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S&C > Quiz 1: Jan 17 Content > Flashcards

Quiz 1: Jan 17 Content Flashcards

1
Q

Previous claim: Resistance exercise increases muscle mass but _________ exercise does not

A

endurance

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2
Q

Previous claim: High external loads increase muscle mass but ______ do not

A

low loads

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3
Q

Previous claim: Acute changes in hormones following resistance exercise are _______ for increasing _________

A

important; muscle mass

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4
Q

Current claim: Endurance exercise can

A

coexist with strength training

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5
Q

Current claim: Slow walking combined with _____ can increase muscle mass

A

BFR

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6
Q

Current claim: Low loads increase muscle mass similar to

A

high loads

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7
Q

Current claim: Acute changes in hormones following resistance exercise _____ appear to change muscle mass

A

do not

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8
Q

What % of 1 RM grows muscle

A

30 & 80

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9
Q

80% 1 RM for how many reps results in an increase in strength adaptation

A

1 and 3

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10
Q

Can you activate muscle through fatigue?

A

Yes

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11
Q

Testosterone begins to decrease after ______ in the high hormone group

A

15 minutes

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12
Q

Which is better for growing muscle, high or low hormones?

A

Both have the same effect on muscle growth

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13
Q

Hormones on steroids are

A

constantly and extremely elevated

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14
Q

Primary mechanism of hypertrophy

A

Nerual

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15
Q

Local mechanism of hypertrophy

A

calcium kinetics (specifically in heart for skeletal muscle)

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16
Q

Hypertrophy in trained individuals can

A

reach peak growth but achieve more strength with continued training

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17
Q

Periodization is known as the

A

‘gold standard’ of resistance exercise

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18
Q

Authors/Scientists who study periodization often are actually testing

A

programming

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19
Q

Periodization definition

A

an exercise system, if design correctly, that helps to prevent overtraining while optimizing peak performance through progressive cycles

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20
Q

Periodization promotes

A

long-term training and performance improvements

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21
Q

Periodization helps to avoid

A

performance plateaus or decrements

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22
Q

Periodization is a balance of

A

stressors to ensure recovery and facilitate strength

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23
Q

During periodization, as intensity increases, reps _____

A

decrease

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24
Q

Undulating Perioidzation

A

where volume and intensity go up and down weekly or daily within the training period

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25
Q

Claim from literature on periodization: consistency in the scientific literature that a periodized resistance training program is superior to ___________ in regard to strength development

A

a non-periodized training program

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26
Q

Claim from literature on periodization: established that some degree of periodization is

A

necessary to optimize training adaptations

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27
Q

Claim from literature on periodization: The most popular and established forms of periodization are

A

linear and undulating

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28
Q

Claim from literature on periodization: shown superior results for muscle performance in the _____________________ population(s) compared with non-periodized training

A

general and athletic

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29
Q

Periodization > Progressive Overload: Periodization Protocol

A

Weeks 1-3: 5x10
Week4: 5x5
Week 5: 3x3
Week 6: 3x2

30
Q

Periodization > Progressive Overload: Non-periodized Protocol

A

Weeks 1-6: 3x6

31
Q

Periodization > Progressive Overload (Specificity of Load): Periodization Protocol

A

4-week block: 5x10
4-week block: 3x5 (1x10)
3-week block: 3x2 (1x10)

32
Q

Periodization > Progressive Overload (Specificity of Load): Non-periodized Protocol

A

Weeks 1-11: 3x6

33
Q

Periodization Claims: Preiodization > Progressive Overload

A

Changes in Muscle Mass, Changes in Muscle Strength, Prevent Overtraining

34
Q

Study Design: the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men

A

Normal men weighing 90 to 115 percent of their ideal body weight; no anabolic agents or recreational drugs; no psychiatric or behavioral disorders; 4 groups; 4-week control, 10-week treatment, 16-week recovery

35
Q

Four groups: the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men

A
  1. Placebo no exercise
  2. Testosterone no exercise
  3. Placebo and exercise
  4. Testosterone and exercise
36
Q

How many men finished in the groups for the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men study

A
  1. Placebo no exercise (10)
  2. Testosterone no exercise (10)
  3. Placebo and exercise (9)
  4. Testosterone and exercise (11)
37
Q

Eval/Outcome Measures: the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men

A

FFM, Muscle Size, Muscle Strength, Total & Free Testosterone, Luteinizing Hormone, Follicle Stimulating Hormone, Sex Hormone-Binding Globulin

38
Q

Results: the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men

A

No exercise groups similar during baseline, by 10 weeks testosterone group had effectiveness

Exercise groups had high increases in testosterone without supplementation, by 10 weeks testosterone supplementation group had effectiveness

Testosterone increased body weight

Exercise increased FFM

Exercise + Testosterone significant in all CSA and weight lifted; most robust

39
Q

Growth hormone is secreted by the

A

anterior pituitary gland

40
Q

Growth hormone lowers

A

glucose utilization and glycogen synthesis

41
Q

Growth hormone increases

A

amino acid transport across cells, fatty acid breakdown, collagen growth, and cartilage growth

42
Q

Amino acid transport across the cell increases

A

MPS

43
Q

Collagen growth increases

A

protein synthesis

44
Q

Growth hormone enhances

A

immune cell function

45
Q

Protocol: Hormonal and growth factor responses to heavy resistance exercise protocols

