30 Questions
What is the main finding regarding hormone changes in response to resistance training?
Hormone changes in response to resistance training are less clear and can vary among individuals
How does resistance training affect VO2 max?
Resistance training may not significantly increase VO2 max, but it can still benefit aerobic performance through other mechanisms
What is the recommended role of strength training for middle and long-distance runners?
Strength training is recommended to improve maximal power, strength, and movement economy
How does the heart rate response during resistance training compare to cardiovascular fitness?
Heart rate response during resistance training may not significantly improve cardiovascular fitness, especially in well-trained individuals
How do the types of hypertrophy differ between strength training and endurance training?
Strength training leads to concentric hypertrophy, while endurance training leads to eccentric hypertrophy
What is the recommended approach for overall health benefits?
A combination of endurance and resistance training is likely to provide optimal overall health benefits
What is the primary difference between body composition assessment methods?
Differentiating between fat mass and fat-free mass
How does an increase in muscle mass affect resting metabolic rate?
It can lead to a higher resting metabolic rate
Which statement about the impact of muscle mass on calorie burning is accurate?
The impact is often exaggerated
What is an essential consideration for optimal results from resistance training?
Tailoring training to one's activity or sport
What is a primary reason for the generally higher muscle mass and strength in men compared to women?
Higher testosterone levels in men
Which factor can contribute to a decrease in resting heart rate with aerobic training?
Increased vagal tone
In connective tissue, chronic aerobic training can lead to an increase in ______ and tendon strength
ligament
Bone mineral density may increase or remain unchanged based on the ______ of loading
type
From chronic aerobic training, body composition changes include a decrease in percentage of body fat and an increase or no change in ______
fat-free mass
Neural adaptations from chronic aerobic training can result in increased mechanical efficiency, especially in the ______ stages for beginners
early
During chronic aerobic training, less power is required for the same workload or power output, indicating improved ______
efficiency
Adaptations to resistance training can be influenced by factors such as exercise ______, duration, and intensity
dose
______ influences the magnitude of hormonal response to exercise
Rest period
______ characteristics are associated with a stronger endocrine response during exercise
Large amount of muscle mass used in exercise
Chronic adaptation to exercise involves long-term changes in ______
structure and function
______ is the dominant mechanism of strength increase when starting and long term training
Neurological
______ is the primary adaptation of skeletal muscle to long-term resistance training
Muscle tissue
______ changes occur chronically in neurological adaptations
↑ EMG amplitude during maximal voluntary contraction (MVC)
Yes tissue strength likely increases. What are the chronic adaptations to the ______ and glycolytic systems?
phosphagen
Both phosphagen and glycolytic systems may see an increase in enzyme concentration; but there will be an increase in enzyme absolute levels. What are the chronic adaptations to ______ and creatine phosphate?
ATP
May increase ATP concentration; increase in ATP absolute levels. May increase creatine phosphate concentration; increase creatine phosphate absolute levels. Decrease changes in ATP and creatine phosphate during exercise. What other metabolic adaptations occur?
lactate
Are there hormonal adaptations? It is less clear on adaptations to hormones, some evidence suggests elevated resting testosterone levels (not in older people). Overtraining can also confound hormonal interpretations. Does resistance training increase your VO2 max?
No
Should HR response be used as an indicator of CV fitness during resistance training? No, because metabolic and cardiovascular demands are not the same. Do mitochondrial densities change due to resistance training adaptations?
increase
What is a big cardiovascular adaptation from resistance training that occurs to your heart?
increase
Study Notes
- Hormone changes in response to resistance training are less clear and can vary among individuals, with some evidence suggesting elevated resting levels of testosterone in older individuals, but the response may be blunted.
- It is important to get tested and consult a physician before assuming hormone changes based on general findings and starting any supplements.
- Resistance training may not significantly increase VO2 max, but it can still benefit aerobic performance through other mechanisms.
- Improvements in muscle strength and power from resistance training can enhance movement efficiency and economy, contributing to better aerobic performance.
- Strength training is recommended for middle and long-distance runners to improve maximal power, strength, and movement economy.
- Heart rate response during resistance training may not significantly improve cardiovascular fitness, especially in well-trained individuals.
- Using heart rate as the sole indicator of intensity or cardiovascular fitness during resistance training may not be accurate or reliable.
- Left ventricular hypertrophy can differ based on the type of training, with strength training leading to concentric hypertrophy and endurance training leading to eccentric hypertrophy.
- A combination of endurance and resistance training is likely to provide optimal overall health benefits, with untrained individuals potentially experiencing more significant morphological changes.
- Body composition assessment involves understanding the difference between fat mass, fat-free mass, essential fat, and storage fat, with various methods of assessment available but lacking universally accepted norms.- Increasing muscle mass can lead to a higher resting metabolic rate, resulting in burning more calories.
- The impact of muscle mass on calorie burning is significant but often exaggerated.
- Resistance training can improve muscle strength, endurance, and power.
- Specificity in resistance training tailored to one's activity or sport is crucial for optimal results.
- Men generally have higher muscle mass and strength due to higher testosterone levels compared to women.
- Building strength and muscle size becomes more challenging as individuals age due to hormonal changes.
- Genetics play a role in influencing factors like muscle building, strength, and aging effects.
- Overtraining, undertraining, stress, injuries, and lifestyle changes can affect training adaptations.
- Nutrition is a crucial factor that complements exercise for optimal results.
- Chronic aerobic training leads to increased stroke volume, contributing to higher cardiac output.
- Although heart rate does not significantly increase with aerobic training, resting heart rate tends to decrease.
- Resting heart rate may decrease due to factors like increased vagal tone from aerobic training.
Test your knowledge on how resistance training impacts hormone changes, muscle strength, cardiovascular fitness, and more. Explore the effects of specific types of training on heart rate, muscle hypertrophy, and overall health benefits.
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