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Exercise Physiology Final Exam > Unit 10: Adaptations to Resistance Exercise > Flashcards

Unit 10: Adaptations to Resistance Exercise Flashcards

1
Q

What is “absolute Muscle Strength”

A
  • is the maximal/absolute force that a muscle or muscle group can generate with one single effortor bout
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2
Q

What disc snapping may lead to fiber splitting?

A
  • Z disc
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3
Q

What is an individuals max weight they can lift with one single effort?

A
  • 1-repetition maximum or IRM
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4
Q

What are the two ways 1RM can be determined?

A
  1. a person selects a weight they know they can lift at least once
  • after the warm up, they try to do several repetitions
  • if they can do more than one, more weight is added and then try to do more reps and continues until the person can not lift the weight more than one time
  • the last weight that can be lifted is the persons 1RM for that specific exercise
  1. cable tensiometer
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5
Q

What is muscular “power”?

A
  • the rate or how fast strength is produced when performing work, which is the product of force and velocity
  • produce force/strength at the highest speed
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6
Q

What is “maximal muscular power”?

A
  • is still power but the explosive part of strength which is the product of strength and speed of movement
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7
Q

What is “strength-endurance”?

A
  • capacity to produce force during repeated muscle contractions (or sustain a single contraction) over time.
  • Number of repetitions at given % 1RM
  • Influenced by gains in muscle strength, local metabolic efficiency and cardiovascular function
  • Ex: wrestler
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8
Q

What is “hypertrophy” and where?

A
  • increase in muscle SIZE due
    to an increase in the size of the individual muscle fibers
  • increased contents in myofilaments and myofibrils resulting in an increase of sarcomeres and length of existing ones
    (the first increase in strength then increase in muscle size)
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9
Q

True or False: Muscle size (hypertrophy) is the first changes in strength.

A
  • False, the neural factors are
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10
Q

Hypertrophy in muscles reflect what changes?

A
  • structural changes in the muscle and an increase in muscle proteins
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11
Q

What is “force”?

A
  • the ability to produce strength
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12
Q

Hypertrophy is due to what?

A
  • increased myofibrillar content
  • first increase in strength then increase in muscle size
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13
Q

Just a Knowledge Card :)

A
  • strength gains may result from changes in the connections between motor neurons located in the spinal cord, allowing motor units to act more synchronously,
    facilitating contraction, and increasing the muscle’s
    ability to generate force.
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14
Q

What are the 3 types of innervations

A
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15
Q

How many days does it take for muscle hypertrophy to be detected? What comes first, neural adaptations or physical muscle size?

A
  • 21 days
  • 1st neural adaptations (first session of exercising or one bout) and then within the 3 weeks muscle size changes
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16
Q

What factors contribute to improvements in muscle strength over time? aka “Mechanisms of strength development” … think Brain, Spine, Fibers,

A
  1. BRAIN’s motor cortex senses need to activate muscles
  2. Central commands say what needs to be activated
    - orderly recruitment and rate coding
  3. Activation of motor units occur
    - Feedback goes back to either upper level or SPINE level
  4. Muscle adaptations:
    - muscle adaptions = hypertrophy
    - neural adaptations
    —> both the ability to produce a contraction and can increase in maximal force and or power
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17
Q

What are the 3 different components of force?

A
  1. Isometric Action : when resistance=force –> meaning no displacement
  2. Dynamic Actions : when resistance does not equal force –> —-Lengthening action: Resistance> Force
    —Shortening action: Resistance < Force
  3. Dynamic Actions: Force at constant velocity or speed –> isokinetic actions
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18
Q

Inhibitory mechanisms and their control is called…

A
  • Autogenic inhibition
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19
Q

Can “Autogenic inhibition” signals be overrode?

A
  • Yes, if there are large enough forces
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20
Q

What is an “isometric” action?

A
  • there is NO displacement
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21
Q

“Resistance” is the ‘what’ of an object?

A
  • weight of an object
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22
Q

When resistance does NOT = force..?

A

Dynamic Actions : when resistance does not equal force –>
1. Lengthening action: Resistance> Force
2. Shortening action: Resistance < Force

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23
Q

When the force is at “constant velocity” causes what actions?

A
  • Dynamic actions
  • Isokinetic action : is conducted with equipment that keeps movement speed constant.
    —> whether one applies very light force or an all-out maximal box (concentric contraction), landing in a squat position on top of the box
  • higher force level throughout higher range of joint angle
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24
Q

As you have a higher velocity, you have a lower or higher strength?

A
  • LOWER strength

Examples:
1. baseball has high velocity (speed)
2. Shot put strength goes up and lower velocity
3. Vertical jump strength increases as speed goes down
4. Olympic life strength increases and speed decreases

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25
Q

“Maximum Velocity” produces fast or slow crossbridge?

A
  • FAST
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26
Q

What is “resistance”?

A
  • the weight of the force
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27
Q

During “Isometric Action”, why is there no displacement when it comes to resistance and force?

A
  • because they equal each other
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28
Q

What occurs when resistance does not equal force? Aka “Dynamic Actions” in terms of resistence and force?

