Chapter 5 - Resistance Training Adaptations

Question 1

What are rapid improvements in strength due to?

Answer 1

Neurological adaptations and quality of muscle protein changes to allow for more rapid and forceful contractile capabilities

Question 2

When is hypertrophy first measurable?

Answer 2

8 to 12 weeks after beginning

Question 3

Changes in cells?

Answer 3

Anaerobic enzyme quantity, stored energy substrates, increased myofibrillar protein content, increased noncontractile muscle protein
Central and peripheral nervous sytems to activate motor units
Endocrine, immune, cardiorespiratory

Question 4

What is rate coding?

Answer 4

Control of motor unit firing rate
As a rule, small muscles achieve full recruitment at relatively low percentages of max force output, and after this point depend entirely on firing rate to increase force production
The size of the surface EMG signal gets larger during a set of resistance training exercise

Question 5

What is size principle?

Answer 5

Motor units that innervate slow-twitch motor units innervate fewer fibers than motor units that innervate fast-twitch fibers

Question 6

What are metabolites that accumulate during exercise?

Answer 6

Hydrogen ions, phosphate, ammonia

CP decrease leads to decreased power production

Question 7

Where does 80% of ATP production come from?

Answer 7

Glycolysis

Question 8

What decreases chronically with exercise?

Answer 8

ATP and CP
Lactate
IIx fibers
Cocontraction

Question 9

What decreases acutely with exercise?

Answer 9

CP
Glycogen
ATP (small)

Question 10

Which fibers show more hypertrophy?

Answer 10

Type II

They also show more atrophy following detraining

Question 11

How do type 2 fibers change with training?

Answer 11

From IIx to IIa

Little evidence to suggest resistance training induces shift from slow- to fast-twitch fibers

Question 12

What is hyperplasia?

Answer 12

Increase in number of muscle fibers

Not proven in humans

Question 13

Which movement causes DOMS?

Answer 13

Eccentric

Question 14

How is exercise’s effect on tendons mitigated by sex?

Answer 14

Female distance runners do not exhibit greater cross-sectional area of Achilles or patellar tendons relative to controls
Sex differences in tendon size might be due to endocrine differences between males and females because estrogen and progesterone receptors are present in fibroblasts and ligaments and estrogen has been shown to inhibit collagen synthesis

Question 15

How does training alter tendon mechanical properties?

Answer 15

Stiffness increases following 12 weeks of heavy load but not light

Question 16

Does training result in increased VO2?

Answer 16

No- total metabolic demands are lower than those associated with comparable heart rate values elicited during aerobic endurance

Question 17

What is sarcopenia?

Answer 17

Loss of muscle mass with age

Question 18

Where does muscle loss happen faster?

Answer 18

In fast twitch motor units

As people age, they have not only diminished ability to produce force but also power

Question 19

Why does overtraining happen?

Answer 19

Too rapid increase in volume
High intensity too long
Cure is rest

Question 20

What is detraining?

Answer 20

Returning to pre-training state
Short-term detraining doesn’t change muscle strength or explosive power in experienced resistance-trained athletes
32 weeks off results in decreases in muscle strength in previously resistance-trained women, but still higher than pre-training levels
Isometric strength decays more rapidly than others
Undone by 1-2 sessions per week