Resistance Training and Exercise Adaptations

These flashcards cover key concepts and terms related to resistance training and its effects on muscular strength and fitness.

Resistance Training

A form of exercise that improves muscular strength and fitness by exerting force against resistance.

Neural Adaptations

Changes in the nervous system that enhance the ability to recruit motor units and improve performance during resistance training.

Hypertrophy

The increase in muscle fiber size due to resistance training, mainly observed after 10 weeks.

Muscle Atrophy

The reduction in muscle mass and size, often due to decreased physical activity or immobilization.

Cross Education Training

A training phenomenon where strength gains are observed in an untrained limb following training of the opposite limb.

Sarcopenia

Age-related loss of muscle mass and strength, associated with increased risk of falls and disabilities.

Osteoporosis

A condition characterized by decreased bone mineral density, increasing the risk of fractures.

Glucose Metabolism

The process by which the body breaks down glucose for energy, often improved through resistance training.

DOMS (Delayed Onset Muscle Soreness)

Muscle pain and stiffness that occurs after exercise, typically 24-72 hours post-exertion.

Repetition Maximum (1RM)

The maximum amount of weight that can be lifted for one complete repetition of an exercise.

Progressive Overload

The gradual increase in stress placed upon the body during exercise training to continue making gains in strength and fitness.

Rate of Perceived Exertion (RPE)

A subjective measure of intensity during exercise, often used to assess training loads.

Reversibility

The loss of fitness adaptations when an individual stops exercising.

Resistance Training Guidelines

Recommendations provided by ACSM for healthy adults which state to perform muscular strength training at least twice per week.

Muscular Endurance

The ability of a muscle group to exert submaximal force for an extended period of time.

Bone Mineral Density (BMD)

The amount of mineral matter per square centimeter of bone, indicative of bone health.

Motor Unit Recruitment

The process of activating muscle fibers for contraction, critical for strength development.

Aging Effects on Muscles

Aging leads to a decrease in muscle size, strength, and overall physical performance.

Inactivity Effects

A period of muscle inactivity can lead to a significant reduction in muscle fiber size.

Muscular Fitness Assessment

A process to evaluate an individual's strength and endurance capabilities through various tests.

Functional Health

The ability to perform daily activities and tasks effectively, often enhanced through resistance training.

Clinical Findings

Indicators of potential health abnormalities, such as hypertension or arthritis, used to assess suitability for exercise.

NSAIDs (Non-steroidal Anti-inflammatory Drugs)

Medications that reduce inflammation and pain but may blunt muscle growth when used chronically.

Intensity of Training

The level of effort or exertion applied during exercise, crucial for driving adaptations.

Muscle Fiber Types

Classifications of muscle fibers that impact strength, endurance, and performance outputs.

Acute Training Response

Immediate physiological changes that occur in the body as a response to exercise.

Chronic Training Adaptations

Long-term physiological changes in response to consistent training over an extended period.

Training Frequency

How often training sessions occur, recommended to be at least twice per week for muscular fitness.