Adaptations to resistance exercise

goal identification

step 1: ____ ______

- determine desired outcome

- component of muscular fitness to be stressed

- mode of contraction most appropriate

- muscle groups to be stressed

specificity and individualization

what training principles occur during step 1 (goal identification)?

2

step ____: evaluation of initial strength or muscular endurance levels

- each muscle group to be used

- proper lifting techniques

specificity

what training principle is used in step 2 (evaluating strength/endurance)

3

step ____ : determination of the training cycle (periodization)

- prevention of boredom

- peaking

3

training principles during step ____ (determining training cycle)

- adaptation

- progression/retrogression/plateau

- individualization

4

step ____: design of a single session

- exercises to be included

- load

4

training principles in step ____: design of a single session

- specificity

- overload

- individualization

- warm-up and cool down

rest/recovery/adaption

at least 1 day of rest between sessions for same muscle group

alternate heavy and light days

high volume training may require 72 hour rest breaks

5%

elite athletes may increase their training volume by more than ____

maintenance

like aerobic maintenance, intensity is key, but total volume can decrease

greatest

for leg exercise, there is ____ increase in 1-RM with more sets of LB and less for UB

no

for arm exercise, there is ____ difference between 1-RM with more or less sets for the UB

7-15%

there is an increase in muscle CSA of ____ to ____ percent after 10-14 weeks of training

fast glycolytic

what fiber type has the greatest increase in muscle CSA?

- however all 3 fiber types will hypertrophy

increase

trained individuals have an ____ in peak force in all 3 muscle fiber types

CSA

trained individuals have increased ____ of all 3 muscle fiber types

neural adaptations

increased neural drive (to MU pools)

increased MU synchronization

inhibition of GTOs (allows more force to be exerted)

coordination of agonists, antagonists, synergists?

neural

an early increase in strength is due to _____ adaptations

metabolic adaptations

increased ability to produce ATP

increase in PC and glycogen stores (more readily available)

increased activity of creatine phosphokinase

hormonal adaptations

neuroendocrine system crucial for catabolism/anabolism

conflicting information on specific training adaptations

resistance: females

both males and females can benefit from _____ training however there is a larger % increase in muscle strength in the UE for _____

30%

what is the approximate strength gain for children following short-term resistance training programs (up to 20 weeks)?

no

is there a sex difference for resistance training adaptations in children?

adaptations

all age groups can experience _____ to resistance training

- male older adults and frail elderly experience the greatest strength increases

increase

older adults can _____ their muscle mass which decreases the risk of falls/mortality and their independence

increase in SO fiber size and possible transition in FG fibers to FOG

what are the 2 muscular adaptations to aerobic endurance training?

aerobic; strength

strength gains appear to be attenuated when ____ training is combined with _____ training

overtraining; resistance

possible mechanisms for muscular adaptations to concurrent training:

- _______

- residual fatigue from aerobic training limits ______ training

- molecular mechanisms (cell signaling and stimulation of different pathways may inhibit/interfere with certain pathways)

periodization

what is the solution to concurrent training (aerobic and strength training)?

strength

_____ is maintained longer than many other training adaptations

5-30%

there is a _____ to _____ percent decrease in strength reported with 30-32 weeks of detraining

greater

females have _____ strength decrements than males following 2 weeks of leg immobilization?

muscle mass

females retain more _____ ____ than males following 21 days of arm immobilization

- possible because they have less to begin with (less to lose)

decreased

females demonstrate ______ fatiguability during low-intensity contractions following disuse

longer

females take _____ than males to recover strength following disuse