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EXS 102: Exercise Physiology II > Lesson 3: Resistance Training > Flashcards

Lesson 3: Resistance Training Flashcards

1
Q

Acute training

A

1 exercise/session

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2
Q

Chronic training

A

Following an exercise program

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3
Q

Types of adaptations in exercise:

A

Structural
Functional

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4
Q

7 factors that modify the expression of human strength:

A

Genetics
Physical activity
Muscle mass
Nervous system activation
Environmental factors
Endocrine influences
Nutritional status

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5
Q

_______ factors provide the main framework for any other of the altering factors in human strength.

A

Genetic

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6
Q

True or false: Adaptive alterations in nervous system function that elevate motor neuron output largely account for the rapid/large increases in strength observed early in strength training without an increase in muscle size

A

True (think muscle memory)

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7
Q

Six Important Neural Adaptations to Resistance Training that Increase Muscular Strength:

A

1) Greater efficiency in neural recruitment patterns(e.g. size principle)
2) Increased motor neuron excitability
3) Increased CNS activation
4) Improved motor unit synchronization and increased firing rates
5) Lowering of neural inhibition reflexes
6) Inhibition of GTOs (e.g. as you can generate greater force)

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8
Q

Psychological factors that increase strength:

A

1) after a loud noise
2) while screaming loudly
3) under the influence of alcohol and amphetamines
4) under hypnosis

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9
Q

What is the first adaptation to occur following resistance training?

A

Neural

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10
Q

Muscular hypertrophy

A

Increase in muscle size due to an increase in cell (fiber) size

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11
Q

Muscular hypertrophy increases the size of the muscle by _________

A

muscle cross sectional area (CSA)

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12
Q

Increase in muscle size becomes detectable within _ weeks of training

A

3

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13
Q

Two fundamental factors occur during muscular hypertrophy:

A

1) Increased protein synthesis
2) Increases in the number of satellite cells

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14
Q

________ will stimulate protein synthesis in excess of protein breakdown (in the presence of proper nutrition/amino acids)

A

Mechanical stress on the muscular system

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15
Q

In muscular hypertrophy, protein growth is lesser/greater than protein breakdown.

A

greater

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16
Q

Muscle hypertrophy occurs from __________ followed by overcompensation of ______ ____, especially from concentric/eccentric actions

A

repeated injury/breakdown; protein synthesis; eccentric

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17
Q

What happens to the myofibrils during muscle hypertrophy?

A

They thicken and increase in number

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18
Q

True or false: during muscular hypertrophy, the muscle fibers increase in number

A

FALSE: the myofibrils increase in number, not the muscle fibers

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19
Q

4 things that happen during muscular hypertrophy:

A

Myofibrils thicken
Myofibrils increase in number
Additional sarcomeres form
Increases in intramuscular ATP, PCr, and glycogen

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20
Q

Three things that DO NOT increase during muscular hypertrophy

A

1) vascular capillarization
2) total volume of mitochondria
3) Mitochondrial enzyme increase

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21
Q

What type of training does resistance training hinder?

A

Aerobic

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22
Q

Principle of Specificity

A

You train for the muscle fibers you want to use

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23
Q

the adaptability of an organism to changes in its environment

A

plasticity

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24
Q

Which muscle fiber type exhibits some plasticity and how?

A

Oxygen capacity of Type IIa

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25
Q

Type __ fibers will specifically increase in size with resistance training

A

II

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26
Q

Resistance training improves the concentration of _________

A

GLUT-4 protein

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27
Q

What does a higher concentration of GLUT-4 protein do?

A

Help to better transport glucose and use for glycolytic energy system

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28
Q

Why is it good for diabetics to do resistance training?

A

_

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29
Q

Hyperplasia

A

increase in muscle size due to an increase in cell number

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30
Q

Does hyperplasia happen in humans?

A

Uh, we don’t know.

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31
Q

Even if hyperplasia does exist in humans in relation to strength training, enlargement of existing muscle fibers (hypertrophy) remains the most prominent means of muscular strength improvement

A

Got it.

32
Q

True or false: Muscles and tendons are highly adaptable regardless (independent) of age and gender

A

True

33
Q

Resistance training can significantly improve older adults in their Activities of Daily Living (ADLs) by ___________________-

A

reducing the effect of muscle mass reduction with age

34
Q

Which populations have much less muscle mass?

A

Women; older adults

35
Q

Men and women respond similarly to resistance training from a _____ __ standpoint

A

relative percentage

36
Q

Men can have a greater absolute increase due to their ____ _____ _____ ____

A

greater baseline muscle mass

37
Q

A negative/positive relationship exists between muscular strength and bone mineral density (BMD)

A

positive

38
Q

Men and women who participate in _______ activities have a greater BMD than those in _____ activities

A

strength/power; endurance

39
Q

Why is it important for those at risk for osteoporosis to strength train?