A

Series 1: 5x5, 5x4, 5x3
Series 2: 10x3

46
Q

Results: Hormonal and growth factor responses to heavy resistance exercise protocols

A

10 RM group had more growth due to being in the hypertrophy range

Growth hormone in 10 RM group was high showing growth hormone has anabolic properties

47
Q

Press Article Ideas on Ways to Boost Testosterone

A

Train with big, complex movements

Train with volume

Train with high intensity

48
Q

Protocol Hypertrophy: Muscular adaptations to combinations of high and low intensity resistance exercises

A

Short rest, drop sets

10-15 RM

49
Q

Protocol Strength: Muscular adaptations to combinations of high and low intensity resistance exercises

A

90%

3-5 RM

50
Q

Protocol Combo: Muscular adaptations to combinations of high and low intensity resistance exercises

A

4 set strength, drop set @ end and rep it out

3-5 RM

25-35 additional reps for drop set

51
Q

Results: Muscular adaptations to combinations of high and low intensity resistance exercises

A

Hypertrophy group had the highest growth hormone concentration

Point of diminishing returns during strength phase

MVC testing good for strength due to specificity

52
Q

If the acute hormone hypothesis is true, which group in the ** Muscular adaptations to combinations of high and low intensity resistance exercises ** study would have more of an increases in muscle hypertrophy?

A

combo group more than strength group; hypertrophy should be minimal in strength group due to low amounts of circulating hormones

53
Q

Protocol: Resistance exercise-induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signaling in young men

A

Unilateral Preacher Curl - 95% 10 RM

Contralateral limb - 95% 10 RM followed by leg press (5x10 @ ~90%) and leg extension/curl superset (3x12)

54
Q

Results: Resistance exercise-induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signaling in young men

A

Large increase in growth hormone, testosterone, cortisol, etc.

No difference in MPS which suggests hormones may not play a large role in hypertrophy

55
Q

Protocol: Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors

A

Within-person design

Each arm, seperate days, under two hormonal environments for 15-weeks

Low hormone group performed 1 arm

High hormone group performed contralateral arm curl followed by a bout of leg exercise to elicit increases in circulating hormones

56
Q

Results: Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors

A

T1, T2, and EF CSA increase with no difference in conditions

Convinced hormones were not important for strength

57
Q

Protool: Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training

A

56 young men

12-week study

Correlations between exercise induced increase in systemic hormones and changes in LBM

58
Q

Results: Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training

A

Growth hormone no significant relationship with LBM

Free testosterone no greater changes in LBM

IGF1 has no relationship with LBM

Cortisol only correlation to LBM (8%)

59
Q

Growth hormone effects

A

Liver and other cells that secrete IGF1

Many other organs and tissues for protein synthesis, CHO and lipid metabolism

60
Q

Protocol: Work-induced growth of skeletal muscle in normal and hypophysectomized rats

A

Ablate muscle to overload other side

Control group with fake surgery

61
Q

Results: Work-induced growth of skeletal muscle in normal and hypophysectomized rats

A

Growth evident within 24 hours

Growth reached maximal extent by 5 days

Support conclusion that pituitary growth hormone is not essential for skeletal muscle hypertrophy

Two types of muscle growth distinguished: GH-dependent, work-induced

62
Q

Protocol: Exercise-induced hormone elevations are related to muscle growth

A

2-week prep training

Pre-training assessment of muscle thickness and CSA

Random assignment to 2 training groups: high-intensity, low volume & mod-int, high volume

Complete at least 28 resistance training sessions (~90%) of an 8-week resistance training program (4 sessions/week)

63
Q

Discussion: Exercise-induced hormone elevations are related to muscle growth

A

Endocrine response to resistance exercise, specifically testosterone, is related to muscle hypertrophy across 8-weeks of training

Strong correlation between testosterone response to resistance exercise and muscle hypertrophy

During rest, exogenously elevated concentration in circulating testosterone demonstrated enhanced protein synthesis, inhibited protein breakdown within skeletal muscle, and suppressed catabolic effects of elevated cortisol concentrations

64
Q

Inhomogeneous

A

muscle areas grow differently

65
Q

Main point: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training

A

speed at different angles in ROM affects how the muscle grows

66
Q

Testing: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training

A

matched duration protocols to show distinct regional hypertrophy

67
Q

Methods: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training

A

Intra-inter experimental design

Control & 3 experimental groups - 5c1e, 3c3e, 1c5e

10-weeks

44 untrained women, no exercise last 6 months

Balanced, allocated groups

68
Q

Protocol: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training

A

CSA by MRI at proximal, middle, and distal areas

Knee extensor machine 1 RM testing

3-5 sets of 6 reps with 50% of 1 RM test; 3 sets weeks 1-2, 4 sets weeks 3-4, 5 sets weeks 5-10

69
Q

Results: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training

A

Quads showed significant main effect for group and muscle region

Quads CSA @ 70% had greater increase

@ 50%, 5c1e and 1c5e had higher increases in CSA

70
Q

Discussion: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training

A

Hypothesis partially confirmed

Short concentric and eccentric muscle actions showed a higher relative increase in CSA (5c1e, 1c5e)

Ability to change muscle shape overall is important for bodybuilders but is it necessary for athletes/regular trained individuals

S&C (11 decks)

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