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Questions and Answers
What happens if the body does not receive adequate recovery time?
What happens if the body does not receive adequate recovery time?
- It will maintain current fitness levels.
- It will enhance its response to training.
- It will break down or resist the stimulus. (correct)
- It will become more fit.
As fitness levels increase, strength and endurance gains become larger indefinitely.
As fitness levels increase, strength and endurance gains become larger indefinitely.
False (B)
What is the ratio of training to rest for muscular adaptations?
What is the ratio of training to rest for muscular adaptations?
1:3
The principle of training that states you will lose benefits once training stops is called __________.
The principle of training that states you will lose benefits once training stops is called __________.
Match the principle of training to its description:
Match the principle of training to its description:
Which factor is most important for maintaining strength?
Which factor is most important for maintaining strength?
Training at a high intensity requires rest periods that are shorter than the duration of the training.
Training at a high intensity requires rest periods that are shorter than the duration of the training.
What components are included in the F.I.T.T. principle?
What components are included in the F.I.T.T. principle?
What is the primary purpose of the proposed model for delayed onset muscle soreness (DOMS)?
What is the primary purpose of the proposed model for delayed onset muscle soreness (DOMS)?
What is a primary cause of muscle atrophy?
What is a primary cause of muscle atrophy?
Progressive overload in training helps to prevent delayed onset muscle soreness (DOMS).
Progressive overload in training helps to prevent delayed onset muscle soreness (DOMS).
Name one method that can reduce delayed onset muscle soreness (DOMS).
Name one method that can reduce delayed onset muscle soreness (DOMS).
Muscle soreness due to DOMS typically occurs immediately after exercise.
Muscle soreness due to DOMS typically occurs immediately after exercise.
What happens to protein synthesis after immobilization begins?
What happens to protein synthesis after immobilization begins?
Several supplements that may reduce the impact of DOMS include L-___ and caffeine.
Several supplements that may reduce the impact of DOMS include L-___ and caffeine.
Match the supplements with their potential impact on DOMS:
Match the supplements with their potential impact on DOMS:
Muscle soreness that occurs during the latter stages of exercise is known as __________.
Muscle soreness that occurs during the latter stages of exercise is known as __________.
Which of the following is NOT part of the sequence of events leading to DOMS?
Which of the following is NOT part of the sequence of events leading to DOMS?
Match the type of muscle soreness with its description:
Match the type of muscle soreness with its description:
Which principle of training emphasizes that adaptations are specific to the type of activity and its intensity?
Which principle of training emphasizes that adaptations are specific to the type of activity and its intensity?
The principle of individuality states that every person will respond the same way to a given training stimulus.
The principle of individuality states that every person will respond the same way to a given training stimulus.
How much strength loss may occur during the first week due to muscle atrophy?
How much strength loss may occur during the first week due to muscle atrophy?
Edema and pain are consequences of the inflammation response during DOMS.
Edema and pain are consequences of the inflammation response during DOMS.
What does DOMS stand for?
What does DOMS stand for?
Acute muscle soreness is thought to be primarily caused by ischemia.
Acute muscle soreness is thought to be primarily caused by ischemia.
What is the most important strength training principle that states the level of stress must increase gradually?
What is the most important strength training principle that states the level of stress must increase gradually?
What type of muscle contraction primarily contributes to delayed onset muscle soreness?
What type of muscle contraction primarily contributes to delayed onset muscle soreness?
The body requires time to __________ and adapt between training stimuli.
The body requires time to __________ and adapt between training stimuli.
An example of the specificity principle would be:
An example of the specificity principle would be:
According to the principle of progressive overload, the level of stress should decrease over time.
According to the principle of progressive overload, the level of stress should decrease over time.
What does S.A.I.D.S stand for in the context of exercise physiology?
What does S.A.I.D.S stand for in the context of exercise physiology?
Match the following training principles with their descriptions:
Match the following training principles with their descriptions:
What primarily influences early increases in strength during the first 6-8 weeks of training?
What primarily influences early increases in strength during the first 6-8 weeks of training?
Fiber hypertrophy refers to the increase in the number of muscle fibers in a muscle.
Fiber hypertrophy refers to the increase in the number of muscle fibers in a muscle.
What is the role of testosterone in muscle adaptations?
What is the role of testosterone in muscle adaptations?
Muscle hyperplasia is proposed to occur through __________, where muscle fibers can split in half with intense weight training.
Muscle hyperplasia is proposed to occur through __________, where muscle fibers can split in half with intense weight training.
Match the type of muscle fiber to its potential for hypertrophy:
Match the type of muscle fiber to its potential for hypertrophy:
What is a chronic adaptation of muscle size over time?
What is a chronic adaptation of muscle size over time?
What is a common cause of delayed onset muscle soreness (DOMS)?
What is a common cause of delayed onset muscle soreness (DOMS)?
Increased central drive and firing frequencies are key components of neural learning in strength training.
