full transcript

From the Ted Talk by Jeffrey Siegel: What makes muscles grow?

Unscramble the Blue Letters

Muscles. We have over 600 of them. They make up between 1/3 and 1/2 of our body weight, and along with connective tusise, they bind us together, hold us up, and help us move. And whether or not body binldiug is your hobby, mlecsus need your constant attention because the way you treat them on a daily basis dretneiems whether they will wither or grow. Say you're standing in front of a door, reday to pull it open. Your brain and muscles are perfectly poised to help you achieve this goal. First, your brain sends a snaigl to motor neurons inside your arm. When they receive this message, they fire, causing muscles to cnroctat and relax, which pull on the benos in your arm and generate the needed movement. The bgiegr the challenge becomes, the bigger the brain's signal grows, and the more mtoor units it rallies to help you achieve your task. But what if the door is made of silod iron? At this pinot, your arm muscles alone won't be able to generate enough tension to pull it open, so your brain appeals to other muscles for help. You pnalt your feet, tighten your belly, and tnsee your back, generating enough force to yank it open. Your nervous system has just leveraged the resources you already have, other muscles, to meet the demand. While all this is happening, your mslcue fibers undergo another kind of cellular change. As you expose them to stress, they epcnrxeiee microscopic damage, which, in this cxentot, is a good thing. In ronsepse, the injured cells release inflammatory molecules called cytokines that atacivte the immune system to repair the injury. This is when the muscle-building magic happens. The greaetr the damage to the muscle tissue, the more your body will need to repair itself. The resulting cycle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands. Since our bideos have already aetpdad to most everyday avtiieitcs, those generally don't produce enough ssters to stimulate new muscle growth. So, to build new muscle, a process called hypertrophy, our cells need to be exposed to higher workloads than they are used to. In fact, if you don't continuously expose your muscles to some resistance, they will snihrk, a process known as muscular atrophy. In contrast, eixsnopg the muscle to a high-degree of tension, especially while the muscle is lengthening, also called an eccentric contraction, generates effective cdoiontins for new grotwh. However, muscles rely on more than just activity to grow. Without proper nutrition, hormones, and rest, your body would never be able to reaipr damaged muscle fbiers. Protein in our diet preserves muscle mass by providing the building blocks for new tissue in the form of amino acids. adatqeue protein intake, along with naturally occurring hoemnors, like insulin-like growth factor and testosterone, help shift the body into a state where tissue is repaired and grown. This vital repair psrcoes mainly occurs when we're resting, especially at night while sleeping. Gender and age affect this repair mechanism, which is why young men with more testosterone have a leg up in the muscle building game. Genetic factors also play a role in one's ability to grow muscle. Some people have more rosbut immune reactions to muscle damage, and are better able to repair and rclapee damaged muscle fibers, increasing their muscle-building ptoiatenl. The body responds to the demands you place on it. If you tear your muscles up, eat right, rest and repeat, you'll create the conditions to make your muscles as big and strong as possible. It is with muscles as it is with life: Meaningful growth requires challenge and stress.

