Exercise Physiology Overview
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Questions and Answers

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?

  • Muscle regeneration
  • Muscle atrophy
  • Muscle hyperplasia
  • Muscle hypertrophy (correct)

    • 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?

    <p>They regenerate and repair muscle fibers</p> Signup and view all the answers

    What is the initial phase of Selye’s General Adaptation Syndrome?

    <p>Alarm</p> Signup and view all the answers

    Which of the following is NOT a result of resistance training adaptations?

    <p>Decreased sarcoplasmic density</p> Signup and view all the answers

    Which option would NOT be a method to acutely increase the amount of force generated in a muscle?

    <p>Decrease frequency of motor unit discharge</p> Signup and view all the answers

    What primarily stimulates the growth of tendons and ligaments during exercise?

    <p>Mechanical forces</p> Signup and view all the answers

    Adaptations within the neuromuscular chain primarily occur at what level during anaerobic training?

    <p>Beginning at higher brain centers</p> Signup and view all the answers

    What is one of the factors that influences the amount of force generated in a muscle fiber?

    <p>Number of crossbridges formed</p> Signup and view all the answers

    What is the effect of sprint training on muscle function?

    <p>Enhanced calcium release</p> Signup and view all the answers

    Which adaptation is likely to occur first in a new training program?

    <p>Neuromuscular adaptations</p> Signup and view all the answers

    What happens to the capillary density as a result of resistance training?

    <p>It decreases</p> Signup and view all the answers

    What contributes to maintaining an adequate myonuclear domain during hypertrophy?

    <p>Increased satellite cell activity</p> Signup and view all the answers

    Which of the following is NOT a method mentioned for increasing force production during resistance training?

    <p>Increasing the use of aerobic exercises</p> Signup and view all the answers

    Which change is NOT typically associated with muscular adaptations from resistance training?

    <p>Decreased enzyme activity</p> Signup and view all the answers

    What is primarily responsible for the increase in muscle size during anaerobic training?

    <p>Increase in cross-sectional diameter of muscle fibers</p> Signup and view all the answers

    Which type of hypertrophy results from an increase in sarcoplasm and storage of substrates?

    <p>Sarcoplasmic Hypertrophy</p> Signup and view all the answers

    What is selective recruitment in advanced lifters indicative of?

    <p>Ability to recruit larger motor units first</p> Signup and view all the answers

    What is most likely to decrease as a result of anaerobic training adaptations?

    <p>Mitochondrial density</p> Signup and view all the answers

    What is the primary method of muscular enlargement described?

    <p>Hypertrophy</p> Signup and view all the answers

    Which of the following statements about muscle fiber adaptations is accurate?

    <p>Both Type 1 and Type 2 fibers can enlarge with training.</p> Signup and view all the answers

    What is the significance of fiber type shifts in response to anaerobic training?

    <p>They enhance the muscle's speed and power capabilities.</p> Signup and view all the answers

    Which of the following is a consequence of aging related to muscle?

    <p>Sarcopenia</p> Signup and view all the answers

    What is the primary structural component of all connective tissue?

    <p>Collagen fibers</p> Signup and view all the answers

    Which type of collagen is primarily associated with cartilage?

    <p>Type II</p> Signup and view all the answers

    What happens to dormant osteoblasts in response to strain?

    <p>They migrate to the area experiencing the strain.</p> Signup and view all the answers

    What does minimal essential strain (MES) refer to?

    <p>The minimal force that initiates new bone formation</p> Signup and view all the answers

    What is a likely result of collagen fibers becoming mineralized?

    <p>Increase in bone diameter.</p> Signup and view all the answers

    Which of the following contributes to connective tissue strength and size increases?

    <p>Increase in collagen fibril diameter</p> Signup and view all the answers

    What type of adaptations does the General Adaptation Syndrome highlight?

    <p>Specific adaptations to specific stressors.</p> Signup and view all the answers

    Where does connective tissue strength primarily increase?

    <p>At the tendon-bone junction</p> Signup and view all the answers

    Which bone type responds more rapidly to stimuli?

    <p>Trabecular bone</p> Signup and view all the answers

    Why might mitochondrial density decrease in response to certain training?

    <p>Because of high load resistance training.</p> Signup and view all the answers

    What is the effect of high volume/short rest training on muscle adaptations?

