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Principles Of Strength And Conditioning > Lectures 11-16 > Flashcards

Lectures 11-16 Flashcards

1
Q

What is EIMD?

EIMD & Hypertrophy

A

Exercise Induce Muscle Damage

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2
Q

What is the process of EIMD?

EIMD & Hypertrophy

A 
Exercise
Muscle damage
Loss of calcium ions (homeostasis)
Inflammation 
Remodelling & regeneration
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3
Q

Summary - Slide 25, lecture 15

EIMD & Hypertrophy

A

Recap lecture

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4
Q

Question - what are the adaptations you would expect to see in an there following a strength training programme?

(Adaptations to strength training)

A

Look in PE book

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5
Q

Three proposes primary are responsible for training adaptations:

(Adaptations to strength training)

A

Mechanical tension
Metabolic stress
Muscle damage

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6
Q

Mechanical tension in terms of causing training adaptations:

What is it?

(Adaptations to strength training)

A

Referee to the loading of muscle and is proposed to disrupt skeletal muscle structures -> compromising the integrity of individual muscle fibres -> leading to cellular responses

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7
Q

Metabolic stress in terms of causing training adaptations:

What is it?

(Adaptations to strength training)

A

Local metabolic stress involves the accumulation of metabolic by-products

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8
Q

Muscle damage in terms of causing training adaptations:

What is it?

(Adaptations to strength training)

A

Leads to hypertrophic responses whereby the inflammatory response and upregulaton of protein synthesis -> resulting in greater muscle size

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9
Q

What neural adaptations occur in the first 8-20 wks of strength training?

(Adaptations to strength training)

A

Learn movement (motor learning) / neuromuscular inhibition
Motor unit recruitment
Firing rate
Coordination of motor unit

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10
Q

What did Ebola (1988) say about strength gains

Adaptations to strength training

A

Can be achieved without structural changes in the muscle but not without neural adaptations

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11
Q

In terms of Learning Movement (motor learning) / Neuromuscular Inhibition (neural adaptations)

How does it improve performance?

(Adaptations to strength training)

A

Increases activation of individual muscles

The coordination of groups of muscles

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12
Q

In terms of Motor Unit Recruitment (neural adaptations)

How does it improve performance?

(Adaptations to strength training)

A

Increases motor unit recruitment

Preferential recruitment of high threshold motor units

Lowering thresholds of motor unit recruitment

Above factors increase agonist activation and tension development

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13
Q

In terms of firing frequency (neural adaptations)

How does it improve performance?

(Adaptations to strength training)

A

Discharge frequency of motor neurons

Greater force / power production

Increase in number of doublet discharges

Increased recruitment and firing rate following training

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14
Q

In terms of synchronisation (neural adaptations)

How does it improve performance?

(Adaptations to strength training)

A

Enables smooth movement

Can synchronously activate multiple motor units

Increased force production (caused by co-activation of a range of muscles)

Simplify and co-ordinate complex movements

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15
Q

When is strength expression typically at its greatest?

Adaptations to strength training

A

More motor units are involved

Motor units are greater in size

Rate of firing is faster

Greater synchronisation of motor units

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16
Q

What are the muscular adaptations (physical changes) from strength training?

(Adaptations to strength training)

A 
Hypertrophy 
CSA / pennation angle
Increase in number: Hyperplasia?
Hormones / growth factors
Cellular enzymes
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17
Q

In terms of Hypertrophy (muscular adaptations)

How does it improve performance?

(Adaptations to strength training)

A

Increase in cross-sectional area of skeletal muscle fibres

This increases contractile material to increase force production

Preferentially hypertrophy of type 2 fibres occurs rapidly following strength training

Increase in myonuclei

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18
Q

What are satellite cells

Adaptations to strength training

A

A population of muscle-derived stem cells responsible for myofibrils development and renewal

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19
Q

How does resistance exercise training impact number of stem cells?

