Muscle Physiology and Strength Training: Key Concepts and Principles
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59 Terms
What is muscular strength?
Maximal force a muscle can generate
What does 1RM measure?
Max weight for one rep
How is muscular power defined?
Force/time
Why is power important?
Involves explosive movement
What is muscular endurance?
Repeated contractions over time
What is aerobic power also called?
VO2 max
What limits aerobic power?
Cardiovascular system
What does the Wingate test measure?
Anaerobic power
What does the principle of individuality mean?
Genetics affect results
What does the principle of specificity mean?
Training matches activity
What does 'use it or lose it' refer to?
Reversibility
What does progressive overload require?
Increased demand
What is periodization?
Variation
After 3-6 months of training, strength increases by what percentage?
25-100%
What do strength gains come from?
Both hypertrophy and neural changes
What causes strength gains without hypertrophy?
Neural adaptations
How are motor units normally recruited?
Asynchronously
What does synchronous recruitment lead to?
More strength
What does rate coding refer to?
Neural firing frequency
What is autogenic inhibition controlled by?
Golgi tendon organs
What does resistance training reduce?
Inhibitory signals
What does hypertrophy mean?
Muscle growth
What causes transient hypertrophy?
Fluid buildup
What involves chronic hypertrophy?
Structural change
What does eccentric training produce?
More hypertrophy
What is concentric contraction?
Muscle shortening
What is eccentric contraction?
Muscle lengthening
Which contraction causes more DOMS?
Eccentric
When does DOMS occur?
12-48 hrs later
What causes DOMS?
Structural damage/inflammation
What occurs in Z-line disruption?
DOMS
What happens to protein synthesis after exercise?
Increases
What is the primary signal for protein synthesis?
Mechanical stretch
What is the recommended protein intake for athletes?
1.6-1.7 g/kg
What do short-term strength gains come from?
Neural adaptations
What do long-term strength gains come from?
Hypertrophy
What does fiber hypertrophy include?
More myofibrils
What effect does testosterone have on growth?
Promotes hypertrophy
What does fiber hyperplasia mean?
More fibers
What are satellite cells?
Stem cells
What activates satellite cells?
Stretch/injury
What happens to Type II fibers with aerobic training?
Become more oxidative
What happens to Type I fibers with anaerobic training?
Become more anaerobic
What is the common fiber shift in humans?
IIx → IIa
What is sarcopenia?
Muscle loss with age
How do older adults gain strength?
Mainly from neural adaptations
What do older adults show in terms of strength gains?
Blunted gains
What does DOMS reduce?
Strength
How can you reduce DOMS?
Gradually increase load
How does diet support hypertrophy?
Increasing protein synthesis
What does net positive protein balance mean?
More synthesis than breakdown
What does detraining cause?
Decreased 1RM
How long does it take to return strength lost during detraining?
6 weeks
What does maintenance training do?
Maintains strength
What should exercise order be?
Large to small muscles
What is the recommended rest between sets for novices?
2-3 min
What is the recommended rest between sets for advanced trainees?
1-2 min
What do concentric actions mainly cause?
Acceleration
What do eccentric actions mainly cause?
Deceleration