    <p>Increased sarcoplasm size.</p> Signup and view all the answers

    What structural change occurs in collagen fibers with consistent anaerobic exercise?

    <p>Increase in collagen fibril packing density</p> Signup and view all the answers

    What role do osteoblasts have in bone remodeling?

    <p>They lay down collagen fibers.</p> Signup and view all the answers

    What is the primary purpose of progressive overload in a resistance training program?

    <p>It drives adaptations leading to strength and hypertrophy.</p> Signup and view all the answers

    Which of the following describes a key characteristic of a hypertrophy training program?

    <p>Low load with high repetitions.</p> Signup and view all the answers

    Which neural adaptation is primarily responsible for improved strength through motor unit recruitment?

    <p>Enhanced synchronization of motor units.</p> Signup and view all the answers

    What time frame is typically recommended for rest between sets during strength training?

    <p>2-5 minutes</p> Signup and view all the answers

    Which muscle fiber adaptation is most directly linked to muscle hypertrophy?

    <p>Larger cross-sectional area of muscle fibers.</p> Signup and view all the answers

    What happens to previously dormant osteoblasts in response to mechanical strain?

    <p>They migrate to the area under strain.</p> Signup and view all the answers

    Which adaptation is primarily a result of high load resistance training?

    <p>Increased bone diameter.</p> Signup and view all the answers

    Which type of stress is most likely to cause an increase in myofibril number?

    <p>Mechanical overload.</p> Signup and view all the answers

    What effect does high volume/short rest training typically have on muscle adaptations?

    <p>Increases muscle damage.</p> Signup and view all the answers

    Why might there be a decrease in mitochondrial density during specific training adaptations?

    <p>To allocate resources towards muscle hypertrophy.</p> Signup and view all the answers

    What is the recommended rep range for hypertrophy training?

    <p>6-12 reps</p> Signup and view all the answers

    What type of training typically utilizes a high volume and low load approach?

    <p>Hypertrophy training</p> Signup and view all the answers

    What is the typical rest interval recommended between sets for strength training?

    <p>2-5 minutes</p> Signup and view all the answers

    What is an important neural adaptation that occurs with resistance training?

    <p>Enhanced motor unit recruitment</p> Signup and view all the answers

    Which physiological adaptation is primarily responsible for strength increases in the early stages of resistance training?

    <p>Neural adaptations</p> Signup and view all the answers

    What is the primary process by which muscle fibers increase their size during hypertrophy?

    <p>Increase in myofilament synthesis and myofibril number</p> Signup and view all the answers

    How do satellite cells contribute to muscle hypertrophy following muscle injury?

    <p>They become new myonuclei for muscle repair</p> Signup and view all the answers

    What structural change occurs as a consequence of resistance training?

    <p>Increased angle of pennation</p> Signup and view all the answers

    What happens to connective tissue as a response to high-intensity exercise?

    <p>Increased mineralization and adaptation in tendons</p> Signup and view all the answers

    What impact does sprint training have on muscle function?

    <p>Enhances calcium release</p> Signup and view all the answers

    What is one of the effects of resistance training on mitochondrial density?

    <p>Mitochondrial density decreases</p> Signup and view all the answers

    What role do mechanical forces play in the adaptations of connective tissues during exercise?

    <p>They stimulate tissue growth in tendons and ligaments</p> Signup and view all the answers

    How does the process of hypertrophy differ from hyperplasia?

    <p>Hyperplasia increases the number of muscle fibers</p> Signup and view all the answers

    What is the primary reason for strength gain potential being higher in young males?

    <p>Higher level of muscle plasticity</p> Signup and view all the answers

    What is one of the five factors that can acutely increase the amount of force generated in a muscle?

    <p>Number of motor units recruited</p> Signup and view all the answers

    During which phase of Selye’s General Adaptation Syndrome does the body experience initial shock or stress?

    <p>Alarm phase</p> Signup and view all the answers

    What primarily determines whether an individual experiences adaptation or exhaustion in response to training stress?

    <p>Extent of training stimulus</p> Signup and view all the answers

    What type of training is likely to elicit the greatest neural adaptations?

    <p>High-intensity anaerobic training</p> Signup and view all the answers

    Which neural adaptation occurs early in a resistance training program, leading to improved strength?