(Adaptations to strength training)

A

Increases the number after several days

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20
Q

The stopping of training is associated with what in terms of satellite cell activation

(Adaptations to strength training)

A

Termination of satellite cell activation

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21
Q

After heavy resistance exercise, what happens to protein synthesis?

(Adaptations to strength training)

A

It is increased for up to 48 hours

Similar with myofibrils protein synthesis (72h)

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22
Q

In terms of pennation / CSA (muscular adaptations)

How does it improve performance?

(Adaptations to strength training)

A

As angle of pennation increases -> increased packing of muscle fibres within the same ACSA (Slide. 27, lecture 16)

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23
Q

In terms of hyperplasia (muscular adaptations)

How does it improve performance?

(Adaptations to strength training)

A

Increased number of muscle fibres

Myogenesis

Increased CSA

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24
Q

In terms of growth factors / hormones (muscular adaptations)

How does it improve performance?

(Adaptations to strength training)

A

Stimulate release of growth factors

Change expression of the major muscle growth regulators -> enhance protein synthesis

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25
Q

In terms of cellular adaptations (muscular adaptation)

How does it improve performance?

(Adaptations to strength training)

A

Increased resting glycogen and PCr

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26
Q

What training is best to develop strength?

Volume

(Adaptations to strength training)

A

Schoenfeld et al., 2016

Concluded that higher volume training produces greater gains in muscle mass than lower volume training

Potentially linked to the prolonged metabolic stress

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27
Q

What training is best to develop strength?

Load

(Adaptations to strength training)

A

Proposed as a vital factor in maximising muscle hypertrophy

Emphasising both mechanical tension and metabolic stress simultaneously (70-85% 1RM) are traditionally recommended

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28
Q

What training is best to develop strength?

Frequency

(Adaptations to strength training)

A

Wernborn et al., 2007 showed that 2-3 sessions per week is optimal

High training frequency should be periodised strategically so that adequate recovery is provided between sessions

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29
Q

Concentric vs eccentric in strength training

Adaptations to strength training

A

Eccentric contractions more potent to induce hypertrophy than concentric

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30
Q

Recap questions

Adaptations to strength training

A

Slide 35, lecture 16

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31
Q

What are the structural and functional similarities between bones and tendons?

(Muscle tendon relationship)

A

Both are composites
Both are subjected to forces generated during joint movement and locomotion
Both exhibit mechanical behaviour and adaptable to functional loading they experience

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32
Q

Why are adaptations in connective tissue important for function?

(Muscle tendon relationship)

A 
Connect different types of tissue
Support
Protection
Resist stretching & tearing forces
Mechanical framework (skeleton)
Transfer of muscle forces
Stability around the joint
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33
Q

Connective tissues form some of the resistance in muscle that allows what?

(Muscle tendon relationship)

A

Generation of higher levels of tension in the muscle

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34
Q

In order to optimise an athletes rehab, a resistance training programme must account for

(Muscle tendon relationship)

A

Type of injury
Stage of healing
The functional and architectural requirements for the muscle and tendon
The long-term goals for that patient

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35
Q

What must a rehab programme do in terms of a rehab programme?

(Muscle tendon relationship)

A

Appropriately stress musculature and also the muscle tendon junction and the tendon itself at the insertion point

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36
Q

What happens to the tendon in response to resistance training?

(Muscle tendon relationship)

A

Increased stiffness (good thing)

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37
Q

What does stiffness describe in the tendon?

Muscle tendon relationship

A

A mechanical property of the tendon

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38
Q

What is stiffness?

Muscle tendon relationship

A

The force required to stretch a tendon per a unit of distance

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39
Q

What can increased stiffness do?

Muscle tendon relationship

A

Impact the ability of the muscle to rapidly generate force (I think it improves)

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40
Q

How does a tendon adapt to a load?

Muscle tendon relationship

A

It becomes stiffer

Muscles get stronger, tendons get stiffer

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41
Q

What does a tendon attach?

