Lecture 27

Question 1

what is muscular strength related to

Answer 1

muscular power and endurance

Question 2

what is the primary determinant of strength

Answer 2

muscle mass

Question 3

what are things that are interrelated and affect muscle mass

Answer 3

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

Question 4

how do we generate more force

Answer 4

• recruit more motor units
• increase firing frequency of motor units
• decrease co contraction of antagonists

Question 5

what is strength endurance

Answer 5

work capacity

Question 6

resistance exercise decreases what and increases what

Answer 6

decreases protein breakdown and increases synthesis

Question 7

resistance exercise, like aerobic exercise can help lesson the major modifiable drivers of CHD and diabetes, what are these

Answer 7

• blood glucose regulation
• blood insulin levels
• blood pressure regulation

Question 8

why do we measure strength

Answer 8

• muscular function and functional capacity
• identify weak muscle groups
• inform training and rehab programs
• pre and post measures from intervention
• physiological profile

Question 9

what are the positives to using a isokinetic dynamometer to measure strength

Answer 9

• very precise info
• safe
• reliable
• specific velocities and ranges

Question 10

10 RPM = what % of 1RPM for untrained

Answer 10

~66%

Question 11

10 RPM = what % of 1RPM for trained

Answer 11

~75-80%

Question 12

what are the two mechanisms that strength is increased during resistance training

Answer 12

neural and hypertrophy

Question 13

what mechanism that increases strength will increase first due to resistance training

Answer 13

neural adaptation, then at weeks 6-8 there is more muscle adaptation than neural

Question 14

hypertrophy occurs by overcompensation to

Answer 14

unaccustomed volume of force

Question 15

what may not be necessary to do, to stimulate hypertrophy

Answer 15

may not be necessary to damage muscle

Question 16

what is the main mechanism of muscle hypertrophy

Answer 16

stress > strain > adaptation

Question 17

how does a muscle get bigger by hypertrophy

Answer 17

• increased size of myofibrils (more contractile profiles)
• increased number of myofibrils (they split to form new ones)

Question 18

what is the half life of contractile proteins

Answer 18

1-2 weeks

Question 19

when muscles get bigger you also get more …

Answer 19

nuclei

Question 20

hypertrophic outcomes can vary between

Answer 20

• between individuals
• within individuals
• potentially also within muscles

Question 21

what are other local effects of resistance training

Answer 21

• increased connective tissue (structural proteins in muscle, also tendons and ligaments)
• increased enzyme contractions
• increased bone mineral content

Question 22

what is meant by hypertrophy causes a “dilution” effect

Answer 22

• decreased capillary density
• decreased mitochondrial density

Question 23

interference occurs in multiple ways, how does this link to time

Answer 23

e.g for strength vs endurance or training vs recovery

choosing how to use your time best for the results you want

Question 24

interference occurs in multiple ways, how does this link to functional effects due to physical / morphological effects

Answer 24

• dilution effects
• mass to be carried

Question 25

interference occurs in multiple ways, how does this link to signalling pathways

Answer 25

the signalling pathways activated by endurance exercise can inhibit main hypertrophy pathway

Question 26

do u signalling pathways interference, concurrent resistance and aerobic training can impair each other so when should resistance training be done if you are doing this

Answer 26

resistance training should be done last

Question 27

what is the main principle of interference

Answer 27

you can not make your muscle good at everything, can not be superiorly strong and also aerobically fit at the same time