Lecture 8 - Recovery Flashcards

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1
Q

What is the role of mRNA?

What is the main role of recovery?

A

Increasing amounts of mRNA gets turned into proteins

Allows for sufficient time to build new proteins

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2
Q

What are the 4 stages of adaptations to contractile demands?

A

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

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3
Q

What did Egan & Zierath find in their study?

Performance, protein content, repetitive exercise, mRNA

A

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

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4
Q

What did Perry find in 2010 about the effect of repeated transient mRNA bursts on recovery?

How can you Increase mRNA through exercise?

A

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

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5
Q

What are some of the adaptations to resistance type exercise training?

A

Activate the MTOR pathway in type IIx fibres
elF4e - inserts mRNA into the ribosome for protein synthesis
Ribosome is activated by P70S6K

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6
Q

What did Drummond fine about trying to inhibit the MTOR process?

What did they use to try to do this?

A

Rapomyosin (without this protein Increase)

Inhibiting MTOR had no increases in muscle protein synthesis

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7
Q

What did Bear and Esser find on P70S6K activation?

A

If this changed greater than anything else there was an increase in muscle mass over time

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8
Q

What did Roberts et al find out about Cold Water Immersion (CWI) techniques against active recovery (AR)

(P70S6K, muscle mass, CSA, leg strength, RFD)

A

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

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9
Q

What are the conclusions on CWI as to whether it is useful or not?

Should Chris Froome use CWI to recover?

A

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

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10
Q

What are the adaptations made through endurance exercise training?

A

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

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11
Q

What is the effect of massage therapy on lactate concentration and muscle damage?

A

No effect on muscle lactate

Muscle damage markers were increased after cycling

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12
Q

What did Crane find out on post-exercise massages on the PGC1-a pathway?

A

FAK phosphorylated and activated

Abundance of PGC1-a post massage but no MTOR changes

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13
Q

What does inflammation have to do with recovery?

A

Allows for recovery and repair

TNF-a and NFkB stimulate muscle protein breakdown and muscle atrophy

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14
Q

How do massages affect:
Inflammation
NFkB
Heatshot protein

A

Reduces inflammation
Reduces muscle protein breakdown
Retains physical capacity

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