Definitions
Immediate effects on muscles and the cardiovascular system
Acute Adaptations
Adaptations occur not during the workout, but during rest periods when your body repairs and rebuilds itself stronger.
Recovery
During resistance training, your brain sends signals to your muscles to recruit more ______ _____ to generate the force needed to lift the weight or perform the movement
Muscle Fibers
____ ____ is the increase in the size of muscle fibers, leading to larger muscles overall. This occurs mainly in response to consistent resistance training.
Muscular Hypertrophy
The one that I think dumb (opinion) and can cause rhabdomyolysis
Cross-Fit
Genetics, age, gender, and experience level
Individual Differences
Every person’s body responds to training differently based on factors such as genetics, age, gender, and training experience.
Individualization
___ _____ ___ to allow more blood to flow to the working muscles during exercise.
Blood vessels dilate (expand)
Mitochondria are the energy-producing structures inside cells. While resistance training primarily increases the size of Type II fibers, it can also increase ______ _____ within Type I (slow-twitch) fibers, which are responsible for endurance.
Mitochondrial Density
The one where the way the body looks is most important
Body Building
Structural and Functional Changes in muscles, bones, and metabolism
Chronic Adaptations
To continually make progress, you must increase the difficulty of your workouts. This can be done by increasing the weight, number of sets, reps, or reducing rest time.
Progressive Overload
Increased Heart Rate
What two things cause strength gains over time - Outside of muscle hypertrophy
Increased Motor Unit Recruitment
Improved Coordination
The one where people perform three lifts and the highest amount of total weight lifted is the winner
Powerlifting
How hard you're working during an exercise session?
Training Intensity
The body adapts to the specific demands placed on it. If you want to improve strength your training needs to focus on heavy resistance. If you want endurance, your training should include longer, lower-intensity sets.
Specificity
___ ___ refers to the signals sent from the central nervous system (CNS) to the muscles, telling them to contract. During resistance training, the CNS sends more frequent and stronger signals to activate muscle fibers.
(Increased) Neural Drive
Improved blood flow to muscles, decreased resting heart rate, and increased stroke volume are examples of what type of chronic adaptation?
Chronic Cardiovascular Adaptations
The one consisting of Olympic Lifts
Weightlifting
Total work done (sets, reps)
Training Volume
Over time, the body adapts to a given training routine. Variation involves changing the exercises, intensity, or volume to prevent plateaus and keep progress moving forward.
Variation
___ ___ refers to the frequency at which motor neurons fire signals to the muscles. During resistance training, motor neurons fire more rapidly to generate sustained muscle contractions.
Rate Coding
What is protein is released in the brain and spinal cord that helps nerve cells survive and function? It helps with the plasticity of the brain
The one where people put stone boulders on pedestals