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Exercise Physiology > Lecture 10 > Flashcards

Lecture 10 Flashcards

1
Q

What are the mechanisms of muscle strength gain?

A

Hypertrophy and Atrophy

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2
Q

What is hypertrophy?

A

The growth of the whole muscle/ muscle fibre (increase muscle size = increase muscle strength)

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3
Q

What is atrophy?

A

Shrinking of whole muscles/muscle fibers (decreased muscle size = decreased muscle strength)

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4
Q

What are the sources of muscle gain?

A
  • increased muscle size
  • Altered neural control
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5
Q

What can strength gain cannot occur without?

A

Neural Adaptations Via Plasticity

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6
Q

How are motor units normally recruited?

A

Asynchronously

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7
Q

What happens when strength gains result from greater motor unit recruitment?

A
  • Increased neural drive during maximal contraction
  • Increased frequency of neural discharge (rate coding)
  • Decreased inhibitory
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8
Q

What kind of inhibition leads to more force?

A

Less inhibition

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9
Q

What are normal intrinsic inhibitory mechanisms?

A

Inhibit muscle contraction if tension tension is too high (Prevent damage to bones and tendons)

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10
Q

What is an example of normal intrinsic inhibitory mechanisms?

A

Golgi tendon organs

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11
Q

What happens to inhibitory impulses when training?

A

They decrease

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12
Q

What is the coactivation of agonists, and anotagonists?

A

Normally, antagonists oppose agonist force but reduced coactivation may result in strength gain

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13
Q

What is an example of coactivation of agonist, antagonist?

A

During biceps curl, if there is more training, the triceps will be used less

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14
Q

What is hypertrophy?

A

Increase in muscle size

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15
Q

What is transient hypertrophy?

A

After exercise bout (gone within hours)

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16
Q

What is chronic hypertrophy?

A

Long term (structural changes in muscle)

17
Q

What are some causes of chronic muscle hypertrophy?

A
  • Max by Hugh-velocity eccentric training, disrupts z-lines
  • Concentric may limit muscle hypertrophy
  • Stimulated by intensities
  • Caused by high- and low-rep training
18
Q

What can you find in fiber hypertrophy?

A
  • More myofibrils
  • More actin (myosin filaments)
  • More sarcoplasm
  • More connective tissue
  • resistance training leads to increased protein synthesis
19
Q

What are the mechanisms of muscle strength gain?

A
  • Neural control
  • Motor unit recruitment
  • Autogenic inhibition
  • Muscle hypertrophy
  • Chronic muscle hypertrophy
  • Fiber hypertrophy
  • Hormones and hypertrophy
  • Fiber hyperplasia
  • Neural activation and hypertrophy
  • Atrophy and inactivity
  • Immobilization
  • Detraining
  • Fiber type alterations
20
Q

What is fiber hypertrophy facilitated by?

A

Testosterone

21
Q

What are the hormones used in hypertrophy?

A
  • Testosterone
  • Growth hormone
  • Insulin-like growth factor 1
22
Q

How does neural activation affect short-term increase in muscle strength?

A
  • Substantial increase in 1RM
  • Due to increased voluntary neural activation
  • Critical in first 8-10 weeks
23
Q

How does hypertrophy affect long-term increases in muscle strength?

A
  • Associated with significant fiber hypertrophy
  • Net increase protein synthesis requiring time to occur
  • Major factor after the first 10 weeks
24
Q

What happens when there is a reduction/cessation of activity?

A

A major change in muscle structure and function

25
Q

What happens to immobilizations major changes after 6 hours?

A

Lack of muscle use results in reduced protein synthesis
(initiates the process of muscle atrophy)

26
Q

What happens to immobilization after the first week?

A
  • Strength loss of 3-4% per day
  • Decreased size (atrophy)
  • Decreased neuromuscular activity
27
Q

What happens in detraining?

A
  • Leads to decreased 1RM
    (can be regained)
28
Q

Training regimen may not outright change fiber type but what will happen to the fibers?

A
  • Type 2 fibers more oxidative with aerobid training
  • Type 1 fibers more anaerobic with anaerobic training
29
Q

Fibre-type conversion is possible under what conditions?

A
  • Cross-innervation
  • Chronis low-frequency stimulation
  • High-intensity treadmill or resistance training
30
Q

What does resistance trainmen do in regards to diet?

A

It increases protein synthesis

31
Q

How much protein should you consume each day to increase muscle mass?

A

1.6-1.7g protein per kg of body weight per day

32
Q

How much protein should you have if you want to get muscle growth?

A

20-25g protein after resistance exercise

33
Q

What does mTOR stand for?

A

Mechanistic target of rapamycin (does stuff to mRNA)

34
Q

Is resistance training good for children and adolescents?

A

Yes but with proper safe guards

35
Q

Is resistance training good for elderly persons?

A

Yes because…
- Restore age-related loss of muscle mass
- Improves quality of life and health
- Helps prevent falls

Exercise Physiology (10 decks)

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