Muscle tendon relationship

A

Muscle to bone

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42
Q

What is the primary role of a tendon?

Muscle tendon relationship

A

To transmit contractile forces to the skeleton to generate joint movement

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43
Q

What are tendons a part of?

Muscle tendon relationship

A

The musculotendinous unit

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44
Q

What is the make up of a tendon?

Muscle tendon relationship

A

30% collagen
2% elastin
68% water
Tenocytes

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45
Q

What is the blood supply and colour of tendons like?

Muscle tendon relationship

A

Avascular (poor blood supply)

Appear bright white

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46
Q

What is a tendon mainly comprised of?

Muscle tendon relationship

A

Type I collagen in an extracellular matrix

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47
Q

What is the musculotendinous unit/complex?

Muscle tendon relationship

A

Where the muscle and tendons meet together

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48
Q

What is an issue with a tendon if it is not stiff?

Muscle tendon relationship

A

Will move about in an uncontrollable manner which is negative to performance

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49
Q

What is external oscillating force?

Muscle tendon relationship

A

If tendon is very compliant then despite constant muscle length you would see oscillation in the tendon - hence movement of the joint = bad

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50
Q

To translate forces directly to the joint, what do you need?

Muscle tendon relationship

A

A stiff tendon

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51
Q

Stretching a tendon results in what? What happens when stretching is stopped?

(Muscle tendon relationship)

A

Results in elastic energy storage

This is returned once tensile load is removed

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52
Q

Can a tendon increase the number of fibres in that tendon through training?

(Muscle tendon relationship)

A

Yes, but not at the same rate as a muscle

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53
Q

Strength of a tendon is determined by collagen fibres:

Muscle tendon relationship

A

Number
Size
Thickness
Orientation

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54
Q

Why do lots of injuries occur in the tendon?

Muscle tendon relationship

A

The muscle can produce a great force which travels directly through the tendon which can cause damage

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55
Q

What is the musculotendinous complex/unit?

Muscle tendon relationship

A

Junctional area between the muscle and tendon

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56
Q

What happens to the musculotendinous complex during transmission of muscular contractor force to the tendon?

(Muscle tendon relationship)

A

Subjected to great mechanical stress

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57
Q

What is the Osteotendinous junction?

Muscle tendon relationship

A

Where tendon meets bone

A gradual transition from tendon to fibrocartilage to lamellar bone

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58
Q

What is the main cause of osteotendinous junction injuries?

Muscle tendon relationship

A

Overuse, eg. Tennis elbow

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59
Q

How does the tendon adapt to training?

Muscle tendon relationship

A

Increase in cross sectional area and strength

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60
Q

What are the specific changes in a tendon that contribute to an increase in CSA and strength

(Muscle tendon relationship)

A

Increase in collagen fibril diameter
Greater number of covalent cross links within a fibre of increased diameter
Increase in the number of collagen fibrils
Increase in the packing density of collagen fibrils

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61
Q

A greater force going down on the tendon results in what?

Muscle tendon relationship

A

A greater sprain back up as more energy is stored and thus released

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62
Q

What happens if force is placed on a tendon and is left for a while?

(Muscle tendon relationship)

A

It’s ability to recoil dissipates

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63
Q

What is the stretch shortening cycle?

Muscle tendon relationship

A

The ability to recoil and help enhance the muscular properties of a movement in an individual

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64
Q

What is a typical plyometric type movement?

Muscle tendon relationship

A

A box drop

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65
Q

What are the three phases of the SSC

Muscle tendon relationship

A

Preactivation
Stretch
Shortening

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66
Q

What are the two broader phases of the SSC

Muscle tendon relationship

A

Eccentric phase - muscle lengthening under tension

Concentric phase - muscle shortening

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67
Q

What does a stiffer tendon result in?

Muscle tendon relationship

A

More rapid transition from standing state to jumping state

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68
Q

What did Kubo (2007) and Abdelsattar (2018) show about tendon stiffness and performance?

