Module 2 - Adaptations to Exercise Training (PHYG16693) / SunFeb01

Question 1

Define 1-RM

Answer 1

1-RM
The maximal force that can be generated by a muscle or muscle group in a single contraction

Question 2

Muscle strength is directly associated with muscle ____.

Answer 2

Muscle strength is directly associated with muscle endurance.

With ↑ in muscle strength , there is a corresponding ↑ in muscle endurance

Question 3

Strength potential is limited by what two factors?

Answer 3

• Genetics
• # of fast twitch fibres

Question 4

What does the r value (correlation coefficient) describe?

Answer 4

r
Strength and direction of a linear relationship

Question 5

What does R² (coefficient of determination) describe?

Answer 5

R²
The percentage of total variation in the dependent variable explained by the independent variable

Example: A value of (0.70) means 70% of the variation in the dependent variable is explained by the model, while 30% is unexplained.

Question 6

Can 1-RM be predicted without performing a maximal lift?

Answer 6

Yes. Since muscular strength is directly related to muscular endurance, you can measure 1-RM without performing a maximal lift

Question 7

What rep range for a rep max could one perform to predict a 1-RM?

Answer 7

6-10-RM Test
- Perform 1 set of repetitions at 60 – 80% of estimated 1-RM
- If > 10 reps, rest for 3-5 minutes, increase weight until only 6 – 10 reps can be performed

Question 8

Calculate 1-RM
Bench Press: Individual performed 10 reps of 90 lbs

Answer 8

120 lbs

Divide weight lifted by % 1-RM

Question 9

Calculate 1-RM
Leg Press: Individual performed 6 reps of 240 lbs

Answer 9

282 lbs

Divide weight lifted by % 1-RM

Question 10

Calculate 1-RM
Deadlift: Individual performed 8 reps of 100lbs

Answer 10

125 lbs

Divide weight lifted by % 1-RM

Question 11

This is the body’s ability to sustain repeated muscle actions or a single static contraction

Answer 11

Muscular endurance

Question 12

How can muscular endurance be improved?

Answer 12

• Moderate load
• ↑ the # of reps

Question 13

What fibre type is best for power athletes?

Answer 13

Type II

Question 14

Power = ____ x ____

Answer 14

Power = Force x Distance/Time

Power = Strength x Velocity

Question 15

The peak power generated by a muscle increases with increasing ____ and ____ of movement to a maximum region.

Answer 15

The peak power generated by a muscle increases with increasing force and velocities of movement to a maximum region.

After that point, power will decrease due to a reduction in force at faster movements.

FYI: Around one-third of maximum shortening velocity. Beyond this, increased speed decreases force output, reducing power, while too much force limits speed, also reducing power

Question 16

Describe the three points of the Progressive Resistance Overload Principle

Answer 16

Progressive Resistance Overload Principle
- 5% weight increment for increased resistance
- For strength, higher resistance and lower reps
- For endurance, lower resistance, higher reps

This is an exam question

Question 17

What does SAID principle explain?

The training adaptions are highly specific to the:

Answer 17

Principle of Specificity
S: Specific
A: Adaptations to
I: Imposed
D: Demands

The training adaptions are highly specific to the:
i) Type of activity
ii) The volume and intensity of the exercise performed

Question 18

The contraction control principle explains that both raising and lowering a weight should be performed in a slow, controlled manner.

Guideline: ____ to ____ seconds in each movement

Answer 18

Guideline: 2 to 4 seconds in each movement

Question 19

As you reach your potential limit, increases become smaller. This describes what principle?

Answer 19

Ceiling principle

Question 20

Principle of Reversibility
You will lose benefits of training at a ratio of ____:____.

Answer 20

Principle of Reversibility
You will lose benefits of training at a ratio of 1:3.

Example:
- Training hard for 1 month
- Broke your leg, no training
- After 3 months, the training effect will be back to the start of training

Question 21

What does the FITT Principle describe?

Answer 21

FITT
- Frequency
- Intensity
- Time
- Type

Question 22

These are month-long training cycles

Answer 22

Macrocycles

Question 23

These are weekly training cycles

Answer 23

Mesocycles

Question 24

These are training cycles lasting a few days

Answer 24

Microcycles

Question 25

Resistance training programs can produce a ____% to ____% improvement in strength within ____ to ____ months.

Answer 25

Resistance training programs can produce a **25% to 100%** improvement in strength within **3 to 6 months**.

Question 26

Low-repetition, high-resistance training enhances ____ development

Answer 26

Low-repetition, high-resistance training enhances **strength** development

Question 27

High-repetition, low-resistance training optimizes ____

Answer 27

High-repetition, low-resistance training optimizes **endurance**

Question 28

____ is important to prevent overtraining

Answer 28

**Periodization** is important to prevent overtraining

Question 29

Resistance training uses ____ or ____ contractions

Answer 29

Resistance training uses **static** or **dynamic** contractions

Question 30

____ training appears to be essential to maximizing hypertrophy

Answer 30

**Eccentric** training appears to be essential to maximizing hypertrophy

Question 31

____ can be successfully used in rehabilitating athletes

Answer 31

**Electrical muscle stimulation** can be successfully used in rehabilitating athletes

Question 32

Early gains in strength are influenced by ____ adaptation. They typically occur within this time frame.

Answer 32

Early gains in strength are influenced by **neural** adaptation. First 8-10 weeks

Question 33

Long-term strength increases are largely the result of these two adaptations. They typically occur within this time frame.