    <p>Enhanced neural drive to muscles</p> Signup and view all the answers

    What adaptation does muscle damage evoke in the context of resistance training?

    <p>Initiation of repair processes</p> Signup and view all the answers

    What aspect of force gradation is influenced more by motor unit recruitment than by muscle fiber structure?

    <p>Speed of contraction</p> Signup and view all the answers

    Which change is associated with an increase in collagen fibril diameter during anaerobic exercise?

    <p>Increase in collagen fibril diameter</p> Signup and view all the answers

    What is the approximate force required to trigger minimal essential strain (MES) for new bone formation?

    <p>1/10 of the fracture force</p> Signup and view all the answers

    Where does connective tissue strength notably increase from consistent anaerobic exercise?

    <p>Between the tendon and ligament junctions with bone</p> Signup and view all the answers

    Which type of collagen is primarily responsible for the structure of tendons and ligaments?

    <p>Type I collagen</p> Signup and view all the answers

    What is a crucial structural adaptation that occurs in connective tissue as a result of anaerobic exercise?

    <p>A greater number of covalent cross-links</p> Signup and view all the answers

    How does trabecular bone respond to exercise stimuli compared to cortical bone?

    <p>More rapidly than cortical bone</p> Signup and view all the answers

    What change occurs within the body of the tendon due to consistent anaerobic exercise?

    <p>Increase in number of collagen fibrils</p> Signup and view all the answers

    What happens to osteoblast activity when exposed to minimal essential strain (MES)?

    <p>Osteoblasts increase collagen fiber deposition</p> Signup and view all the answers

    What primarily facilitates fiber type transitions in skeletal muscle as a result of anaerobic training?

    <p>Enhanced biochemical components</p> Signup and view all the answers

    What is the main consequence of muscle hypertrophy from anaerobic training?

    <p>Increased muscle girth</p> Signup and view all the answers

    Which adaptation is typically seen with heavy resistance training in muscle fibers?

    <p>Selective recruitment of larger motor units</p> Signup and view all the answers

    What defines sarcoplasmic hypertrophy in muscle fibers?

    <p>Increase in sarcoplasm and substrate storage</p> Signup and view all the answers

    What potential change might occur as a result of anaerobic training regarding mitochondrial and capillary density?

    <p>Both might decrease</p> Signup and view all the answers

    What is the term used for a decrease in muscle girth, often associated with aging?

    <p>Sarcopenia</p> Signup and view all the answers

    Which of the following best describes the process of hyperplasia?

    <p>Increase in the number of muscle fibers</p> Signup and view all the answers

    What outcome results from the specific adaptations of muscle fibers to power or plyometric training?

    <p>Increased selective recruitment of larger motor units</p> Signup and view all the answers

    What contributes to the initial strength gains during resistance training?

    <p>Neural adaptations</p> Signup and view all the answers

    Which factor is primarily responsible for muscle hypertrophy after resistance training?

    <p>Structural and contractile protein increase</p> Signup and view all the answers

    During which phase of Selye’s General Adaptation Syndrome do performance improvements typically occur?

    <p>Resistance</p> Signup and view all the answers

    What is one of the earliest neural adaptations to occur with high-intensity training?

    <p>Greater motor unit synchronization</p> Signup and view all the answers

    Which adaptation is NOT typically seen with resistance training?

    <p>Decreased crossbridge formation</p> Signup and view all the answers

    What is a significant factor influencing strength gain in young males as compared to older individuals?

    <p>Higher hormone levels</p> Signup and view all the answers

    What primarily determines the amount of force produced by a single muscle fiber?

    <p>Number of crossbridges formed</p> Signup and view all the answers

    Which type of collagen is primarily associated with bone, tendon, and ligaments?

    <p>Type I</p> Signup and view all the answers

    What is the threshold stimulus that initiates new bone formation called?

    <p>Minimal Essential Strain (MES)</p> Signup and view all the answers

    Which change in collagen contributes to increases in connective tissue size and strength?

    <p>Increase in collagen fibril diameter</p> Signup and view all the answers

    Where can connective tissue strength increase the most effectively?

    <p>At the junctions between tendon and bone</p> Signup and view all the answers

    What is the main feature of trabecular bone in response to stimuli?

