Adaptations to Resistance Training

Question 1

Hypertrophy

Answer 1

Increase in size/amount of contractile elements, CSA and strength
Protein degraded when subject to overload -> stimulates pathways that favor protein synthesis

Question 2

Hyperplasia

Answer 2

Increase in number of myocytes

Accounts for

Question 3

Daily Recommended Protein Intake

Answer 3

Sedentary - 0.8g/kg of BW
PA adult - 1g/kg of BW
Endurance - 1.2-1.4 g/kg of BW
Strength - 1.4-1.8 g/kg of BW
Adolescent athlete - 1-2 g/kg of BW
Adult athlete - 2 g/kg of BW

Question 4

Series Elastic Adaptations to Resistance

Answer 4

Translate stretch into force

Question 5

Parallel Elastic Adaptations to Resistance

Answer 5

Stabilize and protect muscle

Question 6

Stretch-shortening Cycle

Answer 6

Creates potential energy that can enhance forces produced by contractile elements

Question 7

Overload

Answer 7

Muscle tension developed at adequate intensity and duration

Question 8

Specificity

Answer 8

Training stresses muscle/fiber/units that need to perform

Question 9

Reversibility

Answer 9

Use it or lose it

Question 10

Individuality

Answer 10

Strength gains variable

Dependent on each individual

Question 11

Immobilization

Answer 11

Type I atrophy fastest
3-4% loss of strength per day
Loss of muscle mass and contractile protein

Question 12

Aging

Answer 12

Loss of approximately 8% per decade
25-30% loss by age 65
Can be slowed, not prevented

Question 13

Aging Loss due to

Answer 13

Fiber atrophy and loss

Motor unit remodeling