(Muscle tendon relationship)

A

Increases tendon stiffness improves performance (less time in contact with ground measured by force plate)

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69
Q

How would stiff tendons be described?

Muscle tendon relationship

A

Only changes length by a small amount when a large force is applied

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70
Q

What is the opposite word for stiff tendons?

Muscle tendon relationship

A

Compliant

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71
Q

How would compliant tendons be described?

Muscle tendon relationship

A

Changes length substantially when the same amount of force is applied

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72
Q

Is high tendon stiffness always a good thing?

Muscle tendon relationship

A

No, depends on the sport and the sports demands

Stiffness may be good for sprinters but no marathon runners for example

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73
Q

What is the relationship between tendon stiffness, performance and health?

(Muscle tendon relationship)

A

Stiffness may be good for performance but not good for health and injury

Lecture 11, slide 23

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74
Q

What did McHugh et al (1999)’s study show with tendon stiffness

(Muscle tendon relationship)

A

People with stiff tendons showed lower isometric strength and higher subjective pain three days after completing an exercise than compliant/normal tendon stiffness

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75
Q

How can tendon stiffness be reduced?

Muscle tendon relationship

A

By passive and simple stretching without any load

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76
Q

Anicdote about eccentric stretches and Achilles strength

Muscle tendon relationship

A

Lecture 11, slide 25

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77
Q

What type of contractions are optimal for maintaining tendon health?

(Muscle tendon relationship)

A

Slow, lengthening contractions

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78
Q

Stiff tendons are ideal for what? But increase the risk for what?

(Muscle tendon relationship)

A

Ideal for speed

Increase risk of tendon and muscle injury

79
Q

Following forced inactivity (eg bed rest) tendons lose what? What can this lead to?

(Muscle tendon relationship)

A

Lose compliance near muscle and lead to injury

80
Q

What can decrease time away from training in terms of rehab and tendons

(Muscle tendon relationship)

A

Implement slow lengthening contractions

81
Q

What did Magnusson & Kjaer (2003) show about Achilles’ tendon strength in endurance runners vs control

(Muscle tendon relationship)

A

Greater CSA in long distance runners

But stiffness no different to control

82
Q

How do Arampatzis et al (2007) and Kubo et al (2000) differ on evidence for stiffness in tendons in sprinters vs controls

(Muscle tendon relationship)

A

Arampatzis - stiffness greater

Kubo - no difference in stiffness

83
Q

How do tendon stiffness adaptations occur compared to muscle adaptations?

(Muscle tendon relationship)

A

Adapts over a much longer period of time & stresses need to be above a specific mechanical threshold in terms of intensity/frequency/volume

84
Q

Research stuff on slides

Muscle tendon relationship

A

Lecture 11, slide 28/29

85
Q

Clear evidence suggests what about chronic exercise and bones, tendons & cartilage?

(Muscle tendon relationship)

A

Chronic exercise leads to positive adaptions in those

86
Q

Mechanical unloading during injury/sedentary behaviour/elderly induces what in the connective tissue?

(Muscle tendon relationship)

A

Deterioration

87
Q

Exercise of low to moderate intensity does not markedly change the “X” content of tendons, ligaments, fascia

(Muscle tendon relationship)

A

Collagen

88
Q

High loading of tendons, ligaments and fascia results in what?

(Muscle tendon relationship)

A

A net growth of the involved tissues

89
Q

Recap questions

Muscle tendon relationship

A

Lecture 11, slide 31

90
Q

What are the three main processes involved in the optimisation of training?

(Optimisation of training)

A

Needs analysis
Planning & programming
Testing & monitoring

91
Q

What is a needs analysis?

Optimisation of training

A

A process that helps us identify the needs of a sport

This helps us create a benchmark of what we hope to achieve with the athlete

92
Q

What are kinematics?

Optimisation of training

A

Coachables

Mechanics at work: movements, positioning, range of motion, muscle groups

93
Q

What are kinetics?