Increased central drive and firing frequencies are key components of neural learning in strength training.
What typically happens to strength gains after an initial rapid increase?
What typically happens to strength gains after an initial rapid increase?
Maximum force-generating capacity returns immediately after experiencing DOMS.
Maximum force-generating capacity returns immediately after experiencing DOMS.
What component of training can help reduce DOMS, especially in early training?
What component of training can help reduce DOMS, especially in early training?
The total weight lifted increases as the weight classification __________.
The total weight lifted increases as the weight classification __________.
What benefit results from increased amounts of contractile protein in muscle fibers?
What benefit results from increased amounts of contractile protein in muscle fibers?
DOMS is most likely necessary to maximize the __________ response.
DOMS is most likely necessary to maximize the __________ response.
Match the following muscle soreness types with their characteristics:
Match the following muscle soreness types with their characteristics:
Which factor is often associated with exercise-associated muscle cramps (EAMCS)?
Which factor is often associated with exercise-associated muscle cramps (EAMCS)?
Passive stretching is not an effective treatment for muscle cramps.
Passive stretching is not an effective treatment for muscle cramps.
What training principle should be followed to reduce muscle soreness after intense exercise?
What training principle should be followed to reduce muscle soreness after intense exercise?
Strength training can increase knee extensor strength even in the __________.
Strength training can increase knee extensor strength even in the __________.
Which adaptation is NOT associated with endurance training?
Which adaptation is NOT associated with endurance training?
Resistance training can benefit individuals regardless of gender or age.
Resistance training can benefit individuals regardless of gender or age.
What percentage of 1-RM was used in week 1 of the resistance training program for the elderly?
What percentage of 1-RM was used in week 1 of the resistance training program for the elderly?
Acute muscle soreness occurs during the __________ stages of an exercise bout.
Acute muscle soreness occurs during the __________ stages of an exercise bout.
What happens to muscle glycogen synthesis during DOMS?
What happens to muscle glycogen synthesis during DOMS?
Match the strength training adaptations with their effects:
Match the strength training adaptations with their effects:
Flashcards
Recovery and Adaptation
Recovery and Adaptation
The body requires adequate recovery time to adapt to training stimuli. Insufficient recovery can lead to injury or overtraining.
Diminishing Returns
Diminishing Returns
As fitness levels increase, the rate of improvement slows down. It becomes harder to make significant gains.
Maintenance
Maintenance
Maintaining fitness requires less effort than achieving it initially. This means you need to consistently maintain your training to keep your gains.
Reversibility
Reversibility
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F.I.T.T. Principles
F.I.T.T. Principles
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Frequency (F.I.T.T.)
Frequency (F.I.T.T.)
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Intensity (F.I.T.T.)
Intensity (F.I.T.T.)
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Time (F.I.T.T.)
Time (F.I.T.T.)
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Specificity
Specificity
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Individuality
Individuality
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Progressive overload
Progressive overload
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Recovery
Recovery
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Effects of resistance training on the nervous system
Effects of resistance training on the nervous system
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Effects of resistance training on skeletal muscle size
Effects of resistance training on skeletal muscle size
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De-training
De-training
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Effects of exercise on muscle fatigue, soreness, and cramps
Effects of exercise on muscle fatigue, soreness, and cramps
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Neural Adaptations for Strength
Neural Adaptations for Strength
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Muscle Hypertrophy for Strength
Muscle Hypertrophy for Strength
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Types of Muscle Growth
Types of Muscle Growth
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What Happens During Hypertrophy?
What Happens During Hypertrophy?
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Protein Balance for Hypertrophy
Protein Balance for Hypertrophy
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Muscle Hyperplasia
Muscle Hyperplasia
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Fiber Type and Hypertrophy
Fiber Type and Hypertrophy
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The Muscle Growth Process
The Muscle Growth Process
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Hormonal Roles in Muscle Growth
Hormonal Roles in Muscle Growth
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Muscle Size and Strength Correlation
Muscle Size and Strength Correlation
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What is DOMS?
What is DOMS?
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What is Progressive Overload?
What is Progressive Overload?
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What is Active Recovery?
What is Active Recovery?
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What is L-Glutamine?
What is L-Glutamine?
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How does Caffeine affect DOMS?
How does Caffeine affect DOMS?
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What is Creatine?
What is Creatine?
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What is Fish Oil?
What is Fish Oil?
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What is Taurine?
What is Taurine?
