Lecture 22

Question 1

Resistance Exercise

Answer 1

Strength training using weights/elastic resistance bands to overload muscles with the intention of increased strength/endurance. Recommended to do 2days/week.

Question 2

Muscle adaptations

Answer 2

Mechanical loading can lead to muscle damage. This causes muscle repair and remodelling = adapting the muscle to handle future stress with similar loads

Question 3

Bone adaptations

Answer 3

Loading can lead to bone adaptation through cellular mechanotransduction. During resistance training, the bone tissue may deform triggering bone mechanosensors (osteocytes). They enable building of bone by inhibiting sclerostin to increase osteoblast formation.

Question 4

Quantifying resistance exercise

Answer 4

monitoring the load is important to ensure that the training achieves desirable outcomes. Measured via volume (no. of repetitions), intensity (rep. max i.e max. amount of weight successfully lifted 1 time). Intensity is related to repetition and inter-set recovery periods.

Question 5

Training period

Answer 5

Once muscles adapt to an exercise, they stop progressing. Progressive overload needed to get max. muscular balance.

Question 6

Muscle adaptation and aging

Answer 6

Aging doesnt affect muscle mass increase from resistance training.

Question 7

Postmenopausal women

Answer 7

resistance exercise increases muscle size and strength. Helps preserve bone mineral density.

Question 8

Androgen-deprived men

Answer 8

Resistance exercise increases muscle size and strength. Cannot preserve bone mineral density only if combined with impact exercise.

Question 9

Resistance exercise and osteoarthritis

Answer 9

Decrease pain in osteoarthritis, decreases stiffness and increases physical function.