A
  1. Resistance>Force = lengthening action
  2. Resistance < Force = shortening action
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29
Q

What does “concentric” mean?

A
  • muscle shortening
  • pulling a dumbbell towards your chest
  • agonist
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30
Q

What does “eccentric” mean?

A
  • muscle lengthening
  • lowering a dumbbell down to your feet
  • antagonist
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31
Q

Are you born with a fixed amount of muscle fibers?

A
  • yes
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32
Q

True or False: Intense resistance training can significantly increase the cross-sectional area of muscle fibers

A
  • True
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33
Q

True or False: Individual muscle fiber hypertrophy from resistance
training appears to result from a net increase in muscle
protein synthesis. The muscle’s protein content is in a
continual state of flux. Protein is always being synthesized and degraded. But the rates of these processes vary
with the demands placed on the body

A
  • True
34
Q

What does “isometric” mean?

A
  • static, no muscle movement
35
Q

With one bout of exercise, at the beginning of strength training, you don’t see any adaptions in neuromuscular hypertrophy, but what about in the signaling pathway?

A
  • you can see a change in neural pathways because it senses a change and it is learning
  • you see a rapid increase in strength
36
Q

What are the 3 types of innervations and neural factors that contribute to strength development?

A
  • the motor cortex cells to the alpha motor neurons
    1. Pure Facilitation: activate agonist
    —> facilitation means strong neural
    connection
    2. Pure Suppression: relax antagonist
    3. Reciprocal: active agonist and suppress antagonist
37
Q

What are the 2 reasons how skeletal muscle hypertrophy happens?

A

1.more contractile proteins
2. increase in sarcomere numbers via protein synthesis

  • more myofibrils,
  • more actin and myosin filaments,
  • more sarcoplasm,
  • more connective tissue, or
  • any combination of these.
38
Q

What are the two ways to increase sarcomere numbers?

A
  1. Addition in series: muscle can reduce the velocity (decreases) of shortening
  2. Addition in parallel: generates more strength
    —> just think 2 sarcomeres don’t produce as much force but with 3 you can pull more
39
Q

True or False: All sarcomeres shorten the same length in the same amount of time

A
  • True
40
Q

Resistance exercise stimulates muscle protein synthesis how?

A
  • in order to build muscle you need to a net increase in proteins but you are also breaking some down
  • muscles make proteins for a day after an acute bout of exercise
41
Q

Resistance exercise disrupts sarcomeres due to high force contractions. This is why we need protein degradation. What is “protein degradation”?

A
  • the process by which proteins are naturally destroyed in a cell in order to maintain protein homeostasis, or an equilibrium of proteins in the human body
  • muscle protein breakdown (MPB) is an important metabolic component of muscle remodeling, adaptation to training, and increasing muscle mass

-degradation of muscle proteins occurs via the integration of three main systems—autophagy and the calpain and ubiquitin-proteasome systems

42
Q

The extent of disruption is proportional to what 2 factors?

A
  1. force produced
  2. training state
43
Q

What are the 3 types of disrutptions during force and training state?

A
  1. focal - small damage and little soreness
  2. moderate
  3. extreme
44
Q

True or False: Muscles are in constant turnover

A
  • True, the balance between synthesis and degradation
45
Q

During “protein turnover”, resistance vs. degradation. Explain.

A
    • resistance exercise increases protein synthesis > than degradation thus resulting in a net gain in muscle (contractile) tissue
  • (adding sarcomeres in parallel)
46
Q

What is “skeletal muscle protein turnover”?

A
  • relatively slow metabolic process that is altered by various physiological stimuli such as feeding, fasting, and exercise

-during exercise, catabolism of amino acids contributes very little to ATP turnover in working muscle.

-in all cells, proteins are continuously synthesized and degraded to maintain protein homeostasis and modify gene expression levels in response to stimuli
- aka the –> processes of protein synthesis and degradation

47
Q

Proteins are composed by what?

A
  • amino acids
    –>primary protein structure is sequence of a chain of amino acids
    –> amino acids are necessary in recovery
48
Q

Amino acids stimulate what in muscles?

A
  • muscle protein synthesis
49
Q

Amino acids increases net muscle protein … what?

A
  • balance, which are done by essential amino acids which are sufficient for muscle protein synthesis
50
Q

What happens when CHO is combined with EAA’s?

A
  • decreases protein synthesis
51
Q

Conditional amino acids are usually not essential except tin what times?

A
  • illness and stress
  • arginine, cysteine, glutamine, glycine, proline, tyrosine
52
Q

Name the essential amino acids for muscle protein synthesis.

A

histidine
-isoleucine
-leucine
-lysin
-methionine
-phenylalanine
-threonine
-tryptophan
- valine

53
Q

Name non essential amino acids for protein synthesis

A
  • alanine
    -asparagine
    -aspartate
    -glutamate
    -serine
54
Q

True or False: Strength gain has nothing to do with an increase in muscle volume, but in neuromuscular adaptations

A
  • True
55
Q

Resistance exercise can reverse some of the aging-associated, muscle, what?

