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How long does it take the body to replace Glycogen?
Glycogen replaced within days
How long does it take the body to remove lactic acid?
Lactic acid removal within ~ 1 hour
How long does it typically take a muscle to recover? To what extent?
Force producing capacity returns to 90-95% within 3-4 minutes
How does strength/training/tissue physiology attribute to the Children (pre-puberty) age group? (3)
- I. Well supervised, sub maximal resistance with use of non ballistic, slow, controlled motions in preadolescent and adolescent children
- II. Strength gains attributed to neural adaptation, insignificant increase in muscle mass
- III. Injuries can include disruption of the primary and secondary growth centers of ossification
How does strength/training/tissue physiology attribute to the Adolescence age group? (3)
- I. Marked difference in gender due to hormonal changes
- II. Muscle mass increases 5 fold in males and 3.5 fold in females
- III. Strength increases 30% from age 10-16
How does strength/training/tissue physiology attribute to the Adult age group? (2)
- I. Strength declines 1% per year or 8% per decade after age 30
- II. Faster rate for sedentary adults
How does strength/training/tissue physiology attribute to the Late Adult age group? (4)
- I. Strength declines 15-20% per decade in 60’s and 70’s; 30% per decade thereafter
- II. Focus: Function, delaying muscle atrophy, and improving endurance and strength
- III. PT for strengthening is appropriate but documentation must show functional progress
- IV. Modification of traditional resistance program to accommodate multiple conditions and degenerative joint disease
What initial gains in strength attributed to neurological response? (3)
- I. Motor learning
- II. Improved coordination
- III. Increased recruitment of motor units firing
______ __________ a change over time in the responsiveness of the sensory system to a constant stimulus.
___________ is an increase in muscle size due to increased size of myofilaments.
Length in time/intensity to train for muscle hypertrophy?
Requires 4-8 weeks of moderate to high intensity activity
Length in time/intensity to train for muscle hyperplasia?
Current research does not support the theory of increasing number of muscle fibers
Adaptation of other tissues with resistance exercises (3)
- I. Capillary density decreases with muscle hypertrophy
- II. Tendon and ligament believed to increase in tensile strength
- III. Bone Density- evidence is mixed but resistance training is often prescribed
_________ __________ is thought to speed development of noncontractile soft tissues
Pertaining to determinants of resistance exercise, define alignment.
direction of movement replicates the action of the muscle group
Pertaining to determinants of resistance exercise, explain stabilization
external and internal tensile forces that maintain the structure