Definitions
Any form of active exercise in which dynamic or static muscle contraction is resisted by and outside force applied manually or mechanically
Resistance Exercise
What levels do the changes occur at?
Myofibril and sarcoplasm
What are the 3 energy systems?
ATP-PC (Phosphagen), Glycolytic. (Anaerobic/ Lactic acid), and Oxidative (aerobic).
What is it called when we see an increased response of communication that occurs in the NS?
Increased Neural Drive
Connective Tissue Adaptations (increase/decrease):
1. Tendons: ______ in tendon stiffness
2. Ligaments and fascia: _____ in strength with training heavy loads.
3. Cartilage: _____ in thickness with training at moderate levels.
4. Bone: The bone must _____ in mass and strength to provide adequate support.
All increase
The ability to perform low-intensity, repetitive, or sustained activities over a prolonged period of time
Endurance
Myofibrils ________ in size and the sarcoplasm stores ____ glycogen.
Increase. More.
What is the diminished response of a muscle to a repeated stimulus?
Muscule Fatigue
Do neural adaptations occur before OR after structural changes in the skeletal muscle.
Before
Metabolic Adaptations: The biggest adaptation is that there is an increased storage and availability of energy (substrates) of which 3 things?
1. PC (phosphagen)
2. ATP
3. Myoglobin
The ability of contractile tissue to produce tension and a resultant force
Strength
Which of the following is correct:
A. Protein Breakdown > Protein Synthesis
b. Protein Synthesis > Protein Breakdown
B. Protein Synthesis > Protein Breakdown
Resistance to fatigue of skeletal muscle fibers (low, intermediate, high)
1. Type I
2. Type IIA
3. Typer IIB
1. High
2. Intermediate
3. Low
Improvements in strength during the first __-__ weeks of consistent resistance training are a result of neural adaptations.
4-8 weeks
Hormonal Adaptations: With consistent resistance training of heavy loads to major muscle groups, the acute hormonal response changes:
1. _____ (increased/ decreased) secretion of anabolic hormones.
2. Improves _______ sensitivity (think diabetes).
3. Regulates hormonal balance in ______ (women/ men).
1. Increase
2. Insulin
3. Women
Related to the strength and speed of movement, defined as work produced by a muscle per unit of time
Power
Occurs after about __-__ weeks of resistance training.
6-8 Weeks
Types of energy systems for skeletal muscle fibers:
1. Type I
2. Type IIA
3. Type IIB
1. Slow Oxidative (Aerobic)
2. Fast Oxidative Glycolytic (Aerobic but has some anaerobic)
3. Fast Glycolytic (Anaerobic)
What are the structural changes that occur in skeletal muscle adaptations? (There are 3 listed)
1. Increased fiber size (hypertrophy)
2. Fiber type transitions (most common: type IIB becomes Type IIA)
3. Enhanced muscle architecture, enzyme activity, and substrate concentrations.
What principle allows the body to adapt to catabolic (breaking down) hormone release i.e. cortisol?
Progressive Overload
The process by which a muscle increases its mass by improving strength and size (girth)
Hypertrophy
Difference between hypertrophy training and strength training?
Hypertrophy Training: Focuses on increasing muscle size through moderate weight, higher reps, and shorter rest periods.
Strength Training: aims to improve max force output with heavier weights and lower reps.
Influencing Factors of Fatigue (there are 5 listed)?
1. Health status
2. Diet
3. Lifestyle
4. Co-morbidities
5. Environmental (i.e. air quality, altitude, temp)
What are the functional changes that occur in skeletal muscle adaptations? (3 listed)
2. Enhanced Power
3. Enhanced Endurance
What were the 5 types of adaptations covered in the lecture?
1. Neural
2. Skeletal Muscle
3. Connective Tissue
4. Metabolic
Hormonal