Podcast
Questions and Answers
What factor significantly contributes to strength gains as a result of resistance training?
What factor significantly contributes to strength gains as a result of resistance training?
- Lower intensity training
- Altered neural control (correct)
- Increased weight of equipment
- Reduced muscle plasticity
What is the process that involves an increase in both contractile and structural proteins within a muscle fiber?
What is the process that involves an increase in both contractile and structural proteins within a muscle fiber?
- Muscle regeneration
- Muscle atrophy
- Muscle hyperplasia
- Muscle hypertrophy (correct)
Which demographic is noted to have a higher potential for strength gain?
Which demographic is noted to have a higher potential for strength gain?
- Young males with high muscle plasticity (correct)
- Individuals training for endurance events
- Older adults with sedentary lifestyles
- Children under the age of 12
What role do satellite cells play in muscle tissue?
What role do satellite cells play in muscle tissue?
What is the initial phase of Selye’s General Adaptation Syndrome?
What is the initial phase of Selye’s General Adaptation Syndrome?
Which of the following is NOT a result of resistance training adaptations?
Which of the following is NOT a result of resistance training adaptations?
Which option would NOT be a method to acutely increase the amount of force generated in a muscle?
Which option would NOT be a method to acutely increase the amount of force generated in a muscle?
What primarily stimulates the growth of tendons and ligaments during exercise?
What primarily stimulates the growth of tendons and ligaments during exercise?
Adaptations within the neuromuscular chain primarily occur at what level during anaerobic training?
Adaptations within the neuromuscular chain primarily occur at what level during anaerobic training?
What is one of the factors that influences the amount of force generated in a muscle fiber?
What is one of the factors that influences the amount of force generated in a muscle fiber?
What is the effect of sprint training on muscle function?
What is the effect of sprint training on muscle function?
Which adaptation is likely to occur first in a new training program?
Which adaptation is likely to occur first in a new training program?
What happens to the capillary density as a result of resistance training?
What happens to the capillary density as a result of resistance training?
What contributes to maintaining an adequate myonuclear domain during hypertrophy?
What contributes to maintaining an adequate myonuclear domain during hypertrophy?
Which of the following is NOT a method mentioned for increasing force production during resistance training?
Which of the following is NOT a method mentioned for increasing force production during resistance training?
Which change is NOT typically associated with muscular adaptations from resistance training?
Which change is NOT typically associated with muscular adaptations from resistance training?
What is primarily responsible for the increase in muscle size during anaerobic training?
What is primarily responsible for the increase in muscle size during anaerobic training?
Which type of hypertrophy results from an increase in sarcoplasm and storage of substrates?
Which type of hypertrophy results from an increase in sarcoplasm and storage of substrates?
What is selective recruitment in advanced lifters indicative of?
What is selective recruitment in advanced lifters indicative of?
What is most likely to decrease as a result of anaerobic training adaptations?
What is most likely to decrease as a result of anaerobic training adaptations?
What is the primary method of muscular enlargement described?
What is the primary method of muscular enlargement described?
Which of the following statements about muscle fiber adaptations is accurate?
Which of the following statements about muscle fiber adaptations is accurate?
What is the significance of fiber type shifts in response to anaerobic training?
What is the significance of fiber type shifts in response to anaerobic training?
Which of the following is a consequence of aging related to muscle?
Which of the following is a consequence of aging related to muscle?
What is the primary structural component of all connective tissue?
What is the primary structural component of all connective tissue?
Which type of collagen is primarily associated with cartilage?
Which type of collagen is primarily associated with cartilage?
What happens to dormant osteoblasts in response to strain?
What happens to dormant osteoblasts in response to strain?
What does minimal essential strain (MES) refer to?
What does minimal essential strain (MES) refer to?
What is a likely result of collagen fibers becoming mineralized?
What is a likely result of collagen fibers becoming mineralized?
Which of the following contributes to connective tissue strength and size increases?
Which of the following contributes to connective tissue strength and size increases?
What type of adaptations does the General Adaptation Syndrome highlight?
What type of adaptations does the General Adaptation Syndrome highlight?
Where does connective tissue strength primarily increase?
Where does connective tissue strength primarily increase?
Which bone type responds more rapidly to stimuli?
Which bone type responds more rapidly to stimuli?
Why might mitochondrial density decrease in response to certain training?