A

Because as muscular strength goes up, bone mineral density goes up

40
Q

True or false: A reduction in training (~ 2 days/week) may be able to maintain results.

A

True

41
Q

True or false: Overall detraining will lead to reductions in strength and hypertrophy.

A

True

42
Q

12 wk strength training in elderly women increased strength by 33% and muscle volume by 26% from baseline. After 12 wks of detraining volume returned to baseline and strength remained 12% greater than pre-training. Why?

A

Neural changes still remain. : )

43
Q

Does strength training improve VO2max?

A

No

44
Q

Strength training produces considerable _______ on ______ _____ trained

A

localized stress; specific muscles

45
Q

Example of strength training

A

Relatively short activation/exercise period with rest, etc

46
Q

Does Resistance Training Plus Aerobic Training Limit Strength Improvement?

A

May limit a muscle’s growth and metabolic responsiveness to resistance training
May limit subsequent performance in strength activities in the same exercise session (if aerobic is completed first)
May inhibit muscular protein synthesis signaling

47
Q

residual soreness which typically occurs ~ 24-72 hours after strenuous training and can last up to 3-4 days

A

DOMS / Delayed-onset muscle soreness

48
Q

7 proposed mechanisms that lead to DOMS:

A

1) Small tears of muscle tissue or damage to its contractile components
2) Pressure from fluid retention in surrounding tissues
3) Muscle spasms
4) Overstretching and tearing of the muscle’s epimysium
5) Acute inflammation
6) Alteration in the cell’s calcium regulation mechanism
7) A combination of the above factors

49
Q

Why is there a reduce in soreness after repetitive training?

A

Increase in sarcomeres

50
Q

Concentric/Eccentric actions have been shown to provide the greatest post-exercise discomfort

A

Eccentric

51
Q

Adaptive alterations in _______ function account for the rapid increases in strength observed in strength training without an increase in muscle size

A

Nervous system

52
Q

Muscle spindles and the stretch reflex initiate a greater/lesser force production

A

greater

53
Q

GTOs and the tension reflex have an excitatory/inhibitory interneuron to protect the body from structural damage

A

inhibitory

54
Q

Muscle fiber type is relatively fixed in terms of _______ characteristics, but exercise training can have a significant effect on the ______ characteristics of muscle fibers

A

twitch; metabolic

55
Q

Research has shown that a ______ relationship exists between muscular strength and bone mineral density

A

positive

56
Q

True or false: Muscle hypertrophy occurs from repeated injury/breakdown of muscle fibers followed by overcompensation of protein synthesis

A

True

57
Q

Strength

A

The maximum amount of force that can be generated by a muscle or muscle group.

58
Q

Local Muscular Endurance

A

the ability of a muscle or muscle group to execute repeated contractions over a period of time (think 1-2min max) sufficient to cause muscular fatigue, or ability to maintain a contraction over time

59
Q

the rate at which force can be produced (force x velocity)

A

Power

60
Q

True or false: Local muscular endurance is the same as aerobic endurance

A

False

61
Q

Maximal gains in strength can be observed of a training capacity of ___% of your maximal effort, or _-__ repetitions

A

60; 8-12

62
Q

To see a significant change, you would need to train consistently for at least - weeks

A

8-12

63
Q

To train for _____, lighter loads may be coupled with higher repetitions

A

endurace

64
Q

2 ways to train for endurance

A

Lighter loads with high repetitions

Moderate to heavy loading could be coupled with short rest periods via circuit training, resistance-based interval training, or high intensity functional training

65
Q

If you’re trying to maximize hypertrophy, you should perform ________________.

A

resistance training to volitional failure

66
Q

Does load matter when trying to maximize hypertrophy?

A

No, only GOING UNTIL FAILURE

67
Q

Describe power training

A

one to three sets per exercise using light-to-moderate loading for 3-6-RM (30%–60% of 1-RM for upper body exercises, 0%–60% of 1-RM for lower body exercises), moving the resistance with maximal velocity.

68
Q

1-RM

A

The maximum amount of weight lifted one time using proper form during a standard weight lifting movement

69
Q

Most common way to measure muscular strength

A

1-RM

70
Q

An instrument used to measure force by using compression of a steel spring and a dial to determine the external force exerted onto the spring

A

Dynamometer

71
Q

Dynamometry is often used in _____ ______ form

A

hand grip

72
Q

Dynamometry is often used to measure __________

A

muscular strength via force generation

73
Q

Dynamometry is helpful in identifying ______

A

atrophy

74
Q

What is the push-up test? What does it measure?

A

Maximum amount of repetitions until form breaks down to measure muscular endurance

75
Q

What does the tendo unit measure?

A

Force, velocity, and so…Power

EXS 102: Exercise Physiology II (12 decks)

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