Adaptations to Resistance Training

These flashcards cover key concepts and mechanisms associated with adaptations to resistance training, providing a comprehensive tool for review and exam preparation.

What is resistance training primarily associated with?

Gains in muscular fitness.

What mechanisms contribute to muscle strength gain?

Cellular adaptations, neural control, and muscle hypertrophy.

What is hypertrophy?

An increase in muscle size.

What is the expected percentage of strength gains after 3 to 6 months of resistance training?

25 to 100%.

What is myoplasticity?

The capacity of skeletal muscle for adaptive change.

What factors influence strength gains due to resistance training?

Muscle size and altered neural control.

How can strength gains occur without hypertrophy?

Through neural adaptations.

What is the effect of synchronous motor unit recruitment on strength gains?

Facilitates contraction and may produce more forceful contractions.

What are Golgi tendon organs responsible for?

Inhibiting muscle contraction if tendon tension is too high.

What is the difference between transient and chronic hypertrophy?

Transient hypertrophy occurs after exercise due to edema; chronic hypertrophy reflects actual structural change in muscle.

How is chronic muscle hypertrophy maximized?

Through high-velocity eccentric training.

What is fiber hypertrophy?

Increases in the number of myofibrils, actin, myosin, and connective tissue.

What role does testosterone play in muscle hypertrophy?

Facilitates fiber hypertrophy.

How does fiber hyperplasia differ across species?

Cats show fiber splitting, while most other species show fiber hypertrophy.

What does chronic contractile activity lead to regarding proteins?

Increased amount of proteins involved in mitochondrial biogenesis.

What is fiber type alteration?

The change in muscle fiber type due to different training regimens.

How do aerobic and anaerobic training affect muscle fibers?

Type II fibers become more oxidative; Type I fibers become more anaerobic.

What is the effect of limb immobilization on muscles?

Leads to muscle atrophy and strength loss.

What can help prevent detraining after reaching training goals?

A maintenance resistance program.

What is the protein requirement for muscle mass increase post-resistance training?

1.6-1.7 grams of protein per kg body weight per day.

How does resistance training affect elderly populations?

Helps restore age-related muscle mass loss and improves quality of life.

What is essential for strength training in older adults?

Increased protein intake of 25-50 grams to stimulate muscle protein synthesis.

How does the principle of myoplasticity influence muscle adaptation?

It indicates multiple factors influence the microenvironment affecting protein synthesis and degradation.

What does exercise affect in gene expression stages?

Translation and transcription control.

What contributes to mitochondrial biogenesis observed with endurance training?

Heat shock proteins and increased proteins for passage to mitochondria.

What happens to strength after 6 weeks of detraining?

Strength losses can be regained and new 1RM may exceed old records.

What is the result of surgical manipulation of muscles?

Compensatory hypertrophy due to muscle overload.

What is the role of satellite cells in muscle fiber regeneration?

Activation leads to proliferation and fusion for muscle tissue repair.

How does weight training alter the contractile response of muscles?

By enhancing neural recruitment of motor units.

What is the significance of nutrient timing post-exercise?

Ingestion of protein post-resistance exercise supports muscle growth.

Why do young men typically experience greater absolute gains in muscle strength?

Due to myoplasticity.

What is the relationship between muscle atrophy and inactivity?

Reduced activity leads to major changes in muscle structure and function.

What type of muscle changes occur with chronic low-frequency stimulation?

Possible fiber type conversion.

What is a characteristic of strength gains in the early phases of resistance training?

Primarily due to neural activation.

How can resistance training be safely implemented in children?

With proper safeguards and supervision.

What is the recommended amount of protein intake to stimulate muscle protein synthesis post-training?

20-25 grams of protein.

What happens to muscle when subjected to tension from resistance training?

Increased binding of proteins to cell receptors.

How does inactivity affect muscle fiber composition?

Type I fibers are affected more than type II fibers.

What is the effect of aging on the strength training response?

Response is similar to younger adults but often blunted.

How does resistance training interact with nutrition?

Increased protein synthesis in response to resistance training.

What type of training can induce fiber splitting in certain species?

Intense strength training.

How does exercise affect protein synthesis rates?

Exercise can initially decrease synthesis during activity but increase it after.

What is one effect of high-intensity resistance training?

Increases cross-sectional area and static strength.

What type of training is generally unnecessary and may waste time?

Training beyond the basic needs for specific sports.

What hormonal factor changes can affect muscle adaptations?

Changes influenced by inadequate energy intake.

What is important for maintaining muscle adaptations over time?

Ongoing resistance training and protein intake.

What is a major consequence of immobilization for just six hours?

Reduced protein synthesis initiates muscle atrophy.

How do neural factors influence strength gains in the initial weeks of training?

They are critical during the first 8 to 10 weeks of training.

What condition in training can promote fiber type transitions?

Cross-innervation or high-intensity training.

What physiological conditions might enhance protein turnover during training?

Increased cytosolic calcium and decreased ATP.