strength training Flashcards
(14 cards)
hypertrophy
the growth of muscle fibres
what stimulates protein synthesis
heavy training
what changes does hypertrophy cause (4)
-increase in number and size of myofilaments
-increase in capillary density
-increased amount & strength of connective tissue & ligaments
what is hyperplasia
creation of new muscle cells
atrophy
deterioration of muscle cells
what does atrophy depend on (3)
-amount of time
-length of training period
-maintenance program
how to train muscular strength and what does it stimulate
-high weight
-few reps
-full rest between sets
-stimulates fast twitch fibres
how to train muscular endurance and what does it stimulate
-low intensity
-high reps
-stimulates slow twitch fibres
what are ways to increase difficulty of a workout
Increase:
-resistance
-reps
-sets
Decrease:
-recovery time
what does FITT stand for
frequency, intensity, time, type
what does testosterone do in strength development
-increase muscle protein synthesis
-stimulates the release of HGH
why do females experience less hypertrophy
they have 10-15x less testosterone
what is human growth hormones affect of muscles
increase:
-protein synthesis
-amino acid transport across cell membrane
-availability of amino acid and glucose
-growth of cartilage
what increases release of human growth hormone
-sleep
-testosterone
