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67 Cards in this Set

  • Front
  • Back
What kind of measure is strength?
Strength is a performance measure, strength, speed, and power are all performance measures
Resistance training leads to what?
Substantial gains in muscular strength
What is the largest variable of strength gains?
Strength gains depends primarily on the status of pertaining of the subject
Specificity of Strength Gains

What is Isometric training?
Muscle produces force but there is no change in muscle length
What is Isokinetic's ?
Training at consistent speed
There is no rate gain difference between male and female

The changes within muscles are due to...

Gene expression , turning on and producing proteins

What is plasticity ?
Plasticity is potential for adaptive changes
A type 2A fiber that undergoes hypertrophy due to resistance training is an example of what kind of gain? Quantity or quality ?
Quantity
If training causes the repression of the gene coded for 2X MHC but turns on the expression of 2A MHC what kind of gains is that? Quantity or quality?
Quality
Protein Turnover
All proteins are in a state of turnover
Transcription
DNA to mRNA
Translation
mRNA to protein
Degradation
Protein breakdown to amino acids
Synthesis to degradation ratio

No lifting but young = 1/1 Losing one and gaining 1



Hypertrophy accrues when?
Synthesis succeeds degradation
Increase in muscle size depends on..
Net gain of synthesis over degradation
In what type of muscle fiber does primarily degradation happen to cause an increase in muscle size?
Type 1 Muscle Fibers
In what type of muscle fibers does primarily increase in size due to protein synthesis?
Type 2 Muscle Fibers
Which Fiber Hypertrophy more with training?
Type 2
The more effective way to increase size is by
increasing muscle synthesis
Four Primary Influences on Muscle Proteins Expression

- Inadequate energy intake


- Hormones


- Recruitment


- Load

What effect would inadequate energy intake have on protein expression ?
A negative effect because the priority is always on energy and not hypertrophy

How can Hormones have both positive and negative effects on protein expression?

positive effect - anabolic hormones that facilitate - growth hormone, testosterone, or IGF




negative - catabolic hormones - cortisol

Recruitment and Load
The more muscle mass you activate, the greater the gains
Define: Phenotype
The observable, physical or biochemical, biochemical characteristics of an organism

Muscle Fiber Adaptations


Changes in phenotype

the observable physical or biochemical characteristics of an organism
Organ cell hypertrophy is when?
a muscle enlarges rather than creating new ones
Cell hypertrophy is when
Each muscle fiber growths possibly by 50% then the whole muscle grows by 50% by way of each muscle fiber growing
Cell Hyperplasia
This is an increase in overall muscle cell by which new muscle cells are created. possibly way of splitting or even with satellite cells being involved.
Within the contact of Cell Hypertrophy this is how it might work
myofibrils you have 1000's of them, in every muscle cell, inside that cell the muscle grow and at a critical point they split and they keep splitting and growing. The size and number of myofibrils consistently grows in our muscle with training.
Although both slow and fast witch fibers increase which one appears to be more responsive to resistance training
Fast Twitch fibers
Females respond to resistance training in a manner similar to men
Females muscle mass is just as responsive as males on average.
While the absolute gains in muscle size are greater in men, the percentage increases are similar for the two genders

It does seem that the when activating muscle cells the nervous system is more powerful in men and therefore it takes less time for them to reach peak

Hyperplasia is not fact

body building training stims created hyperplasia
power lifters grow by hypertrophy
Possibly the way you train/rest can change the way the body grows

Most of the initial gains in strength are likely due to what?
Neural Factors
Qualitative response first and quantitative later

Initially there is a weak or strong relationship between increases in strength and increases in muscle CSA ?
Weak Relationship
Indirect Evidence of Neural Adaptations: 4 different types

Changes in specific force (specific tension)
Force divided by cross section area newton's/by cross section area
Cross education or cross training effects

purposeful training only one side of the body, in hope to have gain in the not trained side

Reduction of bilateral deficit - only found in untrained

Force contracted from both sides is less than the sum of one side. 150Ibs on the right and 150Ibs does mean you can lift 300Ibs



Behind Cross Education reasons it possibly happens

Central neural mechanism - left brain communication to the left side muscles


strengthimagined contractions just thinking about contractions and show an increase in strength

Training bilaterally reduces the bilateral deficit and this is the proof of neural adaptation

Why is there a bilateral deficit
With bilateral deficit you have decreased activation of the agonist and increased activation of the antagonist !
Decreased Coactivation of Antagonist
A maximal muscle action of an agonist muscle is typically accompanied by simultaneous of the antagonist muscle
Strength training deduces coactivation of antagonist.

Direct Evidence of Neural Adaptations 3 things

Increased Neural Drive


Interpolated Twitch


Alpha Motor neuron excitability (H reflex)

Increased Neural Drive

EMG records and quantifies action potentials that move down the sarcolemma


it reflects the number of the motor units activated and their firing



Increased Neural Drive - 2 Things
More motor units activated or increased in firing rate or both
An increase in EMG is an increase in neural activation and that is a directly observable

We call that Neural Drive


Mostly 2A and 2X

An increase in maximal EMG action would reflect an increase in motor unit activation



Untrained individuals may not be able to recruit the highest threshold motor units type IIa and IIx

Twitch Interpolation Technique is what?

It is a technique to measure the extent of which people fully activate their muscles
For Twitch Interpolation you need a very powerful stimulation

The Hoffmann H Reflex

What sensory receptor is involved in the myotactic
the muscle spindle
If the muscle is stretched...
the spindle is stretched and it sends an afferent signal that travels back to the spinal cord, has a synapse with alpha motor neurons which go back to the same muscle and makes that muscle contract
The Hoffmann Reflex is based on the stretch reflex

The Hoffmann is used because why?
It measures excitability of alpha motor neurons in the spinal cord
The cell body of alpha motor neurons
Are in the anterior gray horn of the spinal cord
With resistance training you can
increase the excitably of alpha motor neurons which means that they will respond at a lower threshold to stimulate