1
Q
Skeletal muscle
A
- considered plastic in response to training and detraining
-
2
Q
Fibres are classified due to ?
A
speed of contraction and characteristics
3
Q
Max hypertrophy must work
A
- at 80-95% recruiting all fibres in this range
- relative intensity vs 1rm: to maximise strength must go to fatigue
4
Q
Sarcomeres
A
- removed when shortened (hypotrophy)
- added when lengthened (hypertrophy)
strength improvements are very rapid
5
Q
Time course of adaptations to training
A
- Early increases are neural (skill, reduced inhibition and improved synchronisation).
- However, there is still a good correlation between x-sectional area and strength (especially in a heterogenous population).
- Early changes in strength are paralleled by changes in EMG; later changes in strength are not matched by changes in EMG (and are therefore attributed to ‘myogenic’ changes)
6
Q
Myogenic
A
structural changes
- improvements in strength and force with training
7
Q
Neural adaptations
A
- to strength training can involve recruitment of high threshold motor units not previously recruitable and an increased firing rate of motor units.
- only for new trainers who haven’t exercised before
8
Q
Retraining
A
- will retain strength more quickly then the first time
9
Q
can increase force with training but no change in what?
A
EMG
10
Q
Agonist muscles
A
- make a greater contribution to movement after strength training and reduce co-contraction of antagonist
11
Q
Co-contraction of the antagonist
A
- provides joint stability
- improves movement coordination
- most common in high velocity moments where precision and braking are required
12
Q
Body builders
A
- don’t need to be measured on strength
- tend to do high reps, endurance sessions
- more type 1 fibres than type 2
- differs from weightlifters and powerlifters
13
Q
Hypertrophy
A
- grow in size
14
Q
Hyperplasia
A
- enlargement of an organ or tissue caused by an increase in the reproduction rate of its cells, often as an initial stage in the development of cancer.
15
Q
To increase muscle fibres must …
A
split existing muscle fibres
16
Q
Resistance training can
A
- reduce total cholesterol by 2.7%
- reduce LDL by 4.6%
- reduce TG by 6.4%
- increase HDL by 1.4%
17
Q
endurance training impairs or betters strength training
A
impairs
18
Q
Reasons for this interference
A
- Fatigue that reduces the quality of the training and impairs the rate of adaptation.
- Related to this is the problem of energy depletion - this will also reduce the quality of the second session if energy and fluid replacement is not met post-exercise.
- Fibre types -> endurance training will lead to adaptations to type I fibres and an increase in mitochondrial density.
- Mitochondria may occupy the space which would otherwise be taken up by contractile proteins (body builders vs power lifters).
19
Q
Upper body strength decreases with endurance running could be because
A
- the release of catabolic hormones in response to a fall in blood glucose during endurance work; non-active muscle proteins may be catabolised for gluconeogenesis
20
Q
lot of endurance work
A
- drop of blood glucose - release of cortisol (breaks down protein into amino acids which go to liver) and glucagon - potentially catabolic stripping away muscle
21
Q
endurance fitness
A
- important for athletes who engage in high intensity intermittent training due to time or recovery of creatine phosphate and removal of lactic acid
22
Q
eccentric exercise
A
- A persons ability to complete an eccentric- isometric-concentric contraction is limited by the force production in the concentric phase.
- contracting but in a lengthening situation
- if unaccostomed can result in loss f strength, reduction of ROM, muscle soreness, elevated plasma CK activity and limb
23
Q
Delayed onset of muscle soreness (DOMS)
A
- tearing in sarcomeres and can take some time to resolve (can get swelling, sore to touch - can get blood test to measure by creatine kinase, if high it means muscle damaged)
muscles repair themselves stronger so will prevent DOMS occurring again - occurs 12-48 hours after exercise
- mostly eccentric muscle action
- soreness can be improtant part of maximising resistance training response
- if repeat same exercise 6 weeks later will not cause same amount of damage
24
Q
periodization of cyclic training
A
- Change in training volume (decrease) and intensity (increase) over the course of the year/season
- Rest or reduced training periods / provides variety
25
Resistance training for normal aging
- increased adiposity
- reduced muscle mass (sarcopenia)
- reduced strength
- reduced aerobic capacity
- reduced BMD
26
Dietary insufficency
- low protein diets have been shown to lead to a loss in muscle mass and function
- protein intakes of at least 1g/kg of body weight per day may be more appropriate
27
Plyometric training
muscles exert max force in short intervals of time - to increase power
- jumping (harvest elastic energy)
28
Hormonal decline
- decrease growth hormone
| - decrease testosterone and estrogen
29
Effect of training
- max force can exert resistance training
| - important in remaining independent?
30
Sarcopenia consequences
- decrease BMR - decrease 15% between 3rd and 8th decades
- decrease bone mineral density
- decrease aerobic capacity
- decrease functional capacity - walking, stair climbing
31
Normal vs Osteoporotic bone
- decrease in the amount of bone
| - deterioation in bone structure
32
Benefits of exercise for older adults
- increase muscle mass and strength
- increase cardiorespiratory fitness
- steadiness of bone mass/BMD (modest effect 1-3%)
- increase spontaneous physical activity
- increase dynamic balance
- increase gait speed, stair-climbing power
- decrease body fat
- decrease chronic diseases
- decrease all-cause mortality
PHYL2730
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Decks in class (6)
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