Exercise Science: Resistance Training Concepts

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Questions and Answers

What is a common cause of delayed onset muscle soreness (DOMS)?

Tissue edema

Sustained α motor neuron activity

Eccentric action in muscle movement (correct)

Inflammatory reactions within muscles

When does acute muscle soreness typically occur?

During the latter stages of exercise bout (correct)

After a prolonged rest period

A day or two after exercise

At night while sleeping

Which of the following is NOT a factor to consider when designing a resistance training program?

The duration of the training period (correct)

The athlete's gender

The specific form of resistance training required

The energy system to be stressed

Which group is stated to benefit from high resistance strength training based on the provided content?

Elderly individuals Signup and view all the answers

What is the primary concern during the design of a resistance training program?

Injury prevention Signup and view all the answers

What is the term used to describe the maximal force that can be generated by a muscle in a single contraction?

1 Repetition Maximum (1-RM) Signup and view all the answers

Which factor does NOT influence the ability of a muscle to generate force?

Person’s hydration level Signup and view all the answers

What type of strength measurement involves the use of a special apparatus to measure muscle force during elongation?

Eccentric 1-RM Signup and view all the answers

What does a strong correlation of r + 0.78 indicate about isotonic, eccentric, and isokinetic strength measurements?

Strong relationship Signup and view all the answers

Which of the following factors is limited by genetics concerning strength potential?

Number of fast twitch fibers Signup and view all the answers

Which principle describes the relationship between increased muscle strength and muscular endurance?

Increase in strength causes an increase in endurance. Signup and view all the answers

Which type of 1-RM measurement uses machines or free weights?

Isotonic 1-RM Signup and view all the answers

Which of the following correctly ranks the relationship strengths based on r values?

Weak < Moderate < Strong Signup and view all the answers

What must be maintained to prevent losses in strength after achieving training goals?

Training frequency should remain the same or slightly decrease Signup and view all the answers

Which of the following statements best reflects the principle of individuality in training programs?

Training programs should be customized to suit each individual's unique responses. Signup and view all the answers

What is the primary purpose of the principle of variation or periodization in training?

To cycle specificity, intensity, and volume for peak performance and to avoid over-training Signup and view all the answers

What is an example of a microcycle within a training program?

A single day of exercise and recovery Signup and view all the answers

Which factor is least likely to affect strength improvement across different populations?

Absolute strength relative to body weight Signup and view all the answers

Which element is NOT typically included when designing a resistance training program?

Number of days off from training after each session Signup and view all the answers

During a resistance training program, what does a macrocycle most likely refer to?

An extended training cycle lasting several months Signup and view all the answers

How much improvement in strength can one typically expect from a well-structured resistance training program over 3 to 6 months?

25% to 100% Signup and view all the answers

What is the main concept behind the Progressive Resistance Overload Principle?

To gradually increase the load as the body adapts Signup and view all the answers

Which of the following accurately describes Anaerobic Power?

It involves ATP production without the use of oxygen Signup and view all the answers

What is an appropriate application of the Stress – Rest Principle in training?

Alternating between high-intensity and low-intensity training Signup and view all the answers

Which scenario illustrates the importance of Progressive Resistance Training?

Increasing weight when an individual can perform more repetitions Signup and view all the answers

What is the main idea behind the Principle of Symmetry in strength training?

Achieving balanced overall development of the body Signup and view all the answers

What can happen if a person trains for too long without adequate rest?

The body may fail to heal properly Signup and view all the answers

What is the appropriate rest duration between workouts of the same muscle group according to the principles mentioned?

48 hours of rest Signup and view all the answers

What is the result of gearing down too much while cycling uphill?

Too little resistance causing difficulty in maintaining speed Signup and view all the answers

What does R2 represent in relation to two variables?

The percentage of variance of one variable predictable from the other. Signup and view all the answers

In the context of muscular strength prediction, what does the term '1-RM' refer to?

The maximum weight an individual can lift for one repetition. Signup and view all the answers

If an individual's predicted 1-RM is calculated as 125 lbs and they successfully lift 100 lbs for 8 repetitions, what is the relationship of 8 reps to 1-RM?