Why might mitochondrial density decrease in response to certain training?
What is the effect of high volume/short rest training on muscle adaptations?
What is the effect of high volume/short rest training on muscle adaptations?
What structural change occurs in collagen fibers with consistent anaerobic exercise?
What structural change occurs in collagen fibers with consistent anaerobic exercise?
What role do osteoblasts have in bone remodeling?
What role do osteoblasts have in bone remodeling?
What is the primary purpose of progressive overload in a resistance training program?
What is the primary purpose of progressive overload in a resistance training program?
Which of the following describes a key characteristic of a hypertrophy training program?
Which of the following describes a key characteristic of a hypertrophy training program?
Which neural adaptation is primarily responsible for improved strength through motor unit recruitment?
Which neural adaptation is primarily responsible for improved strength through motor unit recruitment?
What time frame is typically recommended for rest between sets during strength training?
What time frame is typically recommended for rest between sets during strength training?
Which muscle fiber adaptation is most directly linked to muscle hypertrophy?
Which muscle fiber adaptation is most directly linked to muscle hypertrophy?
What happens to previously dormant osteoblasts in response to mechanical strain?
What happens to previously dormant osteoblasts in response to mechanical strain?
Which adaptation is primarily a result of high load resistance training?
Which adaptation is primarily a result of high load resistance training?
Which type of stress is most likely to cause an increase in myofibril number?
Which type of stress is most likely to cause an increase in myofibril number?
What effect does high volume/short rest training typically have on muscle adaptations?
What effect does high volume/short rest training typically have on muscle adaptations?
Why might there be a decrease in mitochondrial density during specific training adaptations?
Why might there be a decrease in mitochondrial density during specific training adaptations?
What is the recommended rep range for hypertrophy training?
What is the recommended rep range for hypertrophy training?
What type of training typically utilizes a high volume and low load approach?
What type of training typically utilizes a high volume and low load approach?
What is the typical rest interval recommended between sets for strength training?
What is the typical rest interval recommended between sets for strength training?
What is an important neural adaptation that occurs with resistance training?
What is an important neural adaptation that occurs with resistance training?
Which physiological adaptation is primarily responsible for strength increases in the early stages of resistance training?
Which physiological adaptation is primarily responsible for strength increases in the early stages of resistance training?
What is the primary process by which muscle fibers increase their size during hypertrophy?
What is the primary process by which muscle fibers increase their size during hypertrophy?
How do satellite cells contribute to muscle hypertrophy following muscle injury?
How do satellite cells contribute to muscle hypertrophy following muscle injury?
What structural change occurs as a consequence of resistance training?
What structural change occurs as a consequence of resistance training?
What happens to connective tissue as a response to high-intensity exercise?
What happens to connective tissue as a response to high-intensity exercise?
What impact does sprint training have on muscle function?
What impact does sprint training have on muscle function?
What is one of the effects of resistance training on mitochondrial density?
What is one of the effects of resistance training on mitochondrial density?
What role do mechanical forces play in the adaptations of connective tissues during exercise?
What role do mechanical forces play in the adaptations of connective tissues during exercise?
How does the process of hypertrophy differ from hyperplasia?
How does the process of hypertrophy differ from hyperplasia?
What is the primary reason for strength gain potential being higher in young males?
What is the primary reason for strength gain potential being higher in young males?
What is one of the five factors that can acutely increase the amount of force generated in a muscle?
What is one of the five factors that can acutely increase the amount of force generated in a muscle?
During which phase of Selye’s General Adaptation Syndrome does the body experience initial shock or stress?
During which phase of Selye’s General Adaptation Syndrome does the body experience initial shock or stress?
What primarily determines whether an individual experiences adaptation or exhaustion in response to training stress?
What primarily determines whether an individual experiences adaptation or exhaustion in response to training stress?
What type of training is likely to elicit the greatest neural adaptations?
What type of training is likely to elicit the greatest neural adaptations?
Which neural adaptation occurs early in a resistance training program, leading to improved strength?
Which neural adaptation occurs early in a resistance training program, leading to improved strength?
What adaptation does muscle damage evoke in the context of resistance training?
What adaptation does muscle damage evoke in the context of resistance training?
What aspect of force gradation is influenced more by motor unit recruitment than by muscle fiber structure?
What aspect of force gradation is influenced more by motor unit recruitment than by muscle fiber structure?