Answer 33

Long-term strength increases are largely the result of. . . - Hypertrophy (main stimulus) - Cellular adaptations 8-12 weeks

Question 34

Females experience similar strength gains compared with males, but women do not experience as much ____.

Answer 34

Females experience similar strength gains compared with males, but women do not experience as much **hypertrophy**.

Question 35

Describe how strength training influences **autogenetic inhibition**

Answer 35

Strength training may counteract the inhibitory impulses of autogenetic inhibition, allowing the muscle to increase strength ## Footnote ***Autogenetic inhibition*** *a protective neuromuscular reflex where a Golgi tendon organ detects excessive tension in a muscle, triggering a signal to that muscle to relax or decrease its contraction, preventing injury from overstretching or overexertion* *Just think of the golgi tendon organ*

Question 36

Describe how strength training influences **synchronization of motor units**

Answer 36

Motor units are generally not recruited at the same time. Strength training may allow motor units to act more synchronously, increasing the muscle’s ability to generate force

Question 37

How does strength training effect the relationship between agonist and antagonist muscles

Answer 37

Strength training may reduce the coactivation of the antagonist muscle with the agonist muscle, therefore allowing an increase of agonist muscle strength

Question 38

What are the two types of muscle hypertrophy?

Answer 38

- Transient - Chronic

Question 39

What is the difference between **hyperplasia** and **hypertrophy**

Answer 39

**Hyperplasia** Changes in the **number** of muscle fibres ***Hypertrophy*** Changes in the ***size*** of muscle fibres

Question 40

Describe the state of muscle protein synthesis during: - Exercise - Post-exercise

Answer 40

**Exercise** Muscle protein synthesis decreases **Post-Exercise** Muscle protein synthesis inceases

Question 41

Training at higher or lower intensities tends to cause greater fiber hypertrophy

Answer 41

Higher intensities = increased hypertrophy

Question 42

This type of training can result in longitudinal fibre muscle splitting in cats.

Answer 42

High resistance training

Question 43

What is most important in strength losses following injury?

Answer 43

**E-C coupling failure** ## Footnote *E-C (Excitation-Contraction) Coupling: Converting an electrical stimulus (action potential) from a motor neuron into a mechanical response (contraction) in muscle fibers.*

Question 44

Strength decreases about ____-____% per day in the first week (due to atrophy and decrease in neuromuscular activity to the muscle)

Answer 44

Strength decreases about **3 - 4%** per day in the first week (due to atrophy and decrease in neuromuscular activity to the muscle)

Question 45

What are the two types of muscle soreness?

Answer 45

- Acute - Delayed (DOMS)

Question 46

Acute muscle soreness is thought to be associated with a lack of blood flow (____) to the working muscles

Answer 46

Acute muscle soreness is thought to be associated with a lack of blood flow (**ischemia**) to the working muscles ## Footnote *Because of ischemia, metabolic waste products (lactic acid, potassium) cannot be removed and thus accumulate to the point of stimulating the pain receptors located in the muscles*

Question 47

DOMS is experienced ~____ to ____ hours after a strenuous bout of exercise

Answer 47

DOMS is experienced **~12 to 48 hours** after a strenuous bout of exercise

Question 48

Delayed muscle soreness is most pronounced following ____ contractions.

Answer 48

Delayed muscle soreness is most pronounced following **eccentric** contractions. ## Footnote ***Exam Question***

Question 49

EAMCs

Answer 49

**Exercise-Associated Muscle Cramps (EAMCs)**

Question 50

EAMCs ____ muscle spindle activity and ____ in Golgi tendon organ activity

Answer 50

EAMCs **Increase** muscle spindle activity and **decrease** in Golgi tendon organ activity

Question 51

Identify the type of muscle soreness associated with the following cause/occurrence: - Accumulation of metabolic waste products of exercise

Answer 51

Acute muscle soreness

Question 52

Identify the type of muscle soreness associated with the following cause/occurrence: - Tissue edema

Answer 52

DOMS ## Footnote *Tissue edema (fluid buildup) leads to fluid leakage into tissues, which then irritates pain receptors, causing the characteristic soreness, stiffness, and swelling.*

Question 53

Identify the type of muscle soreness associated with the following cause/occurrence: - Eccentric action in muscle movement emphasized during training

Answer 53

DOMS

Question 54

Identify the type of muscle soreness associated with the following cause/occurrence: - Structural damage to muscle cells

Answer 54

DOMS

Question 55

Identify the type of muscle soreness associated with the following cause/occurrence: - Inflammatory reactions within muscles

Answer 55

DOMS

Question 56

Identify the type of muscle soreness associated with the following cause/occurrence: - Sustained α motor neuron activity caused by control at spinal level brought on by muscle

Answer 56

EAMCs

Question 57

Identify the type of muscle soreness associated with the following cause/occurrence: - Muscle fatigue

Answer 57

EAMCs

Question 58

Identify the type of muscle soreness associated with the following cause/occurrence: - Muscle spindle activity ↑ and tendon organ activity ↓

Answer 58

EAMCs

Question 59

Identify the type of muscle soreness associated with the following cause/occurrence: - During latter stages of exercise bout and during the immediate recovery period

Answer 59

Acute muscle soreness

Question 60

Identify the type of muscle soreness associated with the following cause/occurrence: - A day or two after a strenuous bout of exercise

Answer 60

DOMS

Question 61

Identify the type of muscle soreness associated with the following cause/occurrence: - At night while sleeping

Answer 61

EAMCs

Question 62

Identify the type of muscle soreness associated with the following cause/occurrence: During height of competition or immediately after competition

Answer 62

EAMCs