Endurance and resistance training

Question 1

What % increase occurs in VO2max following an endurance programme?

Answer 1

15-25%

Question 2

Why does oxygen deficit decrease in trained athletes?

Answer 2

Capillarisation and mitochondrial biogenesis

Question 3

What are initial increases in VO2max due to? What are the later increases due to?

Answer 3

Increased SV and Q
Increased a-vO2

Question 4

What are the principles of training?

Answer 4

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

Question 5

Why does a-vO2 increase?

Answer 5

1. Greater blood flow
2. More efficient oxygen extraction due to capillarisation and mitochondria biogenesis

Question 6

What happens blood flow to capillaries during training? Becomes faster or slower?

Answer 6

Takes longer due to greater density of capillaries, but allows for greater extraction

Question 7

Why does HR become lower during sub-max endurance exercise?

Answer 7

Less reliance on central command, therefore less sympathetic stimulation

Question 8

What secondary messenger is responsible for mitochondrial biogenesis

Answer 8

PGC1a

Question 9

To what extent/% can HIIT training improve anaerobic power?

Answer 9

3-28%

Question 10

What adaptations take place with HIIT training?

Answer 10

• Increased fast fibres
• Increased ATP-PC and glycolytic enzymes
• Mitochondrial biogenesis with HIIT over 30s
• Improved buffering capacity

Question 11

Define muscular strength

Answer 11

The maximal force a muscle/ a group of muscles can generate for one rep

Question 12

Define muscular endurance

Answer 12

The ability to repeatedly contract a muscle at a sub-max load

Question 13

What happens in sarcopenia?

Answer 13

Loss of muscle mass due to loss of type 2 fibres

Question 14

What are the neural adaptations that take place due to resistance training?

Answer 14

• Increased muscle drive
• Increased motor unit synchro
• Increased firing rate
• Increased NMJ size

Question 15

To what extent does exercise increase protein synthesis?

Answer 15

50-150%

Question 16

What is the key secondary messenger that initiates protein synthesis?

Answer 16

mTOR

Question 17

What has studies shown about the use of ibuprofen?

Answer 17

In animal studies has shown to decrease hypertrophy - not sufficient evidence in humans

Question 18

How are satellite cells associated with protein syntheis?

Answer 18

Satellite cells are stem cells located above the sarcolemma - with exercise divide and increase myonuclei which promotes protein synthesis

Question 19

Explain the term ‘muscle memory’

Answer 19

In detraining myonuclei are not lost, therefore allows for faster retraining as some benefits are not lost

Question 20

What 3 factors contribute to muscle atrophy?

Answer 20

1. Decreased synthesis
2. Increased breakdown
3. Increased free radical production

Question 21

Why is endurance and resistance training not advised on the same day?

Answer 21

Endurance training activates AMPK which deactivates mTOR, which reduces protein synthesis potential

Question 22

Define muscle fatigue

Answer 22

The inability to maintain power output or force production in muscular contraction

Question 23

Name 3 factors contributing to peripheral fatigue?

Answer 23

1. Neural
2. Mechanical
3. Energetics of contraction