Which change is associated with an increase in collagen fibril diameter during anaerobic exercise?
Which change is associated with an increase in collagen fibril diameter during anaerobic exercise?
What is the approximate force required to trigger minimal essential strain (MES) for new bone formation?
What is the approximate force required to trigger minimal essential strain (MES) for new bone formation?
Where does connective tissue strength notably increase from consistent anaerobic exercise?
Where does connective tissue strength notably increase from consistent anaerobic exercise?
Which type of collagen is primarily responsible for the structure of tendons and ligaments?
Which type of collagen is primarily responsible for the structure of tendons and ligaments?
What is a crucial structural adaptation that occurs in connective tissue as a result of anaerobic exercise?
What is a crucial structural adaptation that occurs in connective tissue as a result of anaerobic exercise?
How does trabecular bone respond to exercise stimuli compared to cortical bone?
How does trabecular bone respond to exercise stimuli compared to cortical bone?
What change occurs within the body of the tendon due to consistent anaerobic exercise?
What change occurs within the body of the tendon due to consistent anaerobic exercise?
What happens to osteoblast activity when exposed to minimal essential strain (MES)?
What happens to osteoblast activity when exposed to minimal essential strain (MES)?
What primarily facilitates fiber type transitions in skeletal muscle as a result of anaerobic training?
What primarily facilitates fiber type transitions in skeletal muscle as a result of anaerobic training?
What is the main consequence of muscle hypertrophy from anaerobic training?
What is the main consequence of muscle hypertrophy from anaerobic training?
Which adaptation is typically seen with heavy resistance training in muscle fibers?
Which adaptation is typically seen with heavy resistance training in muscle fibers?
What defines sarcoplasmic hypertrophy in muscle fibers?
What defines sarcoplasmic hypertrophy in muscle fibers?
What potential change might occur as a result of anaerobic training regarding mitochondrial and capillary density?
What potential change might occur as a result of anaerobic training regarding mitochondrial and capillary density?
What is the term used for a decrease in muscle girth, often associated with aging?
What is the term used for a decrease in muscle girth, often associated with aging?
Which of the following best describes the process of hyperplasia?
Which of the following best describes the process of hyperplasia?
What outcome results from the specific adaptations of muscle fibers to power or plyometric training?
What outcome results from the specific adaptations of muscle fibers to power or plyometric training?
What contributes to the initial strength gains during resistance training?
What contributes to the initial strength gains during resistance training?
Which factor is primarily responsible for muscle hypertrophy after resistance training?
Which factor is primarily responsible for muscle hypertrophy after resistance training?
During which phase of Selye’s General Adaptation Syndrome do performance improvements typically occur?
During which phase of Selye’s General Adaptation Syndrome do performance improvements typically occur?
What is one of the earliest neural adaptations to occur with high-intensity training?
What is one of the earliest neural adaptations to occur with high-intensity training?
Which adaptation is NOT typically seen with resistance training?
Which adaptation is NOT typically seen with resistance training?
What is a significant factor influencing strength gain in young males as compared to older individuals?
What is a significant factor influencing strength gain in young males as compared to older individuals?
What primarily determines the amount of force produced by a single muscle fiber?
What primarily determines the amount of force produced by a single muscle fiber?
Which type of collagen is primarily associated with bone, tendon, and ligaments?
Which type of collagen is primarily associated with bone, tendon, and ligaments?
What is the threshold stimulus that initiates new bone formation called?
What is the threshold stimulus that initiates new bone formation called?
Which change in collagen contributes to increases in connective tissue size and strength?
Which change in collagen contributes to increases in connective tissue size and strength?
Where can connective tissue strength increase the most effectively?
Where can connective tissue strength increase the most effectively?
What is the main feature of trabecular bone in response to stimuli?
What is the main feature of trabecular bone in response to stimuli?
What effect does the application of a longitudinal weight-bearing force have on bone?
What effect does the application of a longitudinal weight-bearing force have on bone?
What contributes to increased bone mineral density (BMD) during progressive overload?
What contributes to increased bone mineral density (BMD) during progressive overload?
What is a key characteristic of collagen fibers when subjected to consistent anaerobic exercise?
What is a key characteristic of collagen fibers when subjected to consistent anaerobic exercise?
Which of the following best describes covalent cross-links in hypertrophied fibers?
