resistence exercise

What determines the dominant ATP energy system in resistance training?

Exercise intensity, duration and rest intervals.

Which energy system dominates maximal exercise lasting 0–6 seconds?

ATP–phosphocreatine (phosphagen) system.

Which energy systems dominate very high-intensity exercise lasting 6–30 seconds?

Phosphagen system and fast glycolysis.

Which system dominates high-intensity efforts lasting about 30 seconds to 2 minutes?

Fast (anaerobic) glycolysis.

Which systems dominate efforts lasting 2–3 minutes?

Fast glycolysis and oxidative metabolism.

Which system dominates sustained efforts longer than 3 minutes?

Oxidative (aerobic) system.

How long do most resistance-training sets last, according to the notes?

About 30–60 seconds or less.

What limits repeated maximal sets when phosphocreatine stores fall?

Reduced rapid ATP resynthesis and power output.

How quickly can muscle phosphagen stores be substantially depleted?

Within roughly 5–30 seconds of intense work.

How much rest usually restores most phosphocreatine after a hard set?

About 3–5 minutes; full restoration may take longer.

How long can more complete phosphagen replenishment take after exhaustion?

Up to roughly 8 minutes, depending on conditions.

How can accumulation of H+ affect muscle function?

Lower pH may impair enzyme activity and contraction.

Are aerobic and anaerobic systems ever entirely switched off during exercise?

No; they contribute concurrently, with varying dominance.

How many weekly muscle-strengthening days do Australian adult guidelines recommend?

At least 2 days per week.

How often do the notes recommend training each major muscle group?

2–3 days per week.

What minimum gap is recommended between hard sessions for the same muscle group?

About 48 hours.

What is a compound resistance exercise?

An exercise involving more than one joint or muscle group.

Why train both agonist and antagonist muscle groups?

To support balanced strength and joint function.

How many sets per muscle group do the notes generally suggest?

2–4 sets.

What typical between-set rest is suggested for general muscle fitness?

2–3 minutes.

What rep range do the notes suggest for general strength?

Up to about 12 repetitions.

What rep range do the notes suggest for muscular endurance?

About 15–25 repetitions, often with shorter rests.

Is muscular failure required on every set for progress?

No; maintain good technique and manage fatigue.

What are two common resistance-training session formats?

Whole-body sessions and split routines.

Why vary exercises targeting the same muscles?

Variety, reduced accommodation and better adherence.

What should take priority over reaching a rep target?

Safe, consistent technique.

What principle says adaptations reflect the training stimulus?

Specificity.

Which six systems adapt to resistance training?

Neural, muscular, connective tissue, endocrine, cardiovascular, respiratory.

What are the two main contributors to long-term strength gains?

Neural adaptations and muscle hypertrophy.

What is a motor unit?

One motor neuron and all muscle fibres it innervates.

What primarily explains rapid strength gains early in a new program?

Improved neural activation and coordination.

Can strength rise before measurable muscle hypertrophy?

Yes, especially in early training.

Name two motor-unit changes that improve strength.

Greater recruitment/synchronisation and firing rate.

How can reduced neural inhibition affect force production?

It allows greater voluntary force expression.

What happens to motor recruitment patterns with practice?

They become more efficient and task-specific.

What happens to CNS activation with resistance training?

It can increase, improving voluntary drive.

Why are neural adaptations important for older adults?

Strength and function can improve without large muscle-size gains.

What is progressive overload?

Gradually increasing training challenge as capacity improves.

What is muscular hypertrophy?

Increase in muscle-fibre size and muscle cross-sectional area.

What primary stimulus drives hypertrophy with resistance training?

Mechanical tension and repeated loading.

When does measurable hypertrophy generally become apparent?

After several weeks, depending on program and individual.

What do satellite cells contribute to muscle adaptation?

Repair, remodelling and addition of myonuclei.

What happens to muscle protein synthesis after a workout?

It increases transiently; may remain elevated for ~48 hours.

Which intramuscular energy stores may increase with training?

ATP, phosphocreatine and glycogen.

What largely determines an individual's baseline fibre-type distribution?

Genetics, with some training-related fibre-type plasticity.

Does resistance training simply convert all fast fibres into slow fibres?

No; adaptations occur without wholesale conversion.

Is muscle damage essential for hypertrophy?

No; muscle growth can occur without significant damage.

Which cells build new bone in response to loading?

Osteoblasts.

What is minimal essential strain?

A loading threshold sufficient to stimulate bone formation.