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Muscle Atrophy
Muscle Atrophy
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Immobilization Atrophy
Immobilization Atrophy
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Disuse Atrophy
Disuse Atrophy
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Acute Muscle Soreness
Acute Muscle Soreness
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Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness (DOMS)
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Eccentric Muscle Action
Eccentric Muscle Action
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Metabolic Waste Accumulation
Metabolic Waste Accumulation
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Pain Receptors in Muscles
Pain Receptors in Muscles
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DOMS: Impact on Performance
DOMS: Impact on Performance
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Reducing DOMS
Reducing DOMS
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Exercise Associated Muscle Cramps (EAMCs)
Exercise Associated Muscle Cramps (EAMCs)
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EAMCs: Effective Treatment
EAMCs: Effective Treatment
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EAMCs: Prevention Strategies
EAMCs: Prevention Strategies
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Causes of Muscle Soreness: DOMS and EAMCs
Causes of Muscle Soreness: DOMS and EAMCs
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Acute Muscle Soreness: When It Occurs
Acute Muscle Soreness: When It Occurs
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DOMS: When It Occurs
DOMS: When It Occurs
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EAMCs: When It Occurs
EAMCs: When It Occurs
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Strength Training Improves Knee Extensor Strength in Elderly
Strength Training Improves Knee Extensor Strength in Elderly
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Endurance Training: Adaptations
Endurance Training: Adaptations
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Endurance Training: Considerations
Endurance Training: Considerations
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Strength Training: Adaptations
Strength Training: Adaptations
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Resistance Training: Benefits
Resistance Training: Benefits
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Study Notes
Exercise Physiology: Week 3 - Adaptations and Principles of Resistance Training
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Specificity (SAIDs): Training adaptations are highly specific to the type of activity and its volume/intensity. SAIDs = Specific Adaptations to Imposed Demands. Improving muscular power requires activities like jumping, not distance running.
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Individuality: Every person responds differently to training stimuli, so programs must be tailored to individual needs.
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Progressive Overload: For continued adaptation, the stress level must gradually increase. This is crucial for strength training.
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Recovery: The body needs time to recover and adapt between training sessions. Insufficient recovery can lead to injury or overtraining.
Muscle Adaptations: Strength
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Neural Learning Component: Early increases in strength are primarily influenced by neural adaptations (first 6-8 weeks).
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Muscle Fiber Hypertrophy: Increases in strength beyond the initial neural adaptations are mainly due to muscle fiber hypertrophy (increase in size) and cellular adaptations.
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Plateau: Eventually, a plateau is reached, and significant increases in strength may come from ergogenic aids (performance enhancing substances).
Muscle Adaptations: Size
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Transient "Pump": A temporary increase in muscle size during a single training session due to fluid accumulation.
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Chronic Increase: Long-term increases in muscle size are due to fiber size (hypertrophy) and the number of fibers (hyperplasia).
Muscle Adaptations: Hypertrophy
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Increased Myofibrils: Hypertrophy leads to an increased number and size of myofibrils per muscle fiber.
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Increased Contractile Protein: There's a greater amount of contractile protein (actin and myosin).
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Increased Sarcoplasm: Sarcoplasm increases (glycogen, myoglobin, etc.) increasing oxygen availability.
Muscle Adaptations: Atrophy
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Decrease in Size: Atrophy is a decrease in muscle size and strength loss.
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Causes of Atrophy: Reasons for this include immobilization, disuse (cessation or reduction of training), and insufficient energy (food) intake
Muscle Soreness: Acute
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Blood Flow Impairment: Soreness during and immediately after exercise is often attributed to reduced blood flow (ischemia) to working muscles.
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Metabolic Waste Buildup: Metabolic waste products like lactic acid and potassium build up, stimulating pain receptors.
Muscle Soreness: Delayed Onset (DOMS)
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Eccentric Exercise: DOMS is primarily caused by eccentric exercise, where the muscle lengthens while contracting.
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Structural Damage: This leads to structural damage in muscle cells, triggering inflammation (edema) and pain.
Training Effects: Endurance Training
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Capillary Density: Endurance training increases capillary density in muscles.
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Muscle Fiber Type: This also leads to changes in muscle fiber type, shifting from fast to slower-twitch fibers.
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Mitochondrial Density: Mitochondrial density increases, allowing for greater ATP production.
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FFA Oxidation: Increased oxidation of free fatty acids is also noticeable
Training Effects: Strength Training
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Hypertrophy: Strength training primarily leads to muscle hypertrophy, increasing the size of existing muscle fibers.
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Increased Contractile Protein: Muscle strength is enhanced because of increases in contractile protein levels.
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Muscle Fiber Type Transition: There is a possible change towards a greater number of fast twitch fibers.
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Improved Antioxidant Capacity: Oxidative stress is reduced due to the increase in antioxidant capacity.
Program Design
- Dynamic Programs: Using a variety of types of training programs
- Needs Analysis: Analyzing individual needs and goals is crucial.
- Training Methods: Various training methods (e.g., single sets, multi-sets) and periodization models are used
- Injury Prevention: Analyzing potential injury sites is an important part.
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Description
Delve into the principles of resistance training in this Week 3 quiz on Exercise Physiology. Explore key concepts such as specificity, individuality, progressive overload, and recovery. Understand how muscle adaptations and neural learning play crucial roles in strength development.
