Adaptations

Question 1

What adaptations can you get from endurance training?

Answer 1

Large increase in:
capillary density, 
Muscle glycogen, 
Number of mitochondria,
Mitochondrial density,
Oxidative enzymes,
Max CO,
VO2 max,
Plasma volume,
Fat oxidation

Question 2

What adaptations can you get from strength training?

Answer 2

Large increase in muscle glycogen and muscle fibre size,
Also an increase in:
Resting ATP and PCr,
glycolytic enzymes,

Question 3

What nutritional recommendations would you give to stimulate training adaptation?

Answer 3

High protein intake of BCAA’s and Leucine, 2-2.5 g/kg/BM/d for hypertrophy and strength,
Nitrate eg. Beetroot juice,
If a masters athlete - NSAIDS
If endurance/weight loss - fasted training
Avoid high dose of antioxidants unless strenuous exercise

Question 4

Why might fasting be a beneficial nutritional strategy for weight loss and endurance athletes? And how does it work?

Answer 4

It increases the oxidation of FFA and encourages mitochondrial production.
Your blood sugar drops to a state of ketosis, where the main energy source becomes ketones produced from FFA in the liver.

Question 5

Why should high intensity sports avoid low carb training?

Answer 5

At higher intensities eg >60% VO2 max, fat oxidation is not efficient enough to meet the demands, you need carbs.
If you always train in a low CHO state your muscles only know how to use fat as an energy source.

Question 6

How does exercise increase free rad production?

Answer 6

Increased immune cell trafficking

Mitochondrial respiration

Question 7

When is taking antioxidants With exercise considered beneficial?

Answer 7

During very strenuous exercise, the high levels of free rads can be detrimental and cause inflammation, insulin resistance, mitochondrial dysfunction.

Question 8

Why should young and adult athletes avoid NSAIDS?

Answer 8

They blunt cox-enzymes which results in reduced MPS, decrease satellite cell activity, decrease blood flow and decrease inflammation (ie. blunts adaptation).

Question 9

Why might it be beneficial for masters to take NSAIDS?

Answer 9

They suffer from greater levels of inflammation which is a negative regulator of muscle mass.
It would be more beneficial than not

Question 10

How MIGHT taking nitrate increase adaptation response?

Answer 10

It may increase AMPK and PGC-1,
May cause greater shift in type IIa fibres,
May increase VO2 peak and time to task failure