It represents 80% of the individual's estimated 1-RM. Signup and view all the answers

What is a suggested warm-up for predicting 1-RM?

Lifting at 40-60% of 1-RM for 5-10 repetitions. Signup and view all the answers

What is indicated by a p-value of < 0.05 in statistical analysis?

The results are statistically significant. Signup and view all the answers

Which of the following is true about muscular endurance?

It is the ability to sustain repeated muscle actions or a single static contraction. Signup and view all the answers

In a predicted 1-RM calculation based on repetitions completed, what does completing 2 repetitions indicate?

The individual is lifting at 95% of their 1-RM. Signup and view all the answers

What does the use of a chart for calculating 1-RM allow a trainer to do?

Estimate the maximum weight for any exercise adaptation. Signup and view all the answers

What is the primary reason for strength losses following an injury?

E-C coupling failure Signup and view all the answers

What percentage of strength can be lost per day in the first week of inactivity?

3-4% Signup and view all the answers

What initiates the process of muscle atrophy after a period of inactivity?

Decreased neuromuscular activity Signup and view all the answers

Which type of muscle fiber shows little effect during detraining?

Type I fibers Signup and view all the answers

After 20 weeks of training, what type of fibers decreases in percentage?

Type IIx fibers Signup and view all the answers

What must be implemented to prevent strength losses during detraining?

Maintenance programs Signup and view all the answers

What can cause muscle atrophy besides immobilization?

Stopping training altogether Signup and view all the answers

Which physiological change occurs shortly after muscle immobilization starts?

Decrease in protein synthesis Signup and view all the answers

During retraining after 6 weeks of detraining, what happens to strength?

Strength experiences gradual improvement Signup and view all the answers

What is the consequence of reduced training on muscle fibers?

Decrease in the cross-sectional area of Type II fibers Signup and view all the answers

Study Notes

Adaptations to Exercise Training

Learning objectives include defining muscular strength, power, and endurance. Examining strength training principles, how strength is gained through resistance training and changes in muscle structure and neural mechanisms during resistance training. Learning about muscle soreness and its prevention, as well as strength training differences between women and men and younger and older persons.

Defining Muscular Performance - Strength

Muscular strength is the maximal force a muscle or muscle group can generate in a single contraction. This is measured as 1-RM (1 Repetition Maximum).
Muscular strength is related to muscular endurance. As muscle strength increases, muscle endurance also increases.

Force Generation

Muscle force generation depends on: muscle size, type of muscle contraction, number of muscle fibers activated, the nervous system's ability to activate fibers, and the person's motivation.
Strength potential is genetically limited by the number of fast twitch fibers.

Evaluating Strength

1-RM tests measure the maximum weight a person can lift in one complete repetition with proper technique.
Types of 1-RM tests include isokinetic, eccentric, and isotonic.
Research shows a strong positive correlation between isotonic, eccentric, and isokinetic strength measurements.

Correlations

Correlation coefficients (r) measure the strength and direction of a linear relationship between two variables.
r values range from -1.0 to +1.0. Values closer to +1 or -1 indicate a stronger relationship.
Coefficient of determination (R²) represents the proportion of variance in one variable that can be explained by the other. Example: R² = 0.85 indicates 85% of the variation in one variable is explained by the other.
P values indicate the statistical significance of a relationship. A p value of <0.05 is considered statistically significant.

Predicting 1-RM for Exercise Prescription

Muscular strength and endurance are related, so 1-RM can be estimated without a maximal lift.
A common method involves a 6-10 RM (repetition maximum) test.
Estimate 1-RM, warm-up to 40-60% of the estimated 1-RM, stretch, perform sets at 60-80% of estimated 1-RM. Increase weight if more than 10 reps are possible.
Calculate 1-RM from appropriate charts.

Predicted 1-RM Calculation

Determine the percentage of 1-RM from the number of reps completed.
Divide the weight lifted by the percentage.
Example: If 8 reps of 100 pounds are performed, then 1-RM = (100 lbs)/0.80 = 125 lbs

Defining Muscular Performance - Muscular Endurance

Muscular endurance is the body's ability to sustain repeated muscle actions or a single static contraction, which can be improved by using moderate loads and increasing the number of repetitions.
A muscle that fatigues rapidly has a low endurance capacity. Women often outperform men in endurance tests, especially at lower workloads.