    <p>It responds more rapidly to stimuli than cortical bone.</p> Signup and view all the answers

    What effect does the application of a longitudinal weight-bearing force have on bone?

    <p>It creates a stimulus for new bone formation.</p> Signup and view all the answers

    What contributes to increased bone mineral density (BMD) during progressive overload?

    <p>Increased force exerted on the bones</p> Signup and view all the answers

    What is a key characteristic of collagen fibers when subjected to consistent anaerobic exercise?

    <p>Increased packing density of collagen fibrils</p> Signup and view all the answers

    Which of the following best describes covalent cross-links in hypertrophied fibers?

    <p>They contribute to the stability and strength of fibers.</p> Signup and view all the answers

    What adaptations occur at the neuromuscular junction as a result of anaerobic training?

    <p>Increased surface area of the neuromuscular junction</p> Signup and view all the answers

    Which mechanism primarily contributes to increases in maximal strength and power in muscles?

    <p>Increase in synchronization of motor unit firing</p> Signup and view all the answers

    How does anaerobic training affect the stretch reflex response?

    <p>It enhances the magnitude and rate of force development.</p> Signup and view all the answers

    What is the typical percentage of muscle tissue that can be voluntarily activated by untrained individuals?

    <p>70%</p> Signup and view all the answers

    What change occurs in the Golgi tendon organs (GTO) as a result of anaerobic training?

    <p>Increased threshold for activation</p> Signup and view all the answers

    Which of the following adaptations is associated with an increase in the end-plate area of the neuromuscular junction?

    <p>Increased total length of nerve terminal branching</p> Signup and view all the answers

    What physiological change is associated with an increase in muscle spindle sensitivity?

    <p>Enhancement of the stretch reflex response</p> Signup and view all the answers

    What effect does anaerobic training have on the recruitment of muscle fibers?

    <p>Increases recruitment of fast-twitch fibers</p> Signup and view all the answers

    Which adaptation is likely to occur in response to increased force development during exercise?

    <p>Motor cortex activity increases</p> Signup and view all the answers

    What happens to collagen fibers after they become mineralized?

    <p>They contribute to an increase in bone diameter.</p> Signup and view all the answers

    What type of adaptation is primarily driven by high load resistance training?

    <p>Increased myofibril size.</p> Signup and view all the answers

    Which factor is likely to result from metabolic stress or muscle damage during training?

    <p>Higher sarcoplasmic volume.</p> Signup and view all the answers

    Why might previously dormant osteoblasts migrate to sites experiencing strain?

    <p>To aid in bone formation and repair.</p> Signup and view all the answers

    What is a potential reason for a decrease in mitochondrial density after specific training adaptations?

    <p>Lower aerobic capacity requirements.</p> Signup and view all the answers

    What is primarily responsible for an increase in the diameter of myofibrils during hypertrophy?

    <p>Addition of new myofilaments to the external layers</p> Signup and view all the answers

    Which of the following best describes the role of satellite cells in muscle hypertrophy?

    <p>They proliferate and migrate to repair and support myofiber growth.</p> Signup and view all the answers

    Which muscular adaptation is specifically associated with increased resistance training?

    <p>Increased myofibrillar volume</p> Signup and view all the answers

    What happens to the density of capillaries as a result of increased resistance training?

    <p>Decreases over time</p> Signup and view all the answers

    How does sprint training primarily affect muscle function?

    <p>It enhances calcium release for muscle contractions.</p> Signup and view all the answers

    Which adaptation in connective tissue is necessary for growth during exercise?

    <p>Mechanical forces during exercise</p> Signup and view all the answers

    What is a characteristic change in muscle structure as a result of resistance training?

    <p>Altered angle of pennation</p> Signup and view all the answers

    Which adaptation is most likely NOT a result of anaerobic training?

    <p>Improved mitochondrial density</p> Signup and view all the answers

    Which of the following accurately describes a response to acute muscle damage?

    <p>Satellite cells are activated to migrate and repair myofibers.</p> Signup and view all the answers

    Which factor contributes to the hypertrophy of muscle fibers?

    <p>Increased synthesis of contractile and structural proteins</p> Signup and view all the answers

    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.

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    Resistance Training Adaptations PDF

    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.

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