Adaptations to RT and Periodization

Question 1

What is health-related fitness?

Answer 1

• components of fitness that relate to health status.
• ability to carry out daily tasks without undue fatigue and ability to enjoy leisure-time
• initial focus may be on PA as habit.

Question 2

What is performance-related fitness?

Answer 2

physical training for specific tasks; sport or physically demanding job. Includes agility, speed, power and motor skill performance.

Question 3

What is muscular strength?

Answer 3

Ability of a muscle or a group of muscles to exert maximal force

Question 4

Why is muscular strength important?

Answer 4

Pushing heavy doors, lifting heavy items. In sport specific settings it equals enhanced skills.

Question 5

What are the 5 components of health related fitness?

Answer 5

Body composition, muscular endurance, flexibility, muscular strength, and cardiorespiratory fitness.

Question 6

What are some performance related skills?

Answer 6

Agility, power, speed, balance, reaction time, coordination, and proprioception.

Question 7

What is muscle hypertrophy?

Answer 7

an increase in the cross-sectional area of muscle fiber leading to larger muscular size

Question 8

What factors contribute to hypertrophy?

Answer 8

intensity of training; muscle fiber types; eccentric focused exercises; playing with volume/reps and cumulative fatigue; shorter rest times 60-90sec; recovery time.

Question 9

Why is muscular strength/hypertrophy important in health?

Answer 9

improves metabolism; ability to lift heavy items/move heavy doors.

Question 10

Why is muscle strength/hypertrophy important in performance?

Answer 10

Improves sport specific skills; good for aesthetics; important to sport roles.

Question 11

What is muscular endurance?

Answer 11

The ability to sustain performance and resist fatigue; ability of muscle group to sustain repeated contractions against resistance for periods of time.

Question 12

Why is muscular endurance important for health?

Answer 12

gives energy to do daily tasks and then more; helps with proper posture.

Question 13

How is muscular endurance helpful in sport performance?

Answer 13

it is required in almost everything; strength/power/agility/ etc.

Question 14

What are neural adaptations in RT?

Answer 14

increased sync of motor units; increased engagement of muscle; decreased GTO activity; decreased co-activation of antagonist muscles.

Question 15

When do neural adaptations occur in RT?

Answer 15

1-2 weeks up to until 6-8 weeks.

Question 16

What are the two increases in neural adaptations?

Answer 16

increased sync of motor units; enables matching of strength to stimulus
increased firing frequency; increasing force/tension.

Question 17

What are the two decreased neural adaptions?

Answer 17

decrease GTO activity; allows for higher weight/tension on muscle before GTO’s are activated.
decrease co activation of antagonist muscle; less resistance from antagonist during exercise.

Question 18

What are Golgi tendon organs (GTO)?

Answer 18

proprioceptive receptors located within tendons found on each end of a muscle; responds to increased tension/contraction of exerted on tendon and inhibits further muscle contraction.

Question 19

What are structural adaptations from ST?

Answer 19

increased cross-sectional area; increased tendon ligament stiffness leading to Connective tissue thickness/tightness which strengthens integrity of joints. bone mineral density;
increase in muscle capillary density= better blood flow

Question 20

How does ST effect BMD?

Answer 20

increase in younger pop. until 30’s; reduces normal decline with aging.

Question 21

What hormonal responses occur with ST?

Answer 21

immediate increase in epinephrine and norepinephrine; increased catabolic and anabolic hormones

Question 22

What catabolic hormones are released during ST?

Answer 22

Adrenaline/epinephrine; cortisol; glucagon

Question 23

What anabolic hormones are released during ST?

Answer 23

testosterone; growth hormone (GH); insulin- released within 15-30 mins of RT.

Question 24

In what exertion level do you see the greatest increase in hormones?

Answer 24

moderate to high intensity with shorter rest intervals

Question 25

Do you see greater hormone responses with compound exercises or muscle specific exercises?

Answer 25

Compounds; stressing large muscle mass stimulates more hormonal adaptations.

Question 26

What are differences in RT adaptations with age and sex?

Answer 26

males have higher testosterone/faster nervous control of muscles;
males are generally stronger due to physical size/ greater % of muscle
comparable between sexes when assessing relative muscle strength
strength development and decline with age are similar for both sexes