Evaluating Muscular Endurance

Various tests evaluate muscular endurance, including repeated contractions like partial curl-ups; sustained contractions, such as isometric exercises and back extensions; and dynamic endurance tests such as partial curl-ups with a set cadence, lifting a certain weight at a specific cadence, and relative load endurance.

Defining Muscular Performance - Muscular Power

Muscular power is the product of strength and the speed of movement. If two individuals can lift the same amount of weight, the one that lifts it faster exhibits more power.
Power = force x distance / time (strength x speed or velocity).

Muscular Power

Peak muscular power increases as force and movement velocities increase up to a maximum point.
Beyond this maximum, power decreases due to a reduction in force at faster movements.
The relationship between a muscle's maximal power output and its velocity (speed) is an inverted U-shaped curve. Power increases with increasing velocity and force until a maximum is reached, after which it decreases.

Principle of Overload

Muscles must be loaded beyond their normal load to gain strength.

Principle of Progressive Resistance Training

As muscles get stronger, progressively greater resistance is required to stimulate further gains in strength.

Stress-Rest Principle

One day of exercise ideally followed by one day of rest. High intensity training (hard day) should be followed by a low intensity training (easy day) to allow the body to recover
Too much training leads to a failure to recover. Too much rest can lead to no improvement. A minimum of 48 hours of rest between muscle group workouts is sometimes recommended.

Principle of Symmetry

Emphasizes balanced development of the entire body. Balanced training results in better overall conditioning, performance, and outcomes.

Principle of Specificity (SAID Principle)

Training adaptations are specific. The type of activity, intensity, and volume of exercise matter most; targeted adaptations will show up most quickly. A high jumper should not solely train in endurance running events. The training program should target the physiological systems needed for optimal performance in the sport in question.

Principle of Contraction Control

Weight should be raised and lowered slowly, in a controlled manner. A recommended guideline is to take 2-4 seconds for each movement.

Ceiling Principle

As fitness levels increase, strength and endurance increase. Increases tend to become smaller as the potential limit is reached.

Principle of Reversibility

"Use it, or lose it." Training gains will be lost without continued exercise. The rate of loss to a cessation of exercise can be as high as 1:3 (i.e., for every 1 unit of training lost, 3 units of strength may be lost.

FITT Principle

Frequency, Intensity, Time, and Type.
Common example used to determine a starting resistance training program.

Maintenance Principle

Maintaining achieved fitness levels involves continuing the current intensity, duration, and frequency of training (or slightly reducing intensity, duration, or frequency). Maintenance programs may allow for reductions in the volume and intensity of resistance training for a period of time (typically at least 12 weeks) while still maintaining gains in muscle strength.

Principle of Individuality

Training programs must be adapted to individual needs due to different responses to similar training programs.

Principle of Periodization

Gradual cycling of the volume, intensity, and type of training to promote peak performance for competitions while avoiding overtraining. Includes macrocycles (months), mesocycles (weeks), microcycles (days), and individual workouts.

Resistance Training Programs: Key Points

Low-repetition, high-resistance training promotes muscle development, while high-repetition, low-resistance training optimizes endurance. Effective resistance training programs should consider the type of contractions.

Adaptations to Resistance Training

Muscle strength incorporates greater than just muscle size, and neural control/motor unit recruitment is likewise significant. Early gains in strength are more closely linked to neural adaptations. Long-term strength increases are primarily due to muscle fiber hypertrophy along with cellular adaptations requiring at least 8-12 weeks of training to see notable gains. Women experience similar strength gains as men, but hypertrophy is less pronounced in women.

Muscle Size and Strength

Mechanisms of gains in muscle strength from resistance training include neural control and muscle hypertrophy. Increased neural control contributes to improved muscle strength through improved synchronization and recruitment of motor units; more rapid motor unit discharge; reduced co-activation of agonist and antagonist muscles; and autogenic inhibition. Increased muscle size means increases in the number and size of myofibrils per muscle fiber and an increase in contractile proteins. There is a positive relationship between increasing muscle cross-sectional area and strength.