A
  • muscle atrophy
56
Q

What is “muscle atrophy”?

A
  • wasting or thinning/ lose of muscle tissue
  • as you lose muscle tissue, you also lose strength
57
Q

True or False: As you increase frequency of motor unit discharge you decrease the force you can produce.

A

False, you also INCREASE the amount of force you can produce

58
Q

What is
“hyperplasia”?

A
  • the increase in NUMBER of muscle fibers
59
Q

Equation for “power”:

A
  • power = (force) (distance) / time
60
Q

Equation for “force”:

A
  • force = strength
61
Q

Equation for “speed”:

A
  • distance/time = speed
62
Q

True or False: Power is more important than absolute strength in many activities, especially competitive activities.

A

True, because power reflects how quickly you can exert force to produce a desired movement

63
Q

Power has what two components?

A

1.strength
2.speed

64
Q

At the beginning of strength training, what adaptations happen?
(think neural and how many sessions ..)

A
  • rapid increase in neural activation due to neural adaptions with only one session of learning component of strength can change

-change in EMG activitiy

-motor units fire at high frequency which results in high force

  • this is do to the neural response and it’s reserve to change force

-

65
Q

When we need to produce more muscle strength, the nervous system does what?

A
  • becomes activated at a higher level
  • on the graph it shifts right due to training
66
Q

What the neural factors that contribute to muscle strength development?

A
  1. increased fiber recruitment = increased motor units which are recruited asynchronously (not called at the same instant)
  2. Some neural circuits may be altered to produce high strength
  3. Normal intrinsic inhibitory mechanism= cause muscle contraction if muscle/tendon tension too high so it can avoid damage
67
Q

What is the purpose to the “Normal Intrinsic Inhibitory Mechanism”?

A
  • to cause muscle to contract if muscle or tendon tension is too high and constricts to avoid damage/injury
68
Q

What can reduce “inhibitory impulses”?

A
  • training
69
Q

What happens to the muscle spindles and Golgi tendon organs when training results in a decreases in inhibitory impulses?

A
  • the muscle spindles and Golgi tendon muscles organs can handle more stress/tension/stretch

-can relax more

  • muscle can generate more force but can also increase the risk of injuries
70
Q

What happens to the “muscle spindles and tendons/internal connective tissue” do when they exceed threshold of the embedded Golgi tendon organs?

A
  • motor neurons to that muscle are inhibited causing the autogenic inhibition and the reticular formation in the brain stem and cerebral cortex function in the brain stem and the cerebral cortex function to initiate and propagate inhibitory impulses

-sense the tension when being pulled

  • Golgi is so sensitive ( they can respond to the contraction of a single muscle fiber) in the muscle tendon complex and can send a message saying they are being stretched too much and tell the brain to stop
71
Q

Just a Knowledge card! :)

A
  • These sensory
    receptors are inhibitory in nature, performing a protective function by reducing the potential for injury. When stimulated, these receptors inhibit the contracting
    (agonist) muscles and excite the antagonist muscles.
72
Q

What is “antagonist” muscle movement?’

A
  • the muscle that is relaxing or lengthening is called the antagonist.
73
Q

What is “agonist” muscle movement?

A
  • muscle that is contracting/stretching
  • (Think muscle in “agony” when stretching)
74
Q

Does ‘higher or lower’ velocity ‘concentric’, or ‘eccentric’ training, have a greater hypertrophy and strength gain result?

A
  • higher velocity eccentric training appears to result in greater
    hypertrophy and strength gains than slower-velocity
    training.

-these greater increases appear to be related to disruptions in the sarcomere Z-lines. This disruption
had originally been labeled as muscle damage but is
now thought to represent fiber protein remodeling

75
Q

Why is timing of AA ingestion critical for muscle hypertrophy?

A
  • window of opportunity because it is better to get AA right after Resistance exercise
  • <2 h after exercise in order to support greater increases in lean body mass and muscle hypertrophy in younger individuals
76
Q

What triggers AA synthesis?

A

Leucine

77
Q

In humans most muscle mass gains are due to fiber ‘what’?

A
  • fiber hypertrophy
  • all fiber types can hypertrophy
  • hyperplasia ,ay occur in certain individuals under certain conditions pathologically
78
Q

Animals and hyperplasia knowledge card! :)

A
  • Hyperplasia has been shown depending on the animal model
  • Main variable is loading pattern (weight, time, constant vs intermittent)
79
Q

What is longitudinal “branching”, “fragmenting”, or “splitting” of existing muscle fibers?

A
  • is the robust overload of training or pathology
  • may also contribute to the appearance of new muscle fibers, or perhaps even result hyperplasia.
80
Q

Just a knowledge card! :)

A
  • All amino acids are synthesized from intermediates in glycolysis, the citric acid cycle, or the pentose phosphate pathway. Nitrogen is provided by glutamate and glutamine. Amino acid synthesis depends on the formation of the appropriate alpha-keto acid, which is then transaminated to form an amino acid
81
Q
A
81
Q
A

Exercise Physiology Final Exam (5 decks)

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