Lecture 8 - Recovery Flashcards
What is the role of mRNA?
What is the main role of recovery?
Increasing amounts of mRNA gets turned into proteins
Allows for sufficient time to build new proteins
What are the 4 stages of adaptations to contractile demands?
1) Contractile signal generated from the muscle - high = resistance, low = endurance
2) Signal detected by primary and secondary messengers:
Type II fibres recruited, energy charge alterations, activation of proteins
3) Increase in mRNA
4) Increase protein - changes in fibre types
What did Egan & Zierath find in their study?
Performance, protein content, repetitive exercise, mRNA
Increases in performance
Increased protein content and enzyme function
Repetitive exercise increases transcription
With the mRNA spike there was no changes in performance/protein content
What did Perry find in 2010 about the effect of repeated transient mRNA bursts on recovery?
How can you Increase mRNA through exercise?
Increased mRNA - back to baseline after 24 hours however
To increase PGC1-a must train the next day to further increase mRNA
Driving mRNA through varying exercise and duration
What are some of the adaptations to resistance type exercise training?
Activate the MTOR pathway in type IIx fibres
elF4e - inserts mRNA into the ribosome for protein synthesis
Ribosome is activated by P70S6K
What did Drummond fine about trying to inhibit the MTOR process?
What did they use to try to do this?
Rapomyosin (without this protein Increase)
Inhibiting MTOR had no increases in muscle protein synthesis
What did Bear and Esser find on P70S6K activation?
If this changed greater than anything else there was an increase in muscle mass over time
What did Roberts et al find out about Cold Water Immersion (CWI) techniques against active recovery (AR)
(P70S6K, muscle mass, CSA, leg strength, RFD)
P70S6K Increase in both - remained elevated more in AR
Both increases in muscle mass - higher in AR
Increased CSA in AR not CWI
AR higher leg strength increases
RFD both significant changes
What are the conclusions on CWI as to whether it is useful or not?
Should Chris Froome use CWI to recover?
Blunted acute molecular responses and chronic adaptive responses
Should Aid training but not rely on it
Froome doesn’t need to adapt between stages so could use the ice bath to feel better
What are the adaptations made through endurance exercise training?
PGC1-a activated by skeletal muscle
Reduces energy charge and activates AMPK
This activates PGC1-a and is a coactivator of transcription
Leads to mitochondrial biogenesis
What is the effect of massage therapy on lactate concentration and muscle damage?
No effect on muscle lactate
Muscle damage markers were increased after cycling
What did Crane find out on post-exercise massages on the PGC1-a pathway?
FAK phosphorylated and activated
Abundance of PGC1-a post massage but no MTOR changes
What does inflammation have to do with recovery?
Allows for recovery and repair
TNF-a and NFkB stimulate muscle protein breakdown and muscle atrophy
How do massages affect:
Inflammation
NFkB
Heatshot protein
Reduces inflammation
Reduces muscle protein breakdown
Retains physical capacity
