resistance training

Question 1

a band

Answer 1

dark band containing the entire length of the thick (myosin) filaments) and any overlapping thin (actin) filaments

Question 2

I band

Answer 2

the light band containing only thin (actin) filaments and bisected by the Z disc

Question 3

h zone

Answer 3

the lighter region in the center of the a band where only thick (myosin) filaments are present)

Question 4

m line

Answer 4

dark line in center of h zone, where proteins connect the midpoints of thick filaments

Question 5

z disc

Answer 5

dark line that bisects the I band and defines the boundaries of a sarcomere, anchoring the thin filaments

Question 6

main factors that affect muscular system/mass

Answer 6

genetics
nervous system activation
environmental factors
endocrine influences
nutritional status
physical activity

Question 7

what affects muscle protein synthesis and muscle protein breakdown?

Answer 7

muscle protein synthesis:
mechanical forces, transcription and translation, adequate dietary protein and energy

muscle protein breakdown:
fasting/nutrient deposition, endurance exercise, cortisol, age, hormonal imbalance

Question 8

primary regulator of muscle protein synthesis?

Answer 8

mTORC

Question 9

does everyone have the same response to the same interventions?

Answer 9

no, depends on stage and fitness level

Question 10

genotype vs phenotype

Answer 10

phenotype- observable characteristics (lean muscle mass)

genotype- set of genes that we carry (potential)

Question 11

types of muscular contraction

Answer 11

concentric- muscle shortening
eccentric- muscle lengthening
isometric- no change in length

Question 12

which contraction produces the most strength?

Answer 12

eccentric

Question 13

crossbridge cycle

Answer 13

series of events that repeats and allows muscle contraction to occur

when myosin heads bind to actin they use chemical energy to generate a pulling force against actin filaments, then detach to prepare to bind again

bind, applying force, unbinding

Question 14

muscular strength vs muscular power vs muscular endurance

Answer 14

strength- ability of muscular skeletal system to exert force upon an external object

power- ability of muscular skeletal system to generate force in a time dependent fashion

endurance- ability of muscular skeletal system to repeatedly enter force upon an external object without experiencing fatigue

Question 15

specificity

Answer 15

training adaptations for an individual will occur specifically to the muscle groups trained, the intensity of exercise, the metabolic demands of the exercise, and/or the specific movements and activities

Question 16

overload

Answer 16

in order for an individual to achieve a certain training adaption, the body must be stressed by working against a stimulus or load that is greater than that to which it is accustomed

Question 17

typical timeline for neural adaptions vs muscular adaptions to strength training

Answer 17

strength gains attributed to neural factors within first 2-4 weeks

strength gains attributed to muscular hypertrophy within 5-8 weeks

Question 18

motor unit

Answer 18

nerve and muscle it recruits

Question 19

size principle

Answer 19

as more force is needed, motor units are recruited in a precise order according to the magnitude of their force output; from smallest to largest

Question 20

which activities would recruit each type of muscle fiber, motor unit types, force production by each

Answer 20

type 1 (slow twitch) recruited for endurance activities; low force

type 2 (fast twitch) recruited for strength, agility, and explosive movements; high force

Question 21

general percentage of max recommendations for muscular strength/endurance/power

Answer 21

strength:
60-80% 1RM
8-12 reps
2-4 sets (3-5 mins between sets)
2-3x per week (48 hour rest between same muscle group sessions

endurance
up to 50% 1RM (speed focused)
15-20 reps
max 2 sets
2-3x per week