Week 7: Resistance training Flashcards
What does the muscle spindle do when a muscle is stretched?
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
Where are golgi tendon organs located?
Near the myotendinous junction
In order to get to the high threshold motor units must first recruit the ______?
Lower-threshold motor units
What happens during a concentric contraction?
Muscle shortens
What happens during an eccentric contraction?
Muscle lengthens
What happens during an isometric contraction?
No change in length
What happens to the force production of muscles when velocity increases, why?
It decreases
There is less time for cross-bridge formation
How does increasing velocity effect power?
Increases power rapidly until peak velocity region then power decreases rapidly (inverted U shape)
During the first 8 week how are most of the strength gains acquired?
Through neural adaptations
After the first 8 week how are most of the strength gains acquired?
Through hypertrophy adaptations
How do the neural adaptations improve strength?
Increases neural drive against agonist muscles
Reduces golgi tendon organ activity
Increased area of neuromuscular junction
How do the neural adaptations improve strength?
Increases muscle size
Fibre type transistions
Enhancing its biochemical and ultra-structural components
What is hypertrophy?
Muscular enlargement from increase in the cross-sectional area of existing fibres
What is hyperplasia?
Increase in the number of muscle fibres via longitudinal fibre splitting
What is transient hypertrophy?
Pumping up of muscles during a single exercise bout
What is chronic hypertrophy?
Increase of muscle size after long-term resistance training
How does resistance training effect the area of type I and type II muscle fibres?
Increases both
What muscle fibre type has the greater size?
Type II
What muscle fibre type hypertrophies sooner with resistance training?
Type II
Do endurance athletes have a larger % of type I or type II?
Type I
Do strength/power athletes have a larger % of type I or type II?
Type II
What are the types of type I muscle fibres?
Type I
Type IC
What are the type of type II muscle fibres, most force last?
Type IIC
Type IIA
Type IIAX
Type IIX
What are the muscular adaptations within the first six week of resistance training?
Increases Myofibrillar volume Cytoplasmic density Sarcoplasmic reticulum T-tubule density Sodium-potassium ATPase activity
What are the primary hormones involved in muscle growth and remodelling?
Testosterone
Growth hormone
Insulin-like growth factors
Where and what percent is male testosterone produced?
95% from testicles
5% produced by adrenals
Where female testosterone produced?
Ovaries and adrenal
What is the main anabolic hormones in females?
Growth hormone
Insulin like growth hormones (IGF)
What does serum testosterone mean?
Levels of testosterone in the blood
How does acute exercise effect serum testosterone?
Increases then returns to baseline after an hour
What are the acute effects of testosterone on muscle tissue?
Stimulate productions of neurotransmitter (increased force)
Facilitates calcium release from sarcolemma (increased force)
What are the 1RM, reps and set guide lines for strength endurance training in advanced lifters?
60-70% 1RM
10-25 reps
1-3 sets
What are the 1RM, reps and set guide lines in hypertrophy training in advanced lifters?
75-85% 1RM
6-12 reps
3-5 sets
What are the 1RM, reps and set guide lines in power training in advanced lifters?
85-95% 1RM
2-10 reps
3-6 sets
What are the 1RM, reps and set guide lines in strength training in advanced lifters?
85-100% 1RM
2-6 sets
1-5 reps
What should the rest intervals be for pure strength, hypertrophy and power and strength endurance?
Pure strength 2-5 mins
Hypertrophy and power 1-3 mins
Strength endurance 1 min