Optimisation of training

A

Trainables

Forces at work: strength, contraction mode rate, magnitude

94
Q

What are energetically?

Optimisation of training

A

The capacity to fuel mechanic work

Things like anaerobic/aerobic systems etc

95
Q

Whilst it is important to assess what developments are ideal for the sport, what can be considered slightly more important?

(Optimisation of training)

A

Screening and assessing the individual needs of the athlete

96
Q

Before thinking about the specific demands of the sport, what must first happen to the athlete?

(Optimisation of training)

A

Must be brought up to an appropriate level of fitness

97
Q

What considerations must a coach consider when planning a programme

(Optimisation of training)

A

Chronological/biological/training age

Sport, event, position, career, stage, lifestyle

98
Q

What is chronological age

Optimisation of training

A

Your actual age, how old you are

99
Q

What is training age?

Optimisation of training

A

How long you’ve been training for (probably the most important one)

100
Q

What is biological age?

Optimisation of training

A

Referred to as physiological age

101
Q

What is periodisation?

Optimisation of training

A

The process of dividing the annual training plan into a series of manageable phases

102
Q

What are the different types of cycles in a periodisation programme?

How long do they typically last?

(Optimisation of training)

A

Macrocycle (1 year)
Mesocycle (monthly)
Microcycle (weekly)

103
Q

Learn how to draw process of training, adaptation then if don’t keep training back to baseline

(Optimisation of training)

A

Lecture 13

104
Q

How long are the residual training effects of aerobic endurance training?

(Optimisation of training)

A

Around 30 days

105
Q

How long are the residual training effects of maximal strength training?

(Optimisation of training)

A

Around 30 days

106
Q

How long are the residual training effects of anaerobic endurance training?

(Optimisation of training)

A

Around 18 days

107
Q

How long are the residual training effects of strength endurance training?

(Optimisation of training)

A

Around 13 days

108
Q

How long are the residual training effects of maximal speed training?

(Optimisation of training)

A

Around 5 days

109
Q

Definition of tapering

Optimisation of training

A

Prior to competition either the volume or intensity (but not both) of exercise is reduced

110
Q

What factors affect the tapering process (how long etc)

Optimisation of training

A

Athletes level

Gender

111
Q

What is element of training can show us an athletes progression across a training programme

(Optimisation of training)

A

Testing and monitoring

112
Q

How often does monitoring occur?

Optimisation of training

A

Day-to-day

113
Q

What testing/monitoring types are there?

Optimisation of training

A

Can monitor internal (HR)/ external (training programme) / subjective (RPE)/ objective (HR)

114
Q

Look at table of internal, external, subjective, objective

Optimisation of training

A

Lecture 13 page 8/9

115
Q

Why has Strength and conditioning become an important aspect of rehabilitation?

(Rehab BFR)

A

Need for retraining following injury

Need for a differential approach due to difficulties recovering athletic performance to pre-injury levels

To support speed and safety to enable a quality rehabilitation

116
Q

What reasons might we use blood flow restriction?

Rehab BFR

A

Get bigger levels of hypertrophy

117
Q

What are the potential risks of BFR?

Rehab BFR

A

Reducing blood flow to the limb for an extended period of time, can induce cell death and atrophy

118
Q

Traditional route for rehab

Rehab BFR

A

Injury -> physical therapist -> athletic trainer -> S&C in order to return to sport

119
Q

What is the initial focus of post injury rehab?

Rehab BFR

A

Alleviation of disfunction, enhancement of tissue healing, and provision of a systematic progression of flexibility, range of motion and strength

120
Q

What specific programme parameters (amongst others) must be carefully considered and targeted during a rehab programme?

(Rehab BFR)

A

Strength, power, endurance and hypertrophy

121
Q

Why might BFR help with load manipulation?

Rehab BFR

A

Helps someone get the same response (of a higher load) with a lower load

122
Q

Using BFR so that you don’t have to use high loads is beneficial for who?