Which of the following best describes covalent cross-links in hypertrophied fibers?
What adaptations occur at the neuromuscular junction as a result of anaerobic training?
What adaptations occur at the neuromuscular junction as a result of anaerobic training?
Which mechanism primarily contributes to increases in maximal strength and power in muscles?
Which mechanism primarily contributes to increases in maximal strength and power in muscles?
How does anaerobic training affect the stretch reflex response?
How does anaerobic training affect the stretch reflex response?
What is the typical percentage of muscle tissue that can be voluntarily activated by untrained individuals?
What is the typical percentage of muscle tissue that can be voluntarily activated by untrained individuals?
What change occurs in the Golgi tendon organs (GTO) as a result of anaerobic training?
What change occurs in the Golgi tendon organs (GTO) as a result of anaerobic training?
Which of the following adaptations is associated with an increase in the end-plate area of the neuromuscular junction?
Which of the following adaptations is associated with an increase in the end-plate area of the neuromuscular junction?
What physiological change is associated with an increase in muscle spindle sensitivity?
What physiological change is associated with an increase in muscle spindle sensitivity?
What effect does anaerobic training have on the recruitment of muscle fibers?
What effect does anaerobic training have on the recruitment of muscle fibers?
Which adaptation is likely to occur in response to increased force development during exercise?
Which adaptation is likely to occur in response to increased force development during exercise?
What happens to collagen fibers after they become mineralized?
What happens to collagen fibers after they become mineralized?
What type of adaptation is primarily driven by high load resistance training?
What type of adaptation is primarily driven by high load resistance training?
Which factor is likely to result from metabolic stress or muscle damage during training?
Which factor is likely to result from metabolic stress or muscle damage during training?
Why might previously dormant osteoblasts migrate to sites experiencing strain?
Why might previously dormant osteoblasts migrate to sites experiencing strain?
What is a potential reason for a decrease in mitochondrial density after specific training adaptations?
What is a potential reason for a decrease in mitochondrial density after specific training adaptations?
What is primarily responsible for an increase in the diameter of myofibrils during hypertrophy?
What is primarily responsible for an increase in the diameter of myofibrils during hypertrophy?
Which of the following best describes the role of satellite cells in muscle hypertrophy?
Which of the following best describes the role of satellite cells in muscle hypertrophy?
Which muscular adaptation is specifically associated with increased resistance training?
Which muscular adaptation is specifically associated with increased resistance training?
What happens to the density of capillaries as a result of increased resistance training?
What happens to the density of capillaries as a result of increased resistance training?
How does sprint training primarily affect muscle function?
How does sprint training primarily affect muscle function?
Which adaptation in connective tissue is necessary for growth during exercise?
Which adaptation in connective tissue is necessary for growth during exercise?
What is a characteristic change in muscle structure as a result of resistance training?
What is a characteristic change in muscle structure as a result of resistance training?
Which adaptation is most likely NOT a result of anaerobic training?
Which adaptation is most likely NOT a result of anaerobic training?
Which of the following accurately describes a response to acute muscle damage?
Which of the following accurately describes a response to acute muscle damage?
Which factor contributes to the hypertrophy of muscle fibers?
Which factor contributes to the hypertrophy of muscle fibers?
Flashcards
Neuromuscular Adaptations
Neuromuscular Adaptations
Changes in the nervous system's control of muscles, leading to increased strength and force production.
Strength Gain Potential
Strength Gain Potential
The ability to improve strength through training, greater in young males due to muscle plasticity.
General Adaptation Syndrome (GAS)
General Adaptation Syndrome (GAS)
A model of how the body adapts to stress, including potential for adaptation or exhaustion due to training overload.
