Lectures 17-20 Flashcards
1
Q
What are necessary stimuli for adaptations to occur to resistance training?
(Hormones)
A
Mechanical and hormonal responses
2
Q
Resistance training stimulates “X” in blood hormone concentrations
(Hormones)
A
Acute changes
3
Q
Hormones have what properties that are important for adaptation?
(Hormones)
A
Anabolic and Catabolic
4
Q
What plays an important role in mediating long term adaptation?
(Hormones)
A
Design of individual workout, load/volume/rest etc
5
Q
What do hormones do?
Hormones
A
Tranduce signals from endocrine organs to the muscle which elicit mechanics and enable hypertrophy
6
Q
Definition of endocrine glands
Hormones
A
Body structures specialised for releasing hormones into the blood
7
Q
Definition of hormones
Hormones
A
Chemical messengers that are synthesised, stored, and released into the blood by endocrine glands and certain other cells
8
Q
Name some examples of anabolic hormones
Hormones
A
Insulin
Insulin-like growth factors (IGF)
Testosterone
Growth hormone
9
Q
Anabolic hormones promote what?
Hormones
A
Prompt protein synthesis
Tissue building
10
Q
Name an example of a catabolic hormone
Hormones
A
Cortisol
11
Q
Do catabolic hormones have the opposite effect to anabolic hormones?
(Hormones)
A
Yes
12
Q
What is released in the Pineal gland?
Hormones
A
Melatonin
13
Q
What is released in the pituitary gland and hypothalamus?
Hormones
A
Growth hormone
14
Q
What is released in the thyroid and parathyroid glands?
Hormones
A
Thyroid hormone
15
Q
What is released in the Liver?
Hormones
A
IGF
16
Q
What is released in the pancreas
Hormones
A
Insulin
17
Q
What is released in the adrenal glands?
Hormones
A
Cortisol & Catecholamine’s
18
Q
What is released in the testicles
Hormones
A
Testosterone
19
Q
What is released in the ovaries?
Hormones
A
Oestrogen
20
Q
What are Catecholamine’s
Hormones
A
Things like adrenaline
21
Q
Are hormones involved with protein synthesis and degradation mechanisms that are part of muscle adaptation to resistance exercise?
(Hormones)
A
Yes
This includes both anabolic and catabolic hormones
22
Q
Name a theory for hormonal action
Hormones
A
Lock and Key theory
23
Q
How are hormones typically carried in the blood? And why?
Hormones
A
Bound to a transport protein
Stops them getting broken down too quickly in the blood
24
Q
Can the natural level of testosterone in the body be increased by resistance training?
(Hormones)
A
Yes
25
What are the three primary anabolic hormones involved in muscle tissue growth and remodelling?
(Hormones)
Testosterone
Growth Hormone (GH)
Insulin-like growth factors (IGFs)
26
True/False
Anabolic steroids are just a derivative of testosterone
(Hormones)
True
27
In humans, where is testosterone produced?
| Hormones
In the Leydig cells in the testes and adrenal cortex
28
Where is the only place testosterone is produced in females?
| Hormones
Adrenal cortex
29
Name the two different properties testosterone & anabolic steroids have
(Hormones)
Androgenic properties
Anabolic properties
30
What are andogrenic properties of testosterone & anabolic steroids
(Hormones)
Development of Male characteristics eg deep voice and male hair growth
31
What are anabolic properties of testosterone & anabolic steroids
(Hormones)
Impacts protein metabolism by simulation of protein synthesis and inhibition of protein breakdown
32
In men what % of testosterone is produced in the testes
And
What % is produced in the adrenal cortex
(Hormones)
90-95%
| 5-10%
33
What is the ratio of testosterone to epitestosterone?
Why is this useful?
(Hormones)
1:1
Can help detect if an athlete is using steroids
34
True/False
Males have a greater adaptational response to testosterone than females
(Hormones)
True
35
What are the physiological functions of testosterone?
| Hormones
Protein synthesis
Increased strength and size of skeletal muscle
Increased force production potential and muscle mass
May enhance nervous system development in long-term training, such as neural adaptations that occur for strength gain in highly trained strength/power athletes
36
5alpha-reductase converts testosterone into what?
| Hormones
DHT
37
What is DHT?
| Hormones
Basically a stronger version of testosterone
38
Aroma fade converts testosterone into what? And where?
| Hormones
Oestradiol in adipose tissue
39
The actions of 5alpha-reductase and Aromatase are important for what?
(Hormones)
Determining the effects of androgens
40
A greater metabolic stress on the body
| Hormones
Which illicits greater hypertrophy mechanisms
41
How do you maximise increases in testosterone concentration?
| Hormones
Use large muscle group exercises
Use heavy resistance (75-95% of 1RM)
Use moderate to high volume of exercise, with multiple sets (3 or greater) and exercises
Use short rest intervals