Training for Muscle Mass and Strength

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Across
  1. 1. These occur when muscles lengthen while still producing force, such as slowly lowering a weight.
  2. 5. Refers to the efficiency and health of mitochondria within muscle cells, which are responsible for energy production. Improved mitochondrial function is an adaptation to strength training.
  3. 6. This is how your genotype interacts with the environment, including physical activity, diet, and training, to determine your muscle mass.
  4. 8. This is the remarkable ability of muscles to adapt quickly to varying conditions, allowing them to respond to training and detraining stimuli.
  5. 11. Molecules, such as reactive oxygen species, that can stimulate muscle protein synthesis when produced during strength training. However, excessive amounts can lead to muscle damage.
  6. 12. Effective strength training increases this process, where functional proteins are added to muscle cells, enabling greater force production and increasing muscle size.
  7. 13. Substances, such as lactic acid, that accumulate in muscle cells during exercise and contribute to muscle protein synthesis.
  8. 14. A possible, but not usual, cause of muscle hypertrophy, hyperplasia refers to an increase in the number of muscle cells.
  9. 17. The process of forming new capillaries, which improves blood flow and oxygen delivery to muscle cells. Increased capillarization is an adaptation to strength training.
  10. 20. Hormones like testosterone, growth hormone, and IGF-1 that can stimulate protein synthesis in muscle cells.
  11. 21. The physical stress placed on muscle cells during resistance training, which triggers adaptations leading to increased strength and mass.
  12. 24. A technique that restricts blood flow to muscles during exercise to enhance muscle growth and strength gains with lighter loads.
  13. 25. These proteins, such as actin and myosin, are the main components of muscle fibers that enable muscle contraction and force production.
  14. 26. Training one limb at a time, which can improve core muscle engagement and overall strength development.
Down
  1. 2. These occur when muscles contract without a change in length, holding a joint in a fixed position.
  2. 3. This is your inherited genetic makeup, which determines the upper limit for muscle mass and other cellular characteristics.
  3. 4. This refers to the increase in muscle size due to the addition of contractile and other cellular proteins.
  4. 7. These occur when muscles shorten during activity, such as lifting a weight.
  5. 9. A reduced response to protein intake for stimulating muscle protein synthesis, often seen in older adults.
  6. 10. The activation of additional motor units to increase muscle force. This is one of the first adaptations to strength training.
  7. 15. The maximal load or resistance an athlete can lift in a single repetition of an exercise.
  8. 16. A high-energy compound stored in muscle cells that helps regenerate ATP (the main energy source for muscle contractions) during intense exercise.
  9. 18. Muscle soreness that typically appears 24-72 hours after intense or unaccustomed exercise, especially eccentric exercises.
  10. 19. This occurs when muscles lose contractile proteins, size, and strength due to lack of training or immobilization.
  11. 22. Synthetic substances that mimic the effects of testosterone, promoting muscle growth and strength gains. However, their use is associated with significant health risks.
  12. 23. These are crucial for muscle strength, especially in the early stages of training. Strength increases are linked to better recruitment of motor units.