Muscle Hypertrophy
Muscle Hypertrophy
Signup and view all the flashcards
Force Gradation
Force Gradation
Signup and view all the flashcards
Motor Unit Recruitment
Motor Unit Recruitment
Signup and view all the flashcards
Neural Adaptations
Neural Adaptations
Signup and view all the flashcards
High Intensity Training
High Intensity Training
Signup and view all the flashcards
Sarcoplasmic Hypertrophy
Sarcoplasmic Hypertrophy
Signup and view all the flashcards
Myofibrillar Hypertrophy
Myofibrillar Hypertrophy
Signup and view all the flashcards
Anaerobic Training Adaptations
Anaerobic Training Adaptations
Signup and view all the flashcards
Selective Recruitment
Selective Recruitment
Signup and view all the flashcards
Size Principle
Size Principle
Signup and view all the flashcards
Muscle Atrophy
Muscle Atrophy
Signup and view all the flashcards
Hyperplasia(Muscle)
Hyperplasia(Muscle)
Signup and view all the flashcards
Myofibrils
Myofibrils
Signup and view all the flashcards
Satellite Cells
Satellite Cells
Signup and view all the flashcards
Resistance Training Adaptations
Resistance Training Adaptations
Signup and view all the flashcards
Connective tissue adaptations
Connective tissue adaptations
Signup and view all the flashcards
Myonuclear Domain
Myonuclear Domain
Signup and view all the flashcards
Pennation angle
Pennation angle
Signup and view all the flashcards
Progressive Overload
Progressive Overload
Signup and view all the flashcards
Specific Adaptations
Specific Adaptations
Signup and view all the flashcards
High-Load Resistance Training Adaptations
High-Load Resistance Training Adaptations
Signup and view all the flashcards
High Volume/Short Rest Adaptations
High Volume/Short Rest Adaptations
Signup and view all the flashcards
Muscle Fiber Adaptation to High Load
Muscle Fiber Adaptation to High Load
Signup and view all the flashcards
Mitochondrial Density Decrease
Mitochondrial Density Decrease
Signup and view all the flashcards
Connective Tissue Changes
Connective Tissue Changes
Signup and view all the flashcards
Collagen Fiber Types
Collagen Fiber Types
Signup and view all the flashcards
Tendon Adaptations
Tendon Adaptations
Signup and view all the flashcards
Connective Tissue Strengthening Sites
Connective Tissue Strengthening Sites
Signup and view all the flashcards
Trabecular Bone
Trabecular Bone
Signup and view all the flashcards
Minimal Essential Strain (MES)
Minimal Essential Strain (MES)
Signup and view all the flashcards
Bone Remodeling
Bone Remodeling
Signup and view all the flashcards
Progressive Overload for Bones
Progressive Overload for Bones
Signup and view all the flashcards
What are the 5 factors that influence force output?
What are the 5 factors that influence force output?
Signup and view all the flashcards
What happens to muscles after weeks of resistance training?
What happens to muscles after weeks of resistance training?
Signup and view all the flashcards
General Adaptation Syndrome
General Adaptation Syndrome
Signup and view all the flashcards
What happens to the body during the alarm phase of GAS?
What happens to the body during the alarm phase of GAS?
Signup and view all the flashcards
What is the benefit of Anaerobic training?
What is the benefit of Anaerobic training?
Signup and view all the flashcards
What's the relationship between force gradation and muscle fibers?
What's the relationship between force gradation and muscle fibers?
Signup and view all the flashcards
Hyperplasia
Hyperplasia
Signup and view all the flashcards
Hypertrophy
Hypertrophy
Signup and view all the flashcards
Myofibril Growth
Myofibril Growth
Signup and view all the flashcards
Satellite Cells Role
Satellite Cells Role
Signup and view all the flashcards
Resistance Training Effects
Resistance Training Effects
Signup and view all the flashcards
Connective Tissue Growth Stimulus
Connective Tissue Growth Stimulus
Signup and view all the flashcards
Muscle Adaptations Examples
Muscle Adaptations Examples
Signup and view all the flashcards
Why do we see specific adaptations?
Why do we see specific adaptations?
Signup and view all the flashcards
Why is there an increase in myofibril and not myofiber number?
Why is there an increase in myofibril and not myofiber number?
Signup and view all the flashcards
Why can mitochondrial density go down?
Why can mitochondrial density go down?
Signup and view all the flashcards
Anaerobic Training
Anaerobic Training
Signup and view all the flashcards
What is the main difference between resistance training and high-load resistance training?
What is the main difference between resistance training and high-load resistance training?
Signup and view all the flashcards
Motor Cortex Activity
Motor Cortex Activity
Signup and view all the flashcards
Neuromuscular Junction Changes
Neuromuscular Junction Changes
Signup and view all the flashcards
Proprioceptor Adaptations
Proprioceptor Adaptations
Signup and view all the flashcards
Stretch Reflex Enhancement
Stretch Reflex Enhancement
Signup and view all the flashcards
GTO Threshold Increase
GTO Threshold Increase
Signup and view all the flashcards
Adaptations of Motor Units
Adaptations of Motor Units
Signup and view all the flashcards
What are the main types of neuromuscular adaptations?
