Adaptations to Resistance Training

Flashcards created for reviewing the key concepts from the lecture on adaptations to resistance training.

Strength is defined as __.

the maximal force a muscle or muscle group can generate.

The product of strength and speed of movement is known as __.

power.

Muscular endurance refers to the capacity to __.

sustain repeated muscle actions.

To evaluate strength, the one-repetition maximum test measures the __.

maximum weight that can be lifted just one time.

Resistance training can produce a __ improvement in strength within 3 to 6 months.

25% to 100%.

Hypertrophy refers to __ in muscle size.

increases.

Atrophy is defined as __ in muscle size.

decreases.

Strength gains were historically assumed to result from __.

increases in muscle size.

Superhuman strength in anecdotes includes examples like __ lifting a car.

Granny.

Women experience similar strength increases to men following __ training.

strength.

Children can potentially double strength with no observable __.

hypertrophy.

Genetics and extensive training over __ years can influence women's strength.

16.

Increased strength without changing muscle size can occur due to __.

alterations of neural control.

Recruitment of additional __ units can enhance force production.

motor.

The term for the reduction of coactivation of agonist and antagonist muscles is __.

neural adaptation.

Muscle hypertrophy occurs due to changes in muscle fiber or .

number; size.

Transient hypertrophy is the ‘pump’ from __ during exercise.

fluid accumulation.

Chronic hypertrophy results from long-term resistance training due to fiber hypertrophy and __.

fiber hyperplasia.

Early research indicated muscle fiber number is __ at birth.

fixed.

More myofibrils, actin, and myosin filaments lead to __ hypertrophy.

muscle.

mTOR enzyme plays a crucial role in __ synthesis in muscle cells.

protein.

Muscle protein synthesis is influenced by the availability of and after exercise.

carbohydrates; protein.

Satellite cells become activated during muscle __.

damage.

After intense weight training, muscle fibers can split in half, a process known as __.

hyperplasia.

A significant increase in muscle weight and fiber number in cats was observed after __ weeks of training.

101.

Most studies indicate that muscle fiber hypertrophy accounts for over __% of muscle growth.

95.

Eccentric actions during exercise may lead to muscle cell __.

damage.

Active satellite cells can __ to damaged muscle fibers to aid recovery.

fuse.

Long-term strength increases result primarily from muscle fiber __.

hypertrophy.

Muscular atrophy is characterized by a decrease in muscle __.

size.

Cessation of training leads to __, not to the same extent as immobilization.

detraining.

Women have been shown to regain strength levels achieved from __ weeks of training after a layoff.

20.

Strength can be maintained by reducing training frequency to __ day per week.

1.

Muscle fiber type changes can occur with __ training.

resistance.

Cross-innervation studies show changes in muscle fiber characteristics between and fibers.

fast-twitch; slow-twitch.

A positive protein balance is essential for __.

optimal hypertrophy.

For optimal hypertrophy, protein intake should be around __ g/kg body weight.

1.6-1.7.

Timing of protein intake is less critical than total __ intake for weight gain.

caloric.

Children can safely gain strength with proper __.

safeguards.

The elderly can gain strength and muscle mass but require __ protein intake.

higher.

Resistance exercise improves and in athletes.

strength; power.

Improved muscular endurance can lead to a __ risk of injury.

decreased.

Fatigue increases the __ risk of injury during sports activities.

increased.

Muscle fibers primarily responsible for strength and hypertrophy are __ fibers.

fast-twitch.

Changes in strength over time can be attributed to and factors.

neural; hypertrophic.

The __ is a functional test evaluating maximum lifting capability.

one-repetition maximum.

Fluid accumulation during a workout can cause muscle __ during that session.

pump.

The __ enzyme is a mechanistic target influencing muscle protein synthesis.

mTOR.

Doctors believe that __ cells may play a role in fiber generation.

satellite.

During resistance training, __ can occur with increased motor neuron firing frequency.

rate coding.

The ability to maintain strength varies based on training and .

frequency; volume.

Neural adaptations contribute significantly to early gains in __.

strength.

Detraining after a period of training leads to __ loss and adaptation.

strength.

Women generally achieve lower absolute strength levels but similar percentage increases due to __ training.

strength.

The proposed mechanism by which muscle fibers might split during training is referred to as __.

hyperplasia.

One method of increasing hypertrophy includes the activation of __ cells during recovery.

satellite.

Effects of muscular inactivity can lead to within days of immobilization.

muscular atrophy.

Maintaining fiber area after cessation of training can help mitigate strength __.

loss.

Genetics, training, and environmental factors can influence women’s ability to gain __.

strength.

Higher protein intake is particularly important for the __ population.

elderly.

Resistance training in special populations requires careful __.

safeguards.

The primary goal of resistance training is to enhance and in athletes.

strength; performance.

The stability of strength gains varies depending on training __ and physiological changes.

adaptations.

Research suggests that long-term training regimes can lead to __ of muscle fiber types.

alterations.

Hydration and nutrient intake are crucial for optimizing __ performance during resistance training.

exercise.

Resistance training effectiveness can be evaluated through __ testing methods.

functional.

Women achieving lower peak strength values is partly due to __ differences.

genetic.

Resistance training adaptations can involve changes in the __ junction morphology.

neuromuscular.

The interplay of strength and endurance training can influence __ adaptations.

muscle.

The goal of resistance training in athletes is to specifically enhance strength and __.

power.