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Resistance Training

Terms in this set (86)

What is strength training?
exercising with progressively heavier weights to stimulate muscle development

progressive resistence=a single lift w/ heavy weight or more reps w/ heavier weight
What are the benefits of strength training?
-increased muscle mass
-decreased fat mass
-increased RMR
-increased contraction strength
-improved production/performance
-increased strength in tendons/ligaments
-increased bone density
-counteracts aging
what is physical capacity?
the ability to perform work/exercise

resistance training=stronger muslces=increases physical capacity

-increases muscle mass and increases RMR (resting metabolic rate)
Body Composition
body made up of two primary things:

1. fat weight
2. fat-free weight, including muscle, bone, skin, blood, organs, tissue

increased fat weight has negative impact on appearance, fitness, and health
RMR
Resting Metabolic Rate

-strength training increases RMR and results in more calories burned daily
-muscle disuse atrophy (lack of activity) results in decreased RMR

-takes ~72 hours for remodeling muscle to process following strength training, aka burns more calories

-calories used in training and post-exercise remodeling both contribute to fat loss and health benefits
Injury Risk
comprehensive program of resistance training may be most effective to prevent injury and disease

i.e. improves body comp and lowers risk or type 2 diabetes, reduced risk of overuse injuries
acute physiological adaptions to strength training
to perform resistance training...
-nerve impulses from CNS to muscle fibers in prime movers
-muscle fibers contract
-muscle fibers use fuel, creatine phosphate and glycogen in anaerobic energy production
results in hydrogen and lactate (metabolic by-products)
-increased hormones
long-term physiological adaptions to strength training
two main adaptions...
1. increased muscle size (hypertrophy)
2. increased muscle strength (initially from motor learning to new moves)

-muscle producing desired move is facilitated, while muscle producing opposing move is inhibited

-post workout: muscle tissue remodeling result in small increases in size and strength
hypertrophy
satellite cells are responsible for building larger and stronger muscles

muscles that are already strength-trained increase in two adaptions:
1. increased myofibrils = myofibrillar hypertrophy = increased contraction force
2. increased sarcoplasm = sarcoplasmic hypertrophy = increased area
transient hypertrophy
-"muscle pump"
-increased muscle size that develops during and immediately following an exercise bout
hormone levels in strength training
-growth hormone levels=highest during youth, decrease with age
-testosterone=decreases with age

higher levels of hormones = increased muscular strength and size

men have greater muscle mass and strength than women

older people have less muscle mass and strength, but gain muscle at same rate as younger people
changes in muscle fiber types
-endurance and resistance training may shift composition from type 2x to type 2a

-anaerobic training may shift composition from type 2a to type 2x
factors that influence muscle strength and hypertrophy
1. muscle fiber type
2. endurance and resistance training
3. anaerobic training
4. length of muscle
5. length of limb
6. lever systems of body
7. insertion point of tendon
muscle length and hypertrophy/strength*
=most important factor for attaining large muscles is the length of muscle relative to the length of the bone

-individuals with long muscles have greater potential for muscle development than those with short muscles
limb length and hypertrophy/strength
this affects strength performance but not hypertrophy

shorter limbs=advantage over longer limbs; require less force to a given resistance

longer limbs=require more force to a given resistance
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