Open Cloze

Muscles. We have over 600 of them. They make up between 1/3 and 1/2 of our body weight, and along with connective ______, they bind us together, hold us up, and help us move. And whether or not body ________ is your hobby, _______ need your constant attention because the way you treat them on a daily basis __________ whether they will wither or grow. Say you're standing in front of a door, _____ to pull it open. Your brain and muscles are perfectly poised to help you achieve this goal. First, your brain sends a ______ to motor neurons inside your arm. When they receive this message, they fire, causing muscles to ________ and relax, which pull on the _____ in your arm and generate the needed movement. The ______ the challenge becomes, the bigger the brain's signal grows, and the more _____ units it rallies to help you achieve your task. But what if the door is made of _____ iron? At this _____, your arm muscles alone won't be able to generate enough tension to pull it open, so your brain appeals to other muscles for help. You _____ your feet, tighten your belly, and _____ your back, generating enough force to yank it open. Your nervous system has just leveraged the resources you already have, other muscles, to meet the demand. While all this is happening, your ______ fibers undergo another kind of cellular change. As you expose them to stress, they __________ microscopic damage, which, in this _______, is a good thing. In ________, the injured cells release inflammatory molecules called cytokines that ________ the immune system to repair the injury. This is when the muscle-building magic happens. The _______ the damage to the muscle tissue, the more your body will need to repair itself. The resulting cycle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands. Since our ______ have already _______ to most everyday __________, those generally don't produce enough ______ to stimulate new muscle growth. So, to build new muscle, a process called hypertrophy, our cells need to be exposed to higher workloads than they are used to. In fact, if you don't continuously expose your muscles to some resistance, they will ______, a process known as muscular atrophy. In contrast, ________ the muscle to a high-degree of tension, especially while the muscle is lengthening, also called an eccentric contraction, generates effective __________ for new ______. However, muscles rely on more than just activity to grow. Without proper nutrition, hormones, and rest, your body would never be able to ______ damaged muscle ______. Protein in our diet preserves muscle mass by providing the building blocks for new tissue in the form of amino acids. ________ protein intake, along with naturally occurring ________, like insulin-like growth factor and testosterone, help shift the body into a state where tissue is repaired and grown. This vital repair _______ mainly occurs when we're resting, especially at night while sleeping. Gender and age affect this repair mechanism, which is why young men with more testosterone have a leg up in the muscle building game. Genetic factors also play a role in one's ability to grow muscle. Some people have more ______ immune reactions to muscle damage, and are better able to repair and _______ damaged muscle fibers, increasing their muscle-building _________. The body responds to the demands you place on it. If you tear your muscles up, eat right, rest and repeat, you'll create the conditions to make your muscles as big and strong as possible. It is with muscles as it is with life: Meaningful growth requires challenge and stress.

Solution

  1. building
  2. potential
  3. muscle
  4. bigger
  5. tense
  6. conditions
  7. stress
  8. response
  9. bones
  10. determines
  11. signal
  12. growth
  13. activities
  14. ready
  15. plant
  16. muscles
  17. adapted
  18. context
  19. solid
  20. tissue
  21. point
  22. robust
  23. replace
  24. exposing
  25. bodies
  26. hormones
  27. fibers
  28. adequate
  29. process
  30. experience
  31. contract
  32. shrink
  33. motor
  34. greater
  35. repair
  36. activate

Original Text

Muscles. We have over 600 of them. They make up between 1/3 and 1/2 of our body weight, and along with connective tissue, they bind us together, hold us up, and help us move. And whether or not body building is your hobby, muscles need your constant attention because the way you treat them on a daily basis determines whether they will wither or grow. Say you're standing in front of a door, ready to pull it open. Your brain and muscles are perfectly poised to help you achieve this goal. First, your brain sends a signal to motor neurons inside your arm. When they receive this message, they fire, causing muscles to contract and relax, which pull on the bones in your arm and generate the needed movement. The bigger the challenge becomes, the bigger the brain's signal grows, and the more motor units it rallies to help you achieve your task. But what if the door is made of solid iron? At this point, your arm muscles alone won't be able to generate enough tension to pull it open, so your brain appeals to other muscles for help. You plant your feet, tighten your belly, and tense your back, generating enough force to yank it open. Your nervous system has just leveraged the resources you already have, other muscles, to meet the demand. While all this is happening, your muscle fibers undergo another kind of cellular change. As you expose them to stress, they experience microscopic damage, which, in this context, is a good thing. In response, the injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury. This is when the muscle-building magic happens. The greater the damage to the muscle tissue, the more your body will need to repair itself. The resulting cycle of damage and repair eventually makes muscles bigger and stronger as they adapt to progressively greater demands. Since our bodies have already adapted to most everyday activities, those generally don't produce enough stress to stimulate new muscle growth. So, to build new muscle, a process called hypertrophy, our cells need to be exposed to higher workloads than they are used to. In fact, if you don't continuously expose your muscles to some resistance, they will shrink, a process known as muscular atrophy. In contrast, exposing the muscle to a high-degree of tension, especially while the muscle is lengthening, also called an eccentric contraction, generates effective conditions for new growth. However, muscles rely on more than just activity to grow. Without proper nutrition, hormones, and rest, your body would never be able to repair damaged muscle fibers. Protein in our diet preserves muscle mass by providing the building blocks for new tissue in the form of amino acids. Adequate protein intake, along with naturally occurring hormones, like insulin-like growth factor and testosterone, help shift the body into a state where tissue is repaired and grown. This vital repair process mainly occurs when we're resting, especially at night while sleeping. Gender and age affect this repair mechanism, which is why young men with more testosterone have a leg up in the muscle building game. Genetic factors also play a role in one's ability to grow muscle. Some people have more robust immune reactions to muscle damage, and are better able to repair and replace damaged muscle fibers, increasing their muscle-building potential. The body responds to the demands you place on it. If you tear your muscles up, eat right, rest and repeat, you'll create the conditions to make your muscles as big and strong as possible. It is with muscles as it is with life: Meaningful growth requires challenge and stress.

