Chapter 11: Adaptions to resistive training

Question 1

what stimulates protein synthesis?

Answer 1

1. mTOr (an enzyme)
2. Resistive training

Question 2

Interaction between resistive training and diet

Answer 2

• resistance training increases protein synthesis
• protein supplementation increases muscle strength and size

Question 3

Dosage of protein

Answer 3

• 20-25 grams of protein after resistance training for muscle growth
• 1.6-1.7 grams protein/ kg body weight/ day for muscle mass
• small doses (20g) every 2-3 hours recommended for enhanced protein synthesis

Question 4

Type of protein

Answer 4

proteins that are easily and rapidly digested and rich in essential amino acids, leucine
eg. whey protein in milk
adding a small amount of CHO to protein supplement enhances recovery, CHO saids in the resynthesis of muscle glycogen

Question 5

Optimal timing of protein intake for optimal muscle hypertrophy?

Answer 5

1. A single bout of exercise stimulate protein synthesis for several hours, protein supplementation enhances protein synthesis
2. single does of amino acids increases protein synthesis for 1-2 hours post- exercise
3. Ingesting repeated small doses of protein during recovery may be more effective in increasing hypertrophy

Question 6

mTOR (mechanistic target of rapamycin)

Answer 6

1. enzyme that controls rate of protein synthesis, if mTOR pathway is blocked, there is no muscle hypertrophy
2. mTOR is stimulated by specific essential amino acids ( Glutamine)
3. mTOR is primarily stimulated by mechanical stretch of skeletal muscle (during resistive training) + proper timing of protein intake, specifically leucine intake
4. Insulin: strong anabolic stimulus for muscle hypertrophy (some athletes inject themselves to stimulate this pathway)

Question 7

mTOR pathway

Answer 7

1. mTOR pathway is a gateway for protein synthesis
2. Stimulus is amino acids, specifically leucine
3. to stimulate release of insulin from pancreases you have to consume carbohydrates (CHO)
4. Insulin stimulates mTOR pathway

Question 8

Effect of alcohol on muscle growth

Answer 8

Alcohol indigestion post-exercise reduces mTOR signalling + decreases protein synthesis in skeletal muscles

Question 9

resistive training in children and adolescents vs elderly

Answer 9

children and adolescents
- MYTH = resistance training is unsafe sue to growth plate, hormonal changes
- TRUTH = safe with proper safeguards
- children can gain both strength and muscle mass

Elderly
- helps restore able-related loss of muscle mass (sarcopenia)
- improves quality of life and health
- helps prevent falls

Question 10

Strength training in older adults

Answer 10

1. increase in stretch is primarily dependent on neural adaptations

• decreased mTOR signalling response
• smaller increase in myofibrillar protein and muscle size
• 25-50 grams protein necessary to stimulate protein synthesis

Question 11

Mechanisms of adaptations in children

Answer 11

1. Little hypertrophy (especially pre-adolescence)
2. increased activation of motor units
3. increased motor coordination, thus more neurological factors than muscle factors

Question 12

Men vs Women

Answer 12

LOWER BODY:

similar changes in muscle strength and size in men + women, absolute changes are less in women, smaller muscle mass, lower testosterone levels)

UPPER BODY:

more hypertrophy in men, greater concentration of testosterone receptors in upper body, ( thus greater response to testosterone)

Question 13

MECHANISMS OF STRENGTH GAINS:

Question 14

Neuroplasticity

Answer 14

1. the brains ability to recognise itself by forming new neural connections throughout life
2. it allows neurons in the brain to compensate for injury, disease and to adjust their activities in response to new situations or to changes in the environment

Question 15

Neuroplasticity is important for?

Answer 15

1. Development of motor skills and a broad skills background to excel in sport
2. variety of muscle actions/exercises, prevent weakened synapses
3. Ageing - prevent neuro-degeneration and risk for alzhiemers or Parkinson’s

Question 16

How does the brain change: Neuroplasticity

Answer 16

1. Neurogenesis: continuous generation of new neurons in certain brain regions
2. New synapses: new skills and experiences creates new connections
3. strengthened synapses: repetition and practice strengthens neural connections
4. Weakened synapses: connections in brain that are not used become weak