hyptrphy

Question 1

Skeletal muscles structure
(recap)
3
* Fascicles:
* Sarcolemma:

Answer 1

Skeletal muscles structure
(recap)
3
* Fascicles: Individual bundles of muscle
fibers.
* Sarcolemma: The cell membrane
surrounding the muscle cell
* Beneath the sarcolemma lies the
sarcoplasm, which contains the cellular
proteins, organelles, and myofibrils.
* The myofibrils are composed of two
major types of protein filaments:
* The thinner actin filament,
* The thicker myosin filament.

Question 2

Muscle hypertrophy
4
* Muscle growth
* ……
* Transient (sarcoplasmic) hypertrophy
………….
* Chronic (Myofibrillar) hypertrophy
…………
* Eccentric exercise:

Answer 2

Muscle hypertrophy
4
* Muscle growth
* Development of muscle mass, density and capacity
* Transient (sarcoplasmic) hypertrophy
* Immediate
* Fluid accumulation
* Chronic (Myofibrillar) hypertrophy
* Structural changes
* fiber hypertrophy
* fiber hyperplasia
* Eccentric exercise: muscle fiber protein
remodelling

Question 3

Volume and Muscle Hypertroph

Answer 3

High-intensity RT is usually recommended for hypertrophy or
strength gains
* lower intensities - higher volume promotes similar muscle gains
as higher intensities
* Longer rest intervals are a key variable

Question 4

Dose-response relationship between RT
volume and muscle hypertroph

Answer 4

Dose-response Relationship
* low-volume protocols (≤4 weekly sets per muscle group)
* 10 weekly sets per muscle to maximize
* Volume threshold

Question 5

Summary
11
Summary
11
* High-volume RT can prevent sarcopenia in elderly individuals
*
* Higher volume RT will cause a plateau in the response or event
in the form of an inverted U-shaped response curve
* A criticism to high-volume RT is the potential for overtraining
* The health benefits associated with an increased volume of training in
the healthy young and elderly vastly outnumber the purported potential
for increased risk of injury
* The majority of injuries in RT are related to inadequate
supervision and the improper technique

Question 6

Signals for muscle hypertrophy

Answer 6

Signals for muscle hypertrophy
4
* Mechanical tension
* Muscle damage
* Metabolic stress

Question 7

mechanical tension

Answer 7

Force and stretch
* Leads to pathway activation
* Eccentric contractions may provide greatest benefit

Question 8

Metabolic stress

Answer 8

Several mechanisms have been postulated linking metabolic
stress with muscle hypertrophy
* As with activation and muscle damage, it is difficult to tease out
effects of metabolic stress per se from other factors

Question 9

Blood flow restriction training and
muscle hypertrophy

Answer 9

Significant increases in leg size have
been reported following walking with
BFR
* Role for metabolic stress per se in
hypertrophy?
* Yet, applying BFR cuffs to biceps
immediately following resistance
training has been shown to impair
hypertrophy (Dankel et al., 2016)
* “the muscle hypertrophic role of
metabolic stress may lie in the ability to
increase muscle activation when lower
loads are used”