Biomechanics Week 5 Physiological Drivers of Hypertrophy Flashcards
PRO turnover- how often do we replace all our m mass?
3-4mo
Rate of pro synthesis and breakdown pattern vs pro ingestion graph
synthesis line starts with inverted u and undulates throughout the day with smaller second line undulating in opposite direction indiacting breakdown
How does RT change the rate of PRO synthesis and breakdown vs PRO ingestion
synthesis is sensitized to (really m are) RT so higher peak
What food attenuates the breakdown of m?
PRO/AA
How to measure pro synthesis/gold stnd?
infuse label tracer with phenylalanine
biopsy 3-4h later- how much tracer is here
also tend to take from blood
then exercise and ~7h later bx here
Can also measure this with D2O how does this work?
drink
then few h later bx
then weeks later measure again - ie over logner period of time
What pathway is key in pro synthesisc metabolism?
mTORC1
what goes into mTORC1 pathway?
aa
gf ex insulin
e
dna damage
amp
What happens on other side of mTORC pathway?
autophagy
pro synthesis
nucleotide synthesis
What AA is key in pro synthesis pathway?
leucine, found in Animal PRO
does leucine make a big diff if you’re getting all your AA in diet?
doesn’t seem to
Are GF/hormones important for incr m size?
not GH, igf=1, insulim, maybe testosterone (pulsatile response is important)
Testosterone study by Bhasi n et all 1996 - given 10 wks of weekly massive dose in male - changes?
fat free mass
triceps area
mean change quads
bench press str
How important is E availability form growth?
important!!
latent period before MPS increases post ex
concurrent training - need to space appropriately
what can you manipulate to inc muscle mass from training?
load per rep
number of reps
rest interval
freq of training
time under tension
Dose response between load and incr MM - what % to increase?
% 1RM –> >/=60 appears to work
Best for MM improvement in terms of load per rep and number per rep based on Burd 2010 study
low load high vol RE stimulates muscle PRO greater than 90% 1RM to failure
What is occlusion?
low intensity with occlusion cuff to stop blood flow
How does occlusion seem to change MM?
CSA after low intesnity with occlusion has more. change than hi intesnity than low occlusion without occlusion/hypoxia at tissue level
If you want to get strong, lift __
If you want to get big lift, same?
heavy
NO - not necessarily
Based on Dankel et al 2017 literature, how is it best to build progression into your training in terms of days/ week and sets per m group
Higher freq of training (ie 6 days per week over 2 days a week) and less sets per m group ie 3 sets per m group not 9 similar
Time under tension - what is ideal per Burd 2012
probably slow to failure - failure is important part
What is the best way to express more type IIx fibres?
do nothing
Getting older m have more type IIx fibres why?
protective