(Rehab BFR)

A

Injured/elderly

123
Q

What are the phases of rehab?

Rehab BFR

A

Phase I - immediate rehabilitation

Phase II - intermediate rehabilitation

Phase III - advanced rehabilitation

Phase IV - return to function

124
Q

Describe Phase I - immediate rehabilitation phase of rehab

Rehab BFR

A

Primary goals are protection of the integrity of involved tissue, restoration of range-of-motion, diminishment of pain and inflammation, and prevention of muscular inhibition

125
Q

What are the criteria of moving from Phase I to Phase II

Rehab BFR

A

Minimal pain with all Phase I exercises
ROM >75% of non-involved side
Proper muscle firing patterns for initial exercises

126
Q

Describe Phase II - intermediate rehabilitation

Rehab BFR

A

Continued protection of involved tissues or structures and restoration of function of the involved body part of region

127
Q

Criteria for moving from Phase II to Phase III

Rehab BFR

A

Close to full ROM/muscle length/joint play

60% strength of primary involved musculature when compared to the uninjured side

128
Q

Describe Phase III - advanced rehabilitation

Rehab BFR

A

Restoration of muscular endurance and strength, cardiovascular endurance and neuromuscular control/balance/proprioception

129
Q

Criteria for moving from Phase III to Phase IV

Rehab BFR

A

Strength > 70-80% of non-involved side and demonstration of initial agility drills with proper form

130
Q

Describe Phase IV - Return to function

Rehab BFR

A

Characterised by activities that focus on returning the athlete to full function
The primary goals to be addressed during this phase are successful return to previous functional levels

131
Q

What are the three main reasons of a hamstring pull?

Rehab BFR

A

Lack of strength - weak

Improper positioning - might kick wrong

Poor work capacity - tired

132
Q

5 main goals of rehab

Rehab BFR

A

Regain function

Regain strength and power

Regain speed in a closed environment

Perform speed in an open environment

Perform under fatigue

133
Q

During rehab, ACSM guidelines suggest what?

Rehab BFR

A

Athletes should have at least 24-48hr rest between sessions

134
Q

Training load is usually determined with what?

Rehab BFR

A

1RM testing

Obviously can’t do this with an injured athlete

135
Q

What is a technique you could use to assess 1RM in injured athletes

(Rehab BFR)

A

The DeLorme technique

Daily Adjusted Progressive Resistance Exercise (DAPRE) technique

OMNI-RES

Oddvar Holden method

136
Q

How does BFR training work?

Rehab BFR

A

Decreasing blood flow to a muscle by application of a wrapping device

137
Q

The metabolic environment during BFR and low load exercises matches what?

(Rehab BFR)

A

That seen during heavy load exercise

138
Q

BFR when applied alone to the limbs has been shown to what?

Rehab BFR

A

Attenuate muscle atrophy (muscle wastage after exercise)

139
Q

When BFR is combined with low intensity exercise what happens?

(Rehab BFR)

A

Resulted in an increase in both muscle size and strength across different age groups

140
Q

What is a key clinical application of blood flow restriction?

(Rehab BFR)

A

Can reap benefits of high load exercise with lower loads

141
Q

During BFR, it is thought that accumulation of metabolites may also facilitate the increase of what?

(Rehab BFR)

A

Growth hormone

142
Q

What is ischaemic preconditioning (IPC)?

Rehab BFR

A

Same principles of BFR just applied in a slightly different way (occlude blood flow for extended periods of time)
(Example slide 19, lecture 14)

143
Q

Example of ischaemic preconditioning (IPC)

Rehab BFR

A

3-4 brief periods of 3-5min intervals of complete blood flow restriction, intermittent by equal periods of reperfusion

144
Q

IPC is clinically shown to protect tissues against what?

Rehab BFR

A

Subsequent ischaemic damage

145
Q

Preconditioning or prehabilitation aims to do what?