What bone adaptations can resistance exercise promote?

Higher bone mass/density and potentially cross-sectional area.

How can muscle hypertrophy influence skeletal loading?

Greater force can increase loads applied to bones.

What tendon adaptations can sufficiently heavy loading promote?

Greater stiffness and cross-sectional area over time.

Which adapts more slowly: muscle or tendon/ligament tissue?

Tendons and ligaments generally adapt more slowly.

What could improve in joint cartilage with appropriate loading?

Tissue properties and possibly thickness, context-dependent.

What determines the acute hormonal response to resistance exercise?

Exercise mode, volume, intensity, duration and rest.

Which stress hormone rises with sympathetic activation?

Adrenaline (epinephrine).

What is a major anabolic effect of testosterone on muscle?

Support of muscle protein synthesis.

How is growth hormone linked to IGF-1 signalling?

It can stimulate IGF-1-related pathways involved in growth.

What is cortisol's main effect on protein metabolism?

Promotes protein breakdown during stress.

Do brief post-exercise hormone spikes alone predict hypertrophy?

No; they are not reliable stand-alone predictors.

What anabolic role can insulin play after training?

Supports nutrient uptake and reduces protein breakdown.

What acute cardiovascular variables generally rise during lifting?

Heart rate, blood pressure and cardiac output; SV varies.

What does HR stand for?

Heart rate.

What does SV stand for?

Stroke volume.

What does CO stand for?

Cardiac output (HR × SV).

How does the Valsalva manoeuvre affect pressure during lifting?

Raises intrathoracic/intra-abdominal pressure and may sharply elevate BP.

What happens to local muscle blood flow during a sustained contraction?

It may be restricted by compression of blood vessels.

When can flow to working muscle increase after a set?

During relaxation and recovery between contractions.

What happens to resting BP with regular resistance training?

It can decrease modestly, especially with elevated baseline BP.

Does traditional lifting usually cause a large increase in VO₂max?

No; aerobic capacity changes are generally small.

How may the cardiovascular response to a familiar set change with training?

The relative acute response may become smaller.

Why can light-load, high-rep circuits stress the cardiovascular system?

Sustained work and short rests increase cardiorespiratory demand.

What is systolic blood pressure?

Arterial pressure during ventricular contraction.

What is diastolic blood pressure?

Arterial pressure during ventricular relaxation.

How does ventilation change during and just after a resistance set?

It increases, often peaking immediately after the set.

What training variables commonly increase ventilation during lifting?

Higher intensity and shorter recovery periods.

Is ventilation generally the main limit to resistance performance?

No.

Does strength training alone reliably improve aerobic oxygen extraction?

Not substantially in traditional programs.

What is muscular fatigue?

Exercise-induced reduction in force or power capacity.

What are the two broad categories of muscular fatigue?

Central and peripheral fatigue.

What is central fatigue?

A reduction in neural drive to the working muscles.

What is peripheral fatigue?

Reduced force production arising within muscle or its peripheral pathways.

Which subjective measure may rise before task failure?

Rating of perceived exertion (RPE).

Which energy stores can contribute to peripheral fatigue when depleted?

ATP and phosphocreatine.

What change in calcium handling can contribute to peripheral fatigue?

Reduced calcium release/sensitivity, impairing contraction.

Why is failure training not universally required?

Training quality, volume, goals and recovery matter.

What does training volume describe?

Total work performed; e.g., sets × reps × load for lifting.

What does EIMD mean?

Exercise-induced muscle damage.

What does DOMS mean?

Delayed-onset muscle soreness.

When is DOMS usually most noticeable?

About 24–72 hours after unfamiliar or demanding exercise.

How long may DOMS last?

Often around 3–4 days, sometimes longer.

What type of muscle action commonly produces the most DOMS?

Unaccustomed eccentric contractions.

What is an eccentric contraction?

Muscle lengthening while producing force.

Give two examples of eccentric exercise.

Lowering weights and downhill running.

What is an early proposed step in eccentric exercise-induced damage?

High force disrupts muscle cell structures.

What follows muscle microdamage as recovery begins?

Inflammatory signalling, repair and adaptation.

What is the repeated-bout effect?

Less soreness/damage after repeated exposure to similar exercise.

Does soreness reliably indicate an effective training session?

No; adaptation can occur without DOMS.

What are the three fundamental training principles in the notes?

Variety, overload and specificity.

Why does training require recovery?

Recovery supports adaptation and performance restoration.