I or type II?

A

Type I

21
Q

Do strength/power athletes have a larger % of type I or type II?

A

Type II

22
Q

What are the types of type I muscle fibres?

A

Type I

Type IC

23
Q

What are the type of type II muscle fibres, most force last?

A

Type IIC
Type IIA
Type IIAX
Type IIX

24
Q

What are the muscular adaptations within the first six week of resistance training?

A 
Increases Myofibrillar volume
Cytoplasmic density
Sarcoplasmic reticulum
T-tubule density
Sodium-potassium ATPase activity
25
Q

What are the primary hormones involved in muscle growth and remodelling?

A

Testosterone
Growth hormone
Insulin-like growth factors

26
Q

Where and what percent is male testosterone produced?

A

95% from testicles

5% produced by adrenals

27
Q

Where female testosterone produced?

A

Ovaries and adrenal

28
Q

What is the main anabolic hormones in females?

A

Growth hormone

Insulin like growth hormones (IGF)

29
Q

What does serum testosterone mean?

A

Levels of testosterone in the blood

30
Q

How does acute exercise effect serum testosterone?

A

Increases then returns to baseline after an hour

31
Q

What are the acute effects of testosterone on muscle tissue?

A

Stimulate productions of neurotransmitter (increased force)

Facilitates calcium release from sarcolemma (increased force)

32
Q

What are the 1RM, reps and set guide lines for strength endurance training in advanced lifters?

A

60-70% 1RM
10-25 reps
1-3 sets

33
Q

What are the 1RM, reps and set guide lines in hypertrophy training in advanced lifters?

A

75-85% 1RM
6-12 reps
3-5 sets

34
Q

What are the 1RM, reps and set guide lines in power training in advanced lifters?

A

85-95% 1RM
2-10 reps
3-6 sets

35
Q

What are the 1RM, reps and set guide lines in strength training in advanced lifters?

A

85-100% 1RM
2-6 sets
1-5 reps

36
Q

What should the rest intervals be for pure strength, hypertrophy and power and strength endurance?

A

Pure strength 2-5 mins
Hypertrophy and power 1-3 mins
Strength endurance 1 min

Sport training physiology (13 decks)

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