Rehab BFR

A

Increase muscle strength prior to surgery, which is believed to substantially attenuate the deterioration of muscle function in the aftermath

146
Q

Evidence for prehabilitation

Rehab BFR

A

Slide 22, lecture 14

147
Q

Using an IPC protocol exposes the muscle to what?

Rehab BFR

A

Short bouts of ischaemia before prolonged ischaemia, which can reduce gross muscle damage and increase cell survival

148
Q

Read zargi et al (2018) paper and answer questions on that paper

(Rehab BFR)

A

Slide 23/24, lecture 14

149
Q

Recap questions

Rehab BFR

A

Slide 25, lecture 14

150
Q

Which two are signs of inflammation?

Coughing
Heat
Oedema

(EIMD & Hypertrophy)

A

Heat

Oedema

151
Q

What is oedema?

EIMD and Hypertrophy

A

Swelling

152
Q

What are the three main stimuli that initiate an inflammatory response?

Injury, smoking, cell damage/death
Injury, infection, cell damage/death
Injury, infection, heat
Infection, cell damage/death, oedema

(EIMD and Hypertrophy)

A

Injury, infection, cell damage/death

153
Q

The chemical messenger released by damaged cells are known as

Monocytes
Dendritic cells
Histamines
Cytokines

(EIMD and Hypertrophy)

A

Cytokines

154
Q

EIMD can typically last

2 hours
24-48 hours
1-7 days
Up to 1 month

(EIMD and Hypertrophy)

A

1-7 days

155
Q

Which of the following are symptoms of EIMD

Reduction in strength
Increase in perceived soreness 
Swelling
Increased range of movement 
A, B, C
All of the above

(EIMD and Hypertrophy)

A

A, B, C

156
Q

After exercise what are the main immune cells that infiltrate damaged muscles?

T-cells
Lymphocytes
Neutrophils
B-cells

(EIMD and Hypertrophy)

A

Neutrophils

157
Q

In EIMD, which immune cells switch from pro-inflammatory to anti-inflammatory

Neutrophils
Easonophils
Mast cells
Macrophages

(EIMD and Hypertrophy)

A

Macrophages

158
Q

How long EIMD lasts depends on what?

EIMD and Hypertrophy

A

Depends on type of exercise done and how novel that exercise is

159
Q

What is metabolic exercise?

EIMD and Hypertrophy

A

Prolonged, predominantly concentric exercise (cycling), damage will be done due to the high metabolic stress

160
Q

What is mechanical exercise?

EIMD and Hypertrophy

A

Eccentric exercise (resistance exercise)

161
Q

Are activities predominantly metabolic or mechanical?

EIMD and Hypertrophy

A

In reality lots of activities are a combination of both

162
Q

Eccentric muscle actions tend to elicit what? Compare to isometric and concentric muscle actions?

(EIMD and Hypertrophy)

A

Greater muscle force
Long muscle length
Lower metabolic cost

163
Q

What is it called when few actin and myosin molecules overlap?

(EIMD and Hypertrophy)

A

High mechanical strain per fibre

164
Q

What is Z disc streaming?

EIMD and Hypertrophy

A

It is where intermediate filaments have become broken in the muscle

165
Q

Z disc streaming can lead to what?

EIMD and Hypertrophy

A

Damage in sarcolemma (membrane surrounding muscle)
Damage to sarcoplasmic reticulum (contains Ca2+ and releases it for actin & myosin cross bridge cycling getting it back into cell)

166
Q

Ca2+ must be contained within really tight what within the muscle?

(EIMD and Hypertrophy)

A

Boundaries

167
Q

If Ca2+ becomes too high in the muscle what can it lead to?

EIMD and Hypertrophy

A

Cell damage and death

168
Q

If damage in muscle, sarcoplasmic reticulum can’t take back up the calcium or calcium leaks out, which leads to what?

