Exam 3- Lecture 19 Flashcards

1
Q

What does the quality and quantity of skeletal muscle training adaptations depend on?

A
  • type of stress placed on the muscle
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2
Q

Resistance Training Traditional Paradigm: Maximal development of hypertrophy

A

moderate to heavy loads, moderate to high repetitions, shorter rest periods, multiple sets per exercise
Total work is high

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3
Q

Resistance Training Traditional Paradigm: Maximal strength development

A
  • high load, low reps, long rest periods

- less total work than hypertrophy programs

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4
Q

Resistance Training Traditional Paradigm: Maximal development of muscular endurance

A
  • very light to moderate load, high reps, multiple sets, very short rest periods
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5
Q

Phillips lab hypothesis for resistance exercise

A
  • high rep/low load (3 sets of 20-25, 30-50%) comparable to low rep/high load (3 sets of 8-12, 75%-90%) for accretion of skeletal muscle mass when taken to volitional failure
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6
Q

Resistance exercise leads to –>

A

small motor units fatiguing –> recruits larger motor units to continue lifting at required muscle force –> maximal # of recruitable motor units now fatiguing –> reach volitional fatigue
– sufficient stimulus for muscle hypertrophy and strength development also leads to volitional fatigue

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7
Q

increases in strength are due to adaptation in two major factors:

A

neural factors and muscular factors

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8
Q

neural factors that lead to increases in strength

A
  • increased central nervous system activation
  • changes in motor unit recruitment pattern
  • reduced central inhibition
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9
Q

muscular factors that contribute to increases in strength

A
  • hypertrophy (increased contractile protein content, results in increased muscle fiber size)
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10
Q

motor unit activation size prinicple

A

recuit in order of motor nerve threshold (most excitable 1st) and twitch force (lowest 1st): slow twitch to fast twitch as intensity increases

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11
Q

maximal force production depends on:

A
  • recruitment: activating available motor units at the appropriate time and in the most effective order
  • summation: activation at a high enough frequency
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12
Q

neural adaptations may include:

A

increased ability to:
- voluntarily receipt all available motor units for a given task
- recruit at a higher frequency
- synchronization
reduction of CNS inhibition of muscle activation (protective mechanism)

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13
Q

strength can increase independent of:

A

increase in cross sectional muscle area because of neural adaptations

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14
Q

what plays a major role in adaptation response to resistance training?

A

type of training protocol and movements involved

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15
Q

explain how muscle hypertrophy follows repair:

A

hormonal and metabolic response, training status and protocols, protein availability, resistance training activates net protein synthesis, and initially associated with damage to fibers –> repair, remodeling and hypertrophy –> hypertrophic response and fibers less susceptible to further damage

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16
Q

muscle hypertrophy follows repair BUT….

A

damage is likely not required to stimulate hypertrophic response

17
Q

exercise tissue have increased sensitivity to what hormones?

A
  • testosterone
  • insulin
  • GH/ IGF I
18
Q

how do anabolic hormones promote muscle hypertrophy?

A
  • mechanical overload triggers intrinsic IGF I expression in exercises muscle
  • muscle IGF- I promotes satellite cell proliferation, differentiation, fusion into exercised myofiber
  • new myonuclei hypertrophy occurs through satellite cells
19
Q

time course of muscle hypertrophy

A
  • while an increase in muscle protein synthesis begins early in the training program, hypertrophy becomes moderately evident after 8-12 sessions into the program and more obviously evident around 18 sessions or so
  • rate of increase is greatest in first 6-12 months of training
20
Q

determining factors for muscle size

A
  • genetics
  • duration
  • type of training
21
Q

review chart of muscle hypertrophy response to a new training program

A

p 250

22
Q

what does CHO supplementation during (around) resistance exercise do?

A
  • attenuates rate of glycogen depletion
  • increases rate of glycogen resynthesis
  • can augment anabolic response to training
23
Q

3 R’s of Post Exercise Recovery

A
  • Rehydration through fluids and electrolytes
  • Refueling through carbohydrates
  • Repair through protein
24
Q

what is the most important variable stimulating net protein accretion?

A
  • the resistance training stimulus
  • optimizing nutrition has a small effect on muscle protein synthesis compared to the effect of resistance training itself
25
Q

does a traditional heavy resistance training program augment aerobic capacity (VO2max)?

A

NO

type of protocol influences metabolic adaptation

26
Q

Resistance training oxidative and glycolytic enzyme adaptations

A
  • traditional heavy resistance training (high intensity, low reps, long rest) produces only minor enhancement of oxidative or glycolytic enzyme activity
27
Q

what does high volume, moderate resistance activity, and short rest periods do?

A

causes higher levels of oxidative and glycolytic enzymes in fast twitch fibers

28
Q

immediate energy system adaptations

A
  • CP-ATP stores or creatine kinase activity may be augmented depending on the protocol
  • changes in intramuscular glycogen or lipid storage are equivocal (may increase or show no change)
29
Q

Resistance training-capillary density adaptations

A
  • capillary density is decreased in olympic and power weightlifting
  • capillary density is increased in body builders
30
Q

what are stimuli for neocapillarization probably related to?

A
  • motor unit activation

- physiological conditions

31
Q

what happens if hypertrophy exceeds neocapallarization?

A

capillary density decreases

32
Q

mitochondrial density adaptation in resistance training

A
  • mitochondrial density decreases with resistance training if significant hypertrophy is present –> dilution effect
  • type of demand (overload) placed on muscle does not significantly activate oxidative processes –> little systemic adaptation occurs
33
Q

Resistance training metabolic adaptations

A
  • relatively small alterations in metabolic capacity of resistance trained muscle –> lifting protocol influences degree of metabolic adaptation
34
Q

how does fiber type composition change in resistance training?

A
  • no significant conversion between type II and type I (slow) fibers
  • shift in the composition of type II subtypes
35
Q

circuit training

A
  • general conditioning regimen combining relatively low resistance, high reparation dynamic resistance
  • 8-15 exercise stations
  • 30 sec/set
  • brief rest (10 sec)
  • circuits repeated 2-3x per workout
36
Q

adaptations to circuit training

A
  • traditional lower resistance, high repetition circuit can result in aerobic capacity improvement of 5-10% and strength improvement in untrained persons
  • increased caloric cost of resistance workouts
  • can be safely used in cardiac patients
37
Q

does resistance and endurance training interfere with effects of the other?

A
  • may interfere with maximal strength development

- performance of resistance and endurance training on alternate days may reduce interference with strength development

38
Q

concurrent training single session:

A
  • 1st exercise should be the one you wish to maximize the result but moderate training levels more important than training sequence
  • training programs for health and fitness should be moderate for both endurance and strength training