Adaptations

Question 1

resistance training adaptations

Answer 1

hypertrophy
altered neural recruitment
mps>mpb
increased number of nuclei in each muscle cell

Question 2

endurance training adaptations

Answer 2

increased fatigue resistance, mitochondria biogenesis, intramuscular glycogen + triacylglycerol, more fat usage`

Question 3

metabolic and mechanical changes in muscle that start singling cascade

Answer 3

muscle stretch/tension, change in energy charge of cell, changes in intracellular ca lvls.

Question 4

what is the change in energy charge in cell, what detects its and what does it do if it does

Answer 4

ratio of ADP, AMP:ATP
AMPK can detect changes to this
AMPK can then regulate glucose uptake, glycolysis/lipolsis, FA ox., cell proliferation, MPS

AMPK can turn off processes that use ATP, results in adaptations

Question 5

what is CaMK and calcineurin stimed by what do they do

Answer 5

activated by increased ca lvls

can regulate muscle hypertrophy

Question 6

What stims IGF and what does IGF activates

Answer 6

contractile activity stims release
-causes muscle hypertrophy
activates AKT which increases pro. synth, glycogen synth,

Question 7

PGC1a stimed by what does it do

Answer 7

activity increased following exercise
master regulator switch
-important to mitocondrial biogenisis
-increases ox. capacity/ endurance performance

Question 8

what does endurance training do in terms of ca conc.

Answer 8

-results in prolonged + moderately elevated Ca conc

Question 9

Low carb alternative training method

Answer 9

train w/ low carb availability
rely on fat/pro more

can be more fatigued no performance benifit

Question 10

training twice a day

Answer 10

1 workout to deplete glycogen 2nd workout w no glycogen
succesful method to increase usage of fat
difficult to maintain intensity no dif performance

Question 11

training after fast

Answer 11

last meal bw 8+10
liver glycogen low but not muscle
may exaggerate stress response
more intramuscular fat utalization

Question 12

long training w/o glycogen

Answer 12

hard to maintain intensity
best to perform if training not essential
may prolong stress response

Question 13

carb restriction during recovery

Answer 13

may prolong stress response

uncertain of effects

Question 14

sleep low

Answer 14

high intensity exercise before sleep no eating aftr
may prolong stress response
proven to exaggerate some training adaptations

Question 15

6 alternative training methods

Answer 15

low carb, 2 times a day, train fasted, long train, carb restriction during recover, sleep low