What are the main types of neuromuscular adaptations?
Signup and view all the flashcards
How does the GTO affect force production?
How does the GTO affect force production?
Signup and view all the flashcards
Tendon Adaptation: Fibril Diameter
Tendon Adaptation: Fibril Diameter
Signup and view all the flashcards
Tendon Adaptation: Cross-links
Tendon Adaptation: Cross-links
Signup and view all the flashcards
Tendon Adaptation: Fibril Number
Tendon Adaptation: Fibril Number
Signup and view all the flashcards
Trabecular Bone: Rapid Response
Trabecular Bone: Rapid Response
Signup and view all the flashcards
Study Notes
Neuromuscular Adaptations
- Resistance training over 3-6 months improves force production and maximal movement.
- Strength gains range from 25% to 100%.
- Neural control and muscle hypertrophy are altered.
- Strength gain potential is higher in young males.
- Muscle plasticity levels are elevated.
Selye's General Adaptation Syndrome (GAS)
- GAS explains how the body responds to training stress.
- The body adapts or exhausts depending on the training stimulus.
- The alarm phase is the initial recognition of the stimulus and is often accompanied by fatigue.
- Resistance phase is when body adaptation occurs leading to an elevated baseline.
- Supercompensation is caused by the adaptive response, resulting in a new higher level of performance capacity.
- Overtraining can cause performance suppression if stressors are too high.
Muscle Damage and Adaptations
- Unaccustomed eccentric exercise (downhill running) leads to muscle damage and the release of cytosolic enzymes and myoglobin.
- High muscle force damage the sarcolemma.
- Metabolites (e.g., calcium) accumulate; producing more damage.
- Resulting reduced force capacity.
Glycogen Supercompensation
- Glycogen levels are affected by exercise and recovery.
- Low glycogen levels precede exercise.
- Normal glycogen levels exist during recovery.
- Following recovery, high levels of glycogen (supercompensation) are observed.
Adaptations to Resistance Training
- Various system variables are affected by resistance training.
- Muscle fiber number, size, type, and strength show increases/changes.
- Mitochondria volume/density changes.
- Twitch contraction time decreases.
- Enzymes show increases or no change.
- Basal metabolism is not known to change, but intramuscular fuel stores and aerobic capacity increase or are not affected by resistance training.
Adaptations in Force Gradation
- The amount of force generated by a muscle fiber is dependent on the number of cross-bridges.
- Five ways to acutely increase force are: -Motor unit recruitment -Motor unit discharge frequency -Motor unit type -Stretch reflex activation -Speed of contraction
Neural Adaptations
- Anaerobic training causes adaptations along the neuromuscular chain, starting at higher brain centers and progressing to muscle fibers.
- High-intensity training elicits greater adaptations.
- Neural adaptations occur early in a training program.
- Motor cortex activity increases with both increasing force development and new exercise/movement
- This is learned.
Neural Adaptations (More Detailed)
- Maximal strength and power increase through increases of recruitment, firing rate, firing synchronization, or combination of these.
- Untrained individuals can only voluntarily activate ~70% of muscle tissue.
- Possible neuromuscular junction changes with anaerobic training include increased surface area, dispersed and irregular shaped synapses, and an increase in length of nerve terminal branching.
- Acetylcholine receptors disperse in the end plate region.
- Proprioceptor adaptations include enhancement of the stretch reflex for magnitude and rate of force development.
- Muscles spindles and elasticity are also impacted, leading to shorter amortization and a threshold increase in GTO.
- Inhibitory impulses also decrease.
Size Principle Adaptations
- With heavy-resistance training, all muscle fibers (Type I & Type II) grow and are recruited in a consecutive order based on their size (size principle) to increase strength.
- Advanced lifters may adapt by recruiting motor units out of consecutive order, enabling greater power production.
Muscular Adaptations
- Anaerobic training leads to muscle hypertrophy (growth) increasing strength and power.
- Strength and power increases involve connective tissue (tendons & fascia):
- Changes also occur in muscle substrate content and glycolytic enzyme activity.