Frequently Occurring Word Combinations

ngrams of length 2

collocation frequency
muscle fibers 2
damaged muscle 2

Important Words

  1. ability
  2. achieve
  3. acids
  4. activate
  5. activities
  6. activity
  7. adapt
  8. adapted
  9. adequate
  10. affect
  11. age
  12. amino
  13. appeals
  14. arm
  15. atrophy
  16. attention
  17. basis
  18. belly
  19. big
  20. bigger
  21. bind
  22. blocks
  23. bodies
  24. body
  25. bones
  26. brain
  27. build
  28. building
  29. called
  30. causing
  31. cells
  32. cellular
  33. challenge
  34. change
  35. conditions
  36. connective
  37. constant
  38. context
  39. continuously
  40. contract
  41. contraction
  42. contrast
  43. create
  44. cycle
  45. cytokines
  46. daily
  47. damage
  48. damaged
  49. demand
  50. demands
  51. determines
  52. diet
  53. door
  54. eat
  55. eccentric
  56. effective
  57. eventually
  58. everyday
  59. experience
  60. expose
  61. exposed
  62. exposing
  63. fact
  64. factor
  65. factors
  66. feet
  67. fibers
  68. fire
  69. force
  70. form
  71. front
  72. game
  73. gender
  74. generally
  75. generate
  76. generates
  77. generating
  78. genetic
  79. goal
  80. good
  81. greater
  82. grow
  83. grown
  84. grows
  85. growth
  86. happening
  87. higher
  88. hobby
  89. hold
  90. hormones
  91. hypertrophy
  92. immune
  93. increasing
  94. inflammatory
  95. injured
  96. injury
  97. intake
  98. iron
  99. kind
  100. leg
  101. lengthening
  102. leveraged
  103. magic
  104. mass
  105. meaningful
  106. mechanism
  107. meet
  108. men
  109. message
  110. microscopic
  111. molecules
  112. motor
  113. move
  114. movement
  115. muscle
  116. muscles
  117. muscular
  118. naturally
  119. needed
  120. nervous
  121. neurons
  122. night
  123. nutrition
  124. occurring
  125. occurs
  126. open
  127. people
  128. perfectly
  129. place
  130. plant
  131. play
  132. point
  133. poised
  134. potential
  135. preserves
  136. process
  137. produce
  138. progressively
  139. proper
  140. protein
  141. providing
  142. pull
  143. rallies
  144. reactions
  145. ready
  146. receive
  147. relax
  148. release
  149. rely
  150. repair
  151. repaired
  152. repeat
  153. replace
  154. requires
  155. resistance
  156. resources
  157. responds
  158. response
  159. rest
  160. resting
  161. resulting
  162. robust
  163. role
  164. sends
  165. shift
  166. shrink
  167. signal
  168. sleeping
  169. solid
  170. standing
  171. state
  172. stimulate
  173. stress
  174. strong
  175. stronger
  176. system
  177. task
  178. tear
  179. tense
  180. tension
  181. testosterone
  182. tighten
  183. tissue
  184. treat
  185. undergo
  186. units
  187. vital
  188. weight
  189. wither
  190. workloads
  191. yank
  192. young