P409 Adaptaions To Resistance Training (In-Review, In-Focus And Note)

Front 1

In-Focus: (1)

Back 1

Autogenic inhibition may be attenuated with resistance training, allowing a greater force production from trained muscles independent of increases in muscle mass

Front 2

In-Focus: (2)

Back 2

Muscle fiber hyperplasia has been clearly shown to occur in animal models with the use of resistance training to induce muscle hypertrophy. Only a few studies suggest evidence of hyerplasia in humans

Front 3

In-Focus: (3)

Back 3

Early gains in strength appear to be more influenced by neural factors, but later long-term gains are largely the result of hypertrophy

Front 4

In-Focus: (4)- Satellite cell response to muscle injury

Back 4

a) muscle injury leads to satellite cell activation and proliferation

b) satellite cells migrate to the damaged region and fuse to the damaged myofiber or

c) align and fuse to produce a new myofiber, either of which leads to a regenerated or new myofiber

Front 5

In-Review: (1)

Back 5

Neural adaptations always accompany the strength gains that result from resistance training, but hypertrophy might or might not be present

Front 6

In-Review: (2)

Back 6

Neural mechanisms leading to strength gains can include:
-increase frequency of stimulation, or rate coding

-recruitment of more motor units

-more synchronous recruitment of motor units

-decreases in autogenic inhibition from GTO's

Front 7

In-Review: (3)

Back 7

Transient muscle hypertrophy is the pumped-up feeling one gets immediately after an exercise bout.

Results from edema and is short-lived

Front 8

In-Review: (4)

Back 8

Chronic muscle hypertrophy occurs from repeated resistance training and reflects actual structural changes in the muscle

Front 9

In-Review: (5)

Back 9

Most muscle hypertrophy results from an increase in the size of individual muscle fibers

Some evidence suggests that an increase in the number of muscle fibers (hyperplasia) also might be involved

Front 10

In-Review: (6)

Back 10

Muscles atrophy when inactive due to injury, immobilization, or cessation of training

Front 11

In-Review: (7)

Back 11

Atrophy begins very quickly if training is stopped.

Training can be reduced such as maintenance program, w/o resulting in atrophy or loss of strength

Front 12

In-Review: (8)

Back 12

Resistance training is a transition of type IIx to type IIa fibers.

Evidence indicates that one fiber type can actually be converted to the other as a result of cross-innervation or chronic stimulation, and possibly with training

Front 13

In-Focus: ( )

Back 13

Delayed-onset muscle soreness results primarily from eccentric action and is associated with actual muscle disruption or damage

Front 14

In-Review: (9)- Exercise-Induced Muscle Cramps

Back 14

Exercise-associated muscle cramps (EAMCs) are defined as painful, spasmodic, involuntary contractions of skeletal muscles that occur during or immediately after exercise.

Early research suggested that muscle cramps were caused by disturbances in fluid and electrolyte balance.

Recent research they result from sustained a-motor neuron activity, with increased muscle spindle activity and decreased GTO activity

Front 15

In-Review: (10)- Exercise-Induced Muscle Cramps (2)

Back 15

Treatment for EAMCs:

be well conditioned, to reduce the likelihood of muscle fatigue

regularly stretch the muscle groups prone

maintain fluid and electrolyte balance and carbohydrate stores

Reduce exercise intensity and duration if necessary

Front 16

In-Review: (11)

Back 16

Acute muscle soreness occurs late in an exercise bout and during the immediate recovery period

Front 17

In-Review: (12)

Back 17

Delayed-onset muscle soreness (DOMS) usually peaks and lasts a day or two after the exercise bout.

Eccentric action seems to be the primary instigator of this type of soreness.

Front 18

In-Review: (13)

Back 18

Proposed causes of DOMS include structural damage to muscle cells and inflammatory reactions within the muscles

Front 19

In-Review: (14)- Sequence of events that cause DOMS

Back 19

1) Structural damage

2) impaired calcium homeostasis leading to necrosis

3) acclamation of irritants and increased macrophage activity

Front 20

In-Review: (15)

Back 20

Muscle strength is reduced in muscles injured by eccentric contractions and is likely the result of 3 factors:
a) physical disruption of the muscle

b) failure of the excitation-contraction coupling process

c) loss of contractile protein

Front 21

In-Review: (16)

Back 21

Resistance training can benefit almost everyone, regardless of his or her sex, age, or athletic involvement

Front 22

Fiber Hypertrophy =?

Back 22

-more myofibrils
-more actin and myosin filaments
-more sarcoplasm
-more connective tissue
-Increases in muscle cross-sectional area

Front 23

In-Review: Muscle soreness can be prevented or minimized by:

Back 23

-Reducing the eccentric component of muscle action during early training
-Start training at a low intensity and gradually increase
- Beginning with high-intensity, exhaustive bout of eccentric-action exercise, which will cause much soreness initially but will decrease future pain