Endurance and resistance training Flashcards
What % increase occurs in VO2max following an endurance programme?
15-25%
Why does oxygen deficit decrease in trained athletes?
Capillarisation and mitochondrial biogenesis
What are initial increases in VO2max due to? What are the later increases due to?
Increased SV and Q
Increased a-vO2
What are the principles of training?
Overload - cellular adaptation, hormesis
Specificity - muscle fibre, muscle group, type and speed of contraction
Reversibility - gains can be lost
Rest and recovery - links to point 1
Why does a-vO2 increase?
- Greater blood flow
- More efficient oxygen extraction due to capillarisation and mitochondria biogenesis
What happens blood flow to capillaries during training? Becomes faster or slower?
Takes longer due to greater density of capillaries, but allows for greater extraction
Why does HR become lower during sub-max endurance exercise?
Less reliance on central command, therefore less sympathetic stimulation
What secondary messenger is responsible for mitochondrial biogenesis
PGC1a
To what extent/% can HIIT training improve anaerobic power?
3-28%
What adaptations take place with HIIT training?
- Increased fast fibres
- Increased ATP-PC and glycolytic enzymes
- Mitochondrial biogenesis with HIIT over 30s
- Improved buffering capacity
Define muscular strength
The maximal force a muscle/ a group of muscles can generate for one rep
Define muscular endurance
The ability to repeatedly contract a muscle at a sub-max load
What happens in sarcopenia?
Loss of muscle mass due to loss of type 2 fibres
What are the neural adaptations that take place due to resistance training?
- Increased muscle drive
- Increased motor unit synchro
- Increased firing rate
- Increased NMJ size
To what extent does exercise increase protein synthesis?
50-150%
What is the key secondary messenger that initiates protein synthesis?
mTOR
What has studies shown about the use of ibuprofen?
In animal studies has shown to decrease hypertrophy - not sufficient evidence in humans
How are satellite cells associated with protein syntheis?
Satellite cells are stem cells located above the sarcolemma - with exercise divide and increase myonuclei which promotes protein synthesis
Explain the term ‘muscle memory’
In detraining myonuclei are not lost, therefore allows for faster retraining as some benefits are not lost
What 3 factors contribute to muscle atrophy?
- Decreased synthesis
- Increased breakdown
- Increased free radical production
Why is endurance and resistance training not advised on the same day?
Endurance training activates AMPK which deactivates mTOR, which reduces protein synthesis potential
Define muscle fatigue
The inability to maintain power output or force production in muscular contraction
Name 3 factors contributing to peripheral fatigue?
- Neural
- Mechanical
- Energetics of contraction