Muscular Adaptations (More Detail)
- Skeletal muscle adapts to anaerobic training by increasing size (cross-sectional diameter), transitioning fiber types, and enhancing biochemical and ultrastructural components.
- This leads to improved muscular strength, power, and endurance.
- The changes in the structure of the muscle itself (architecture) lead to improved function.
- Resistance training results in changes such as increased myofibrillar volume, sarcoplasmic density, sarcoplasmic reticulum and T-tubule density, sodium-potassium ATPase activity.
- Sprint training increases calcium release; resistance training increases the angle of pennation.
- Other muscular adaptations also occur, including reduced mitochondrial density, reduced capillary density, increased buffering capacity (acid-base balance), and changes in muscle substrate content and enzyme activity.
Muscular Adaptations Terms
- Hypertrophy: Increased muscle size due to increased cross-sectional area of existing fibers.
- Hyperplasia: Increase in the number of muscle fibers through splitting.
- Atrophy: Decrease in muscle size and girth.
- Sarcopenia: Age-related muscle atrophy.
How do Muscles Hypertrophy?
- Sarcoplasmic hypertrophy: Increased sarcoplasm (the cytoplasm surrounding myofibrils) and storage of muscle substrates.
- Myofibrillar hypertrophy: Increased size of myofibrils through increasing the number of myofilaments (actin and myosin); resulting in the increase of sarcomeres in parallel.
- Muscles grow bigger in size by increasing the number of myofibrils and the size of these myofibrils.
- Myofibril size is increased through the addition of contractile proteins (actin/myosin) and by increasing the number of sarcomeres in parallel.
Key Point
- Hypertrophy results from both increased synthesis of contractile proteins and the increased number of myofibrils.
- New myofilaments are added to the external layers of the myofibril, increasing the diameter.
Satellite Cells & Hypertrophy
- Satellite cells are myogenic stem cells for muscle regeneration.
- Acute damage or rapid stretching activates and proliferates satellite cells.
- Satellite cells migrate where damage has occurred and repair the myofibers.
- Satellite cells become new myonuclei within the fibers to maintain adequate myonuclear domains for muscle hypertrophy.
Connective Tissue Adaptations
- Tendons, ligaments, and fascia increase with mechanical forces related to exercise intensity to create greater adaptation.
- Anaerobic exercise/training causes changes in the connective tissues leading to greater strength and load-bearing capacity.
- Fibroblasts create primary collagen fibers such as Type I for ligaments and tendons, Type II for cartilage.
Connective Tissue Adaptations (More Detail)
- Specific tendinous changes result from an increase in collagen fibril diameter and a greater number of covalent cross-links in the already hypertrophied fibers.
- The number and packing density of collagen fibrils increase.
Connective Tissue Adaptations (Bone Remodeling)
- Trabecular bone responds more rapidly to stimuli than does cortical bone.
- Minimal essential strain (MES) is the threshold stimulus for new bone formation.
- The MES is approximately 1/10th of the force required to fracture bone.
- Muscle strength and hypertrophy increase the force on bones resulting in an increase in bone mineral density (BMD).
Why do we see specific adaptations?
- The type of stress and exercise dictate what adaptations happen.
- The amount and volume of exercises determine what adaptations are prioritized for response.
- The way workouts or training programs are structured lead to certain adaptations for example (high rep/low load vs low rep/high load).
Training Type → Adaptations
- The type of stress and exercise dictate the subsequent adaptation response (General Adaptation Syndrome).
- High load resistance training prioritizes adaptations that improve mechanical strength.
- High volume/short rest training prioritizes adaptations that address metabolic stress and muscle damage.
Review Questions
- Understanding the General Adaptation Syndrome (GAS), and the importance of progressive overload.
- Neural adaptations' significance in strength increases.
- How reps and load of "Strength" programs influence adaptations, examining 7 neural adaptations including 1 central, 2-3 MU, 2-3 NMJ, 2-3 proprioceptor.
- Understanding many muscular adaptations to anaerobic training.
- Understanding the underlying reasons for muscle-fiber hypertrophy.
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.
Related Documents
Description
This quiz explores key concepts in exercise physiology, focusing on neuromuscular adaptations, Selye's General Adaptation Syndrome, and muscle damage. Understand how resistance training influences strength gains and the body's adaptation to training stress over time. Ideal for those studying fitness and health sciences.
