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67 Cards in this Set
- Front
- Back
What kind of measure is strength?
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Strength is a performance measure, strength, speed, and power are all performance measures
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Resistance training leads to what?
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Substantial gains in muscular strength
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What is the largest variable of strength gains?
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Strength gains depends primarily on the status of pertaining of the subject
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Specificity of Strength Gains
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What is Isometric training?
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Muscle produces force but there is no change in muscle length
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What is Isokinetic's ?
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Training at consistent speed
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There is no rate gain difference between male and female
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The changes within muscles are due to...
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Gene expression , turning on and producing proteins |
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What is plasticity ?
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Plasticity is potential for adaptive changes
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A type 2A fiber that undergoes hypertrophy due to resistance training is an example of what kind of gain? Quantity or quality ?
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Quantity
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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?
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Quality
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Protein Turnover
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All proteins are in a state of turnover
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Transcription
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DNA to mRNA
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Translation
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mRNA to protein
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Degradation
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Protein breakdown to amino acids
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Synthesis to degradation ratio
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No lifting but young = 1/1 Losing one and gaining 1 |
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Hypertrophy accrues when?
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Synthesis succeeds degradation
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Increase in muscle size depends on..
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Net gain of synthesis over degradation
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In what type of muscle fiber does primarily degradation happen to cause an increase in muscle size?
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Type 1 Muscle Fibers
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In what type of muscle fibers does primarily increase in size due to protein synthesis?
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Type 2 Muscle Fibers
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Which Fiber Hypertrophy more with training?
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Type 2
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The more effective way to increase size is by
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increasing muscle synthesis
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Four Primary Influences on Muscle Proteins Expression
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- Inadequate energy intake - Hormones - Recruitment - Load |
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What effect would inadequate energy intake have on protein expression ?
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A negative effect because the priority is always on energy and not hypertrophy
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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 |
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Recruitment and Load
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The more muscle mass you activate, the greater the gains
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Define: Phenotype
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The observable, physical or biochemical, biochemical characteristics of an organism
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Muscle Fiber Adaptations Changes in phenotype |
the observable physical or biochemical characteristics of an organism
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Organ cell hypertrophy is when?
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a muscle enlarges rather than creating new ones
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Cell hypertrophy is when
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Each muscle fiber growths possibly by 50% then the whole muscle grows by 50% by way of each muscle fiber growing
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Cell Hyperplasia
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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.
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Within the contact of Cell Hypertrophy this is how it might work
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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.
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Although both slow and fast witch fibers increase which one appears to be more responsive to resistance training
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Fast Twitch fibers
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Females respond to resistance training in a manner similar to men
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Females muscle mass is just as responsive as males on average.
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While the absolute gains in muscle size are greater in men, the percentage increases are similar for the two genders
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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
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Hyperplasia is not fact
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body building training stims created hyperplasia
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power lifters grow by hypertrophy
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Possibly the way you train/rest can change the way the body grows
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Most of the initial gains in strength are likely due to what?
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Neural Factors
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Qualitative response first and quantitative later
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Initially there is a weak or strong relationship between increases in strength and increases in muscle CSA ?
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Weak Relationship
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Indirect Evidence of Neural Adaptations: 4 different types
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Changes in specific force (specific tension)
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Force divided by cross section area newton's/by cross section area
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Cross education or cross training effects
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purposeful training only one side of the body, in hope to have gain in the not trained side |
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Reduction of bilateral deficit - only found in untrained
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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 |
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Behind Cross Education reasons it possibly happens
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Central neural mechanism - left brain communication to the left side muscles strengthimagined contractions just thinking about contractions and show an increase in strength |
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Training bilaterally reduces the bilateral deficit and this is the proof of neural adaptation
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Why is there a bilateral deficit
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With bilateral deficit you have decreased activation of the agonist and increased activation of the antagonist !
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Decreased Coactivation of Antagonist
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A maximal muscle action of an agonist muscle is typically accompanied by simultaneous of the antagonist muscle
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Strength training deduces coactivation of antagonist.
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Direct Evidence of Neural Adaptations 3 things |
Increased Neural Drive Interpolated Twitch Alpha Motor neuron excitability (H reflex) |
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Increased Neural Drive
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EMG records and quantifies action potentials that move down the sarcolemma it reflects the number of the motor units activated and their firing |
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Increased Neural Drive - 2 Things
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More motor units activated or increased in firing rate or both
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An increase in EMG is an increase in neural activation and that is a directly observable
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We call that Neural Drive Mostly 2A and 2X |
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An increase in maximal EMG action would reflect an increase in motor unit activation |
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Untrained individuals may not be able to recruit the highest threshold motor units type IIa and IIx
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Twitch Interpolation Technique is what? |
It is a technique to measure the extent of which people fully activate their muscles
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For Twitch Interpolation you need a very powerful stimulation
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The Hoffmann H Reflex
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What sensory receptor is involved in the myotactic
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the muscle spindle
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If the muscle is stretched...
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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
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The Hoffmann Reflex is based on the stretch reflex
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The Hoffmann is used because why?
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It measures excitability of alpha motor neurons in the spinal cord
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The cell body of alpha motor neurons
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Are in the anterior gray horn of the spinal cord
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With resistance training you can
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increase the excitably of alpha motor neurons which means that they will respond at a lower threshold to stimulate
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