Exercise Physiology of Recovery

Question 1

What must be achieved during recovery?

Answer 1

Recovery must allow enough time to build new proteins ready for adaptation.

Question 2

What is the difference between resistance training and endurance training in terms of adaptation?

Answer 2

Resistance exercise stimulates muscle tissue with high frequency stimulation.
Endurance training stimulates the muscle with low frequency stimulation.

Question 3

Why does resistance exercise generate more force?

Answer 3

The need to generate force increases therefore all 3 fibres are recruited. The greatest force production comes from type II and type IIx

Question 4

Which organelle within the muscle will help prevent a negative energy balance occuring?

Answer 4

Mitochondria

Question 5

Why would a marathon runner train in a glycogen depleted state?

Answer 5

Training in a glycogen depleted state can potentially activate an energy sensor which will lead to the adaptation of more mitochondria.

Question 6

What happens to mRNA following a bout of exercise?

Answer 6

Bouts of exercise result in spikes in mRNA.

Question 7

What other adaptations will repeated bouts of exercise induce?

Answer 7

Increased protein content and enzyme funciton, for example (mitochondrial content and citrate synthase activity).

Question 8

How is mRNA produced?

Answer 8

Transcription factors coordinate transcription. The transcription factor binds to a gene on DNA, the transcription factor reads the coding on that gene and then the transcription factor produces mRNA.
All of which occurs in the nucleus as a cell where it then leaves the nucles, enters the citosol where ribosome.

Question 9

What are the co-activators of transcription factors?

Answer 9

Within the cytosol there is a co-activator called PGC1-a.

Question 10

What would translation of mRNA to Glut 4 protein allow for?

Answer 10

Functional glut 4 protein can translocate to the sarcolemma to bring in glucose to the muscle fibre.

Question 11

What happens to the mRNA peaks following the repetitive bouts of exercise?

Answer 11

They begin to drop off with each peak being less then the peak previous. TO avoid this you have to change the stimulus. Increase the intensity for example.
(This is why we need progressive overload).

Question 12

What is the mTOR signalling pathway for resistance exercise?

‘Mechanistic target of rapamycin’

Answer 12

mTORC1 stimulates P70-S6 Kinase 1 which activates protein synthesis

Question 13

What is mTOR crucial for?

Answer 13

Regulating protein synthesis.

mTOR is also sensitive to amino acids.

Question 14

What is essential for optimising gains in terms of hypertrophy?

Answer 14

Maximising the activation of mTOR and P70-S6k.

Question 15

What damage does a bout of resistance-type exercise induce within the sarcomere?

Answer 15

• Sarcomere damage
• Disruption of adjacent sarcomeres and Z-disk
• Actin and Myosin largely damaged

Question 16

What did the Roberts, et al study report about the use of post exercise cold water immersion?

Answer 16

Cold water immersion resulted in O70-S6k phosphorylation returning to baseline after just 24 hours.
Active recovery however remained elevated above baseline for 48h.
This suggests that cold water immersion impairs activation of key signalling intermediate
After an acute bout of exercise and cold water immersion.
In terms of chronic adaptations, cold water immersion impaired hypertrophy of the quadriceps.
Active recovery also achieved improvements in leg strength above and beyond the improvements made through cold water immersion.
Rate of force development increased with both cold water immersion and active recovery, however active recovery was significantly higher.

Question 17

Describe the pathway of adaptation to endurance exercise?

Answer 17

The endurance pathway slightly differs from the mTOR pathway.
Part of the of the mechanical sensing of exercise is mediated by the enzyme FAK.
FAK leads to the activation of mTORC1 and PGC1a.
PGC1a activation leads to an increase of mitochondrial biogenesis.
Subsequent changes to the cells energy charge may lead to the energy sensor AMPK activating PGC1a.

Question 18

What affects does massage therapy have following exercise-induced muscle damage?

Answer 18

Massage evokes a mechanical signal to the muscle which leads to FAK phosphorylation and activation immediately after massage.
FAK can lead to activation of PGC1a.
2.5hours post massage there was increased PGC1a within the nucleus.
Potentially amplifying training adaptations.
Massage also reduces markers of the pro inflammatory pathway such as TNF-a. NFkB is also reduced immediately after massage.