Flashcards in Lecture Five Deck (49)
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1
what is resistance training
a method of conditioning designed to increase one's ability to exert force
2
why is muscular fitness important
need strength for ADL
maintenance of independence throughout life span
reduce risk of osteoporosis
reduce risk of diabetes
maintain or increase lean body mass and metabolic rate
3
what is atrophy
a reduction in muscle fiber size
4
what is hypertrophy
an enlargement in muscle size
5
what is the stimulus from exercise training
change in physiology which is damage muscle
build new muscle
6
what is the physiological effects of resistance training
increased muscle mass and size of muscle fiber
increased recruitment and coordination of motor unit firing
increased strength of tendons, ligaments, and bones
improvements in blood cholesterol levels and insulin sensitivity
7
how many workouts needed to see increase in CSA
16
8
how many weeks to see noticeable change in CSA
8 weeks
9
what are the two time categories for increase in CSA
0 to 8 weeks
8+ weeks
10
from 0 to 8 weeks what are the changes
mostly gains in neurological
11
why have neural adaptations for exercise
muscle memory
better able to recruit muscles to generate a given amount of force
12
is neural adaptation specific to exercise type
yes
13
what is the time course for neural adaptations for exercise
occur quickly
occur prior to any change in the muscle itself
14
what are the neural adaptations changes
increase motor unit recruitment
increase motor unit firing freq
more synchronous motor unit recruitment
increased neuromuscular junction area
increase reflex activation
decreased golgi activation and agonist inhibition
decreased antagonist muscle activation
preferential recruitment of type 2 fibers when high forces needed quickly
15
what is similar in strength for men, women, old and young
strength gain percentage
16
strength gains are often related to levels of what
initial strength and genetic potential
17
what happens to bones and connective tissue when training
bone mineral density increases
tendons, ligaments and other connective tissue will increase
18
how do bones and connective tissue change due to exercise
collagen levels increase
need to increase to support muscle growth
19
what does FITT stand for
frequency
intensity
time
type
20
what does PROS stand for
progression
reversibility
overload
specificity
21
what does progression do with PROS
demands on body must continually increase over time in order for adaptations
22
what happens to progression as you become highly trained
slows
23
what does reversibility do with PROS
fitness improvements/ gains are lost when demands on body are lowered
can lose 50% of fitness improvements in 2 months
24
what is another name for reversibility
detraining
25
strength tends to decline faster than what
loss of muscle mass
26
what does overload do with PROS
body must exercise at a level beyond that at which its normally stressed
27
how do you manipulate an exercise program
(keep order)
increase number of reps
increase number of sets
increase freq of training sessions
decrease rest interval between sets and exercises
increase load
28
what does specificity do with PROS
body adapts to specific type and amount of stress placed on it
29
what adaptations in fitness are specific to type of training performed
muscle group used
velocity of movement and ROM needed
energy system used
total volume of training
30
