Ch.11

Question 1

Substantial strength gains via … changes

Answer 1

Neuromuscular

Question 2

25-100% strength gain after … to … months of resistance training

Answer 2

3-6

Question 3

RT: … … experience greatest absolute gains
versus young women, older men, children

Answer 3

Young men

Question 4

RT: Strength gains similar as a percent of initial
strength due to … …

Answer 4

Incredible muscle plasticity

Question 5

MSG: Strength gains results from (2)

Answer 5

– Altered neural control
– ⬆️ Muscle size

Question 6

Hypertrophy vs Atrophy:
–  Muscle size ➡️ ⬆️muscle strength

Answer 6

– ⬆️Muscle size ➡️ ⬆️muscle strength

Question 7

Hypertrophy vs Atrophy:
– ⬇️Muscle size ➡️  muscle strength

Answer 7

⬇️ in muscle strength

Question 8

TF: Strength gains occur without neural adaptations via plasticity

Answer 8

False
Cannot occur without

Question 9

Neural control: What can strength gain occur without?

Answer 9

Hypertrophy

Question 10

Factors important to strength gains (3)

Answer 10

– Increase motor unit recruitment
– Decrease autogenic inhibition
– Reduced coactivation

Question 11

Motor units generally recruited…

Answer 11

Asynchronously

Question 12

TF: Resistance training ➡️ asynchronous recruitment

Answer 12

False
Synchronous

Question 13

MUR: More motor units fire at the same time

Answer 13

Synchronicity

Question 14

Synchronous recruitment ➡️ strength gains functions (Fc,S,Irf,C)

Answer 14

– Facilitates contraction
– Synchronicity = more motor units fire at the same time
– Improves rate of force development
– ⬆️capability to exert steady forces

Question 15

Autogenic inhibition:
– Inhibit muscle contraction if tendon tension too high
– Prevent damage to bones and tendons

Answer 15

Normal intrinsic inhibitory mechanisms

Question 16

TF: Training can increase inhibitory impulses

Answer 16

False
Decrease

Question 17

Increase in muscle size

Answer 17

Hypertrophy

Question 18

Two types of Hypertrophy

Answer 18

Transient (after exercise)
Chronic (long term)

Question 19

What causes transient Hypertrophy and when does it disappear?

Answer 19

– Due to edema formation from plasma fluid
– Disappears within hours

Question 20

Function of chronic Hypertrophy

Answer 20

– Structural change in muscle
– Fiber hypertrophy

Question 21

Chronic Hypertrophy reflects actual…

Answer 21

Structural change in muscle

Question 22

Chronic Hypertrophy is maximized by

Answer 22

– High-velocity eccentric training
– Disrupts sarcomere Z-lines (protein remodeling)

Question 23

Concentric only training may limit … and …

Answer 23

Muscle hypertrophy
Strength gains results

Question 24

Fiber Hypertrophy may occur as a result of …(4)

Answer 24

• More actin, myosin filaments
• More myofibrils
• More sarcoplasm
• More connective tissue

Question 25

FH: Resistance training triggers … in protein synthesis

Answer 25

Increase

Question 26

FH: During exercise, synthesis … , degradation ..

Answer 26

Decrease Increase

Question 27

FH: After exercise, synthesis … , degradation ..

Answer 27

Increase Decrease

Question 28

FH: … facilitates fiber Hypertrophy

Answer 28

Testosterone

Question 29

FH: Natural anabolic steroid hormone

Answer 29

Testosterone

Question 30

FH: Large doses or anabolic steroids + RT triggers…

Answer 30

Large increase in muscle mass

Question 31

Critical in FIRST 8-10 weeks (short term increase in muscle)

Answer 31

Neural factors

Question 32

Major factor AFTER first 10 weeks (long term increase in muscle)

Answer 32

Hypertrophy

Question 33

Substantial increase in 1RM

Answer 33

Neural factors

Question 34

Short term increase in muscle strength is due to

Answer 34

Increase in voluntary neural activation

Question 35

Triggers major change in muscle structure and function

Answer 35

Reduction and cessation of

Question 36

Where is Atrophy and Inactivity seen in? (2)

Answer 36

Limb immobilization Detraining studies

Question 37

Lack of muscle use =

Answer 37

Reduced protein synthesis

Question 38

TF: Immobilization is reversible

Answer 38

True

Question 39

Strength loss can be regained from Detraining around

Answer 39

6 weeks

Question 40

Once training goal is met, __ resistance program prevents Detraining and maintains __

Answer 40

Maintenance Intensity

Question 41

Type I becomes more anaerobic with

Answer 41

Anaerobic training

Question 42

Type II becomes more oxidative with

Answer 42

Aerobic training

Question 43

Common transition of muscle fibers in resistance training

Answer 43

Type IIx-IIa

Question 44

TF: Resistance training can help elderly increase bone density and loss of muscle mass

Answer 44

True

Question 45

For Older adults, increases in strength are dependent primarily on?

Answer 45

Neural adaptations