(EIMD and Hypertrophy)

A

Damage to cell (cell dysfunction and death)

169
Q

Why is it called “Loss of Ca2+ homeostasis” on the diagram?

EIMD and Hypertrophy

A

Can’t maintain the calcium within the right boundaries any longer

170
Q

Inflammation leads to the release/activation of what into/in the muscle?

(EIMD and Hypertrophy)

A

Neutrophils and monocytes (from bloodstream)

Macrophages (reside in muscle, activated in response to damage process)

171
Q

An increase in proteases Professes (such as Calpane?) leads to what?

(EIMD and Hypertrophy)

A

Increased protein breakdown and further damage

172
Q

Damage occurs to all aspects of the muscle, such as:

EIMD and Hypertrophy

A 
Membrane
Sarcoplasmic reticulum
T-tubules
Actin & Myosin
Intermediate filaments
Z discs
173
Q

What do reactive oxygen species do?

EIMD and Hypertrophy

A

Steal electrons from healthy atoms

174
Q

Reactive oxygen species & proteases lead to what in the muscle?

(EIMD and Hypertrophy)

A

Further damage

175
Q

What did Jackman et al (2018) show about muscle damage and resistance exercise

(EIMD and Hypertrophy)

A

Impaired performance & muscle damage and inflammation evident up to 96 hours after

176
Q

Why is inflammation needed?

EIMD and Hypertrophy

A

For remodelling and regeneration

177
Q

What do satellite cells do?

EIMD and Hypertrophy

A

Add myonuclei to muscle fibres

178
Q

Slide 14, lecture 15

EIMD and Hypertrophy

A

Nice summary slide

179
Q

What is hypertrophy?

EIMD and Hypertrophy

A

Increase in cross sectional area of fibre

180
Q

When someone gets bigger is it more likely to be due to hypertrophy or hyperplasia?

(EIMD and Hypertrophy)

A

Hypertrophy

181
Q

What are stem cells?

EIMD and Hypertrophy

A

Precursor cells located under the basal laminate and function in muscle growth and regeneration

182
Q

What does evidence show about hypertrophy and satellite cells

(EIMD and Hypertrophy)

A

Some evidence shows that muscle fibre hypertrophy can actually occur in the absence of stem cells

183
Q

What must be present for hypertrophy?

EIMD and Hypertrophy

A

Must have a positive net protein balance

184
Q

Following resistance exercise, increase in muscle protein breakdown, what can be done to offset this?

(EIMD and Hypertrophy)

A

Eat protein to offset this

185
Q

What is the only way you can get more myonuclei?

EIMD and Hypertrophy

A

Through satellite cell activation

186
Q

If you want >26% (debate on this number) hypertrophy, what do you need?

(EIMD and Hypertrophy)

A

New myonuclei and thus stem cell activation

187
Q

Why may EIMD lead to hypertrophy?

EIMD and Hypertrophy

A

Muscle damage results in inflammation, oxidative stress and SC activation
Greater rates of MPS at start of RT programme

188
Q

Studies throughout lecture 15

EIMD and Hypertrophy

A

Help reinforce message

189
Q

What effect can anti-inflammatory drugs have on hypertrophy?

EIMD and Hypertrophy

A

Can reduce inflammation and thus reduce hypertrophy

190
Q

Mechanical stress involving eccentric contractions will lead to what?

(EIMD and Hypertrophy)

A

The process of EIMD

191
Q

EIMD results in what?

EIMD and Hypertrophy

A

The breakdown of muscle structures, inflammation, oxidative stress, reductions in muscle function and soreness

192
Q

It is agreed that hypertrophy is the result of “X” but the jury is still out on the role of “X”

(EIMD and Hypertrophy)

A

Net positive protein balance

Stem cells

193
Q

EIMD will increase “X” and “X” content but it is not known if damage is required for “X”

(EIMD and Hypertrophy)

A

Muscle protein synthesis

Stem cell

Hypertrophy

Principles Of Strength And Conditioning (5 decks)

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