Neuromuscular Adaptations to Resistance Training
immobilization
atrophy & decrease in neuromuscular activity within 6 hours
plasticity training
attempt to produce plastic response, permanently elongate muscle
static
ROM at a given joint
decrease eccentric muscle action, proper progression, max day one
DOMS prevention
I & IIa
15 wks high intensity treadmill training leads to increase in what fiber types?
Fibroblast Growth Factor (FGF)
A peptide growth factor, originally defined by its mitogenic effects on fibroblasts; also acts as an inducer during early brain development
acute soreness
A short-lived muscle pain occurring after a vigorous workout
cytokines
Chemicals released by the immune system communicate with the brain
Lactate Threshold (LT)
The exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration
neural drive
The frequency of activation signals sent to muscle fibers via motor neurons
atrophy
a decrease in muscle size due to disuse
static stretching
a technique in which a muscle is slowly and gently stretched and then held in the stretched position
ballistic stretching
a technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked
recruitment synchronization
ability of MU to fire at the same time
muscular endurance
ability to perform sub-maximally over time
increase, equal
after exercise, ____ synthesis/ _____ degradation
coactivation
agonist and antagonist are active at the same time, no movement
Hepatocyte Growth Factor (HGF)
an important mediator in vitro of live regeneration
ischemia
build up of byproducts, increasing osmotic pressure in the muscles, causes edema
EAMC (exercise related muscle cramps)
common cramping of muscles, usually at night
decrease, increase, increase
concept of periodization over time _________ volume, ____________ intensity, _________ specificity
fatigue related cramps
cramps localized on a muscle being used increase in muscle spindle activity decrease GTO activity
doms
delayed onset muscle soreness;muscle discomfort 24-36 hr after exercise
Insulin-like growth factors
during childhood, it promotes growth at epiphyseal plate; production stimulated by human growth hormone
decrease, increase
during exercise, ___ synthesis/ ____ degradation
low frequency stimulation
electrical low stimulation, changes fiber type II--> I
detraining
gradual deterioration of training adaptations due to termination of training or inactivity
add additional DNA
how do satellite cells increase protein synthesis?
1. accommodation period 2. length of training 3. trained subjects
how to avoid neurological change period in research(3)
hyperplasia
increase in number of muscle fibers
hypertrophy
increase in size of muscle fibers
chronic
long term increase in cross-sectional area of existing fibers
periodization
manipulating the intensity, volume & specificity to achieve peak performance at a given time
increase in number of myofibrils
mechanism of chronic hypertrophy
Cross innervation, yes
muscle innervated by opposite neuron type does it work?
heat cramps
muscle spasms that result from a loss of large amounts of salt and water through perspiration, making the muscle hyperexcitable
IIb --> IIa
muscle type change confirmed
conditioning, stretch, fluids
prevention of muscle cramps
increase in AA availability & transport
primary function of growth hormone
increase in AA availability & transport
primary function of insulin-like growth factor
stimulate protein synthesis
primary function of testosterone
autophagy
protein breakdown
edema
puffy swelling of tissue from the accumulation of fluid
rate coding
rate at which the motor units are fired, frequency of discharge
PNF stretching
requires a partner for assistance. It combines stretching with alternating contracting and relaxing of muscles
10-25 reps at 60% 3-6 sets
resistance for muscular endurance
8-12 reps at 75% 5-10 sets
resistance for muscular hypertrophy
6-12 reps at 80% 3-6 sets
resistance for muscular strength
transient
short term hypertrophy caused by edema from increased BP & increase osmotic pressure
metabolites released neutrophils macrophages edema
stages of DOMS
12
strength can be maintained for ______ weeks even when training decreases frequency
autogenic inhibition
tension on muscles' tendon & CT exceeds threshold of GTO, motor neurons to that muscle inhibited
dynamic
the ability to move quickly and fluidly through a joint's entire range of motion with little resistance
power
the ability to perform maximally rapidly
strength
the ability to reach max lift in 1 rep
volitional fatigue
the inability to move a resistance through a ROM w/ proper form
satellite cells
theory that __________________ proliferate into new muscle fibers
Fiber splitting
theory that muscle fibers multiply by splitting
rest stretch
treatment for fatigue related cramps
salt and water massage
treatment for heat cramps
physical disruption of tissue, contractile protein loss
what are the secondary reasons for impact of muscle soreness on performance?
increase protein synthesis, decrease autophagy
what does MTOR do?
ECC
what is the main reason for impact of muscle soreness on performance?
testosterone, GH, IGF
which hormones affect FT fibers by hypertrophy?
static, C&R or PNF
which types of stretching illicit the stretch reflex