Mechanisms of Gains in Muscle Strength from Resistance Training

Increased synchronization and recruitment of additional motor units.
Increased frequency of discharge (rate coding) of motor units.
Autogenic inhibition.
Reduction in coactivation of agonist and antagonist muscles.

Muscle Hypertrophy

Transient hypertrophy refers to the "pumping up" effect of muscles due to fluid accumulation during a single bout of exercise.
Chronic hypertrophy is an increase in muscle size after long-term resistance training, resulting from either increased fiber number (hyperplasia) or increased fiber size (hypertrophy).

Fibre Hypertrophy

Increased number and size of myofibrils per muscle fibre.
Increased amount of contractile protein (actin and myosin) leading to more cross-bridges.
Increased amount and strength of connective tissue.
Increased sarcoplasm (glycogen, myoglobin).
Increase in muscle protein synthesis during the post-exercise period; testosterone plays a crucial role in promoting muscle growth.

Muscle Atrophy and Decreased Strength with Inactivity

Decrease in muscle size.
Decrease in muscle protein synthesis.
Rapid strength loss.
Reasons for muscle atrophy include immobilization, stopped training, reduced training, and inadequate food energy.

Muscle Atrophy due to Cessation of Training in Women

Reduced strength in women undergoing detraining. Women show similar responses of muscle strength loss compared to men, differing only significantly around 6 weeks into detraining. Significant declines in strength occur between 20 weeks of training and 32 of detraining and can be restored relatively quickly.

Changes in mean cross-sectional areas for fibre types

Resistance training often affects overall muscle cross-sectional area and the quantity of fibre types. Maintaining training often keeps FT fibres relatively consistent while ST fibres can be somewhat affected.

Muscle Soreness

Two types of muscle soreness exist: acute and delayed onset muscle soreness (DOMS).

Acute Muscle Soreness

Occurs during or immediately following exercise.
Thought to be associated with a lack of blood flow (ischemia) and accumulation of metabolic waste products, such as lactic acid and potassium, that cannot be removed from the muscles efficiently.
Usually disappears within minutes to hours once exercise intensity is reduced.

Delayed Onset Muscle Soreness (DOMS)

Felt 12 to 48 hours after strenuous exercise, primarily due to eccentric muscle actions which cause stress on tendons and muscles.
May be caused by inflammatory responses, tissue edema, or torn muscle fibers and/or connective tissue damage.
DOMS is important for stimulating muscle hypertrophy, thus potentially important to maximize the training response.

Exercise-Associated Muscle Cramps (EAMCs)

Often occur during or after exercise, or during the night.
Usually occur due to electrolyte imbalances, especially during high rates of sweating, or from sustained motor neuron activity resulting from muscle spindle activity and decreased Golgi tendon organ activity.

Muscle Soreness and Muscle Cramps: Causes and Occurrences

Causes of muscle soreness and cramps include accumulation of metabolic waste, tissue edema, eccentric muscle actions during training, structural damage to muscles, inflammatory reactions, sustained motor neuron activity, and muscle fatigue.

Designing Resistance Training Programs: Review

Consider different dynamic training programs. Perform a training needs analysis. Select appropriate resistance levels. Decide whether to use single or multiple sets. Create a training program using periodization. Assign specific forms of resistance training based on the sport or goals.

Did You Know...?

Resistance training benefits almost everyone, regardless of gender, age, athletic involvement, or sport.

High resistance strength training in elderly.

High resistance strength training programs can effectively increase the knee extensor strength in older individuals. 8 weeks of training can increase strength by more than 150% and maintain this strength increase. Retraining after detraining (i.e., after a break) resulted in a 32% decrease in knee extensor strength but took several weeks before returning to original levels.

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Description

Test your knowledge on the principles of resistance training and muscle soreness. This quiz covers topics including delayed onset muscle soreness (DOMS), strength measurement, and program design considerations. Perfect for students and enthusiasts of exercise science.