Chapter 11- Adaptations to Resistance Training

The neuromuscular system is

one of the most responsive systems to training

When motor units contract more synchronously

muscles increase the rate of force development

____________ training is critical in developing fiber hypertrophy

eccentric

The most common fiber type alteration with heavy resistance training is

more type IIa, less type IIx

In general, whole muscle hypertrophy in humans most likely results from

mostly fiber hypertrophy with some fiber hyperplasia

Strength losses after immobilization are greatest during the

first week

The recommended amount of protein to consume following resistance exercise is ______g

20-25

What is the primary cause of strength gains in older adults

neural adaptations

Resistance training techniques designed for men

are equally appropriate for women's training

Resistance training in elderly population is especially helpful because

it can help prevent falls

Two causes of cramps

overuse/insufficient condition and electrolyte deficit

Strength gains can be achieved without ________ but NOT without ________

structural changes in muscle, neural adaptations

Protein is always being _________ and ________

synthesized, degraded

At rest, fractional breakdown is _____ in an older person than in a younger person

about the same

An athlete training to increase muscle size should consume ______ to _____ g protein per kg body weight per day.

1.6 to 1.7

Which amino acids seems to act as a trigger for muscle protein synthesis?

leucine

Aging muscle is less sensitive to

a. insulin

b. branched-chain amino acids

c. anabolic stimuli

d. all of these

all of these

Which intracellular changes likely contributes the most to increase in fiber size, cross-sectional area and strength

more actin and myosin filaments

Ingesting a single dose of amino acids stimulates muscle protein synthesis for

1 to 2 hours

Which of the following does NOT stimulate mTor?

Glutamine

Strength is most accurately a property of the

motor system

Aging muscle requires _____ grams of high-quality protein to stimulate protein synthesis

25 to 30

Loss in fat free mass that accompanies aging is called

sarcopenia

A major consideration when prescribing resistance training to children and adolescents is

proper training technique

At what age can an adolescent progress to an entry level adult program if the proper knowledge has been achieved?

16 years

Resistance training can decrease inhibitory impulse to agonist muscles by reducing

autogenic inhibition

_______ is the enzyme that controls the rate of protein synthesis within a myofibril

mTOR

The primary stimulus for muscle protein synthesis is

mechanical stretch of the muscle

Rapid movement or ballistic-type training may be particularly effective in stimulating increases in motor unit

rate coding

Transistent hypertrophy is primarily stimulated by

edema

Which sarcomere structure reveals the most information about the intensity of eccentric workouts

z-disk

Which intracellular change likely contributes the most to increase in fiber size, cross sectional area and strength

more actin and myosin filaments

Protein synthesis ___________ during exercise and ____________ after exercise.

decreases, increases

Immobilization primarily affects

type I fibers

Resistance training can lead to the conversion of ________ fibers into _____ fibers.

type IIx, type IIa

A 10K runner who incorporates short-interval speed work and high-intensity resistance training may see a conversion of type ___ fibers to type ____ fibers.

I, IIa

Strength increases in older populations is primarily due to

neural adaptations

An increase in muscle size is known as

hypertrophy

_______________ is the term used to describe a muscle's "wasting away" after it is no longer used or challenged.

atrophy

Limited evidence suggests that as _____________ (or the frequency of motor neuron firing) increases, the muscle may reach a state of tetanus sooner.

rate coding

If recruitment is _____________, meaning that motor units are recruited at the same time, more force will be produced and the rate of production will be increased.

synchronized

__________________ serves as a protective mechanism in skeletal muscle by preventing the muscle from contracting with excessive force that could damage bones or tendons.

autogenic inhibition

__________________ send signals from muscle to the brain regarding the degree of tension that is being placed on the tendons during muscle contraction.

golgi tendon inhibition

____________________________________, a phenomenon in which agonist and antagonist muscles for a movement are stimulated at the same time, may be reduced by resistance training.

coactivation

__________________ is the term used to describe a muscle's increase in size during and immediately after a single exercise bout.

transient hypertrophy

__________________ occurs via an increase in size or number of muscle fibers over a period of weeks and months.

chronic hypertrophy

An increase in the size of existing individual muscle fibers is called _____________________

fiber hypertrophy

An increase in the number of muscle fibers in a muscle is called _____________________

fiber hyperplasia

When __________________ occurs, individual muscle fibers appear to split in half and then each half grows back to the original size of the parent fiber.

hyperplasia

________________ are myogenic stem cells that may be involved in the generation of new muscle fibers.

satellite cells

___________________ resistance training programs provide sufficient stress to the muscles to maintain existing levels of strength while allowing for a reduction in training intensity, duration, or frequency.

Maintenance

The motor signaling pathway is stimulated through _______________________ and ___________

mechanical stretch of the muscle, protein intake

The DRI for protein intake is _____g protein per kilogram; however, athletes engaged in resistance training may need _________ that amount.

0.8, twice

_________ protein is rich in amino acids and leucine and is quickly digested.

whey

T/F Strength gains cannot occur unless there is an increase in muscle size.

F

T/F In untrained individuals, motor units are recruited asynchronously.

T

T/F Removal of autogenic inhibition most likely plays a key role in "superhuman" feats of strength.

T

T/F Transient hypertrophy results from increased protein synthesis and lasts about a week.

F

T/F Fiber splitting results from detraining and manifests as muscle atrophy.

F

T/F Older adults have the same response to resistance training as younger adults.

F

T/F All athletes benefit from substantial resistance training programs.

F

The order of muscle contraction from the brain

motor cortex> cerebellum>cortiospinal tract>alpha motor neuron>neuromuscular junction>ACH>binds to motor end plate > action potential> depolarization of sarcolemma> t-tubules>ca2+ release > bind with troponin >actin myosin binding>inorganic phosphae

Concentric training may limi muscle _______

hypertrophy

Result of fiber hypertrophy

more myofibrils, more actin myosin filaments, more sarcoplam, more connective tissue

How long does it take for lost strength to be regained

about 6 weeks

Type II fibers are more _________ with aerobic training

oxidative

Type I fibers are more ________with anaerobic training

anaerobic

___________ the creation of new ribosomes is an important mechanism in regulating muscle hypertrophy in response to resistance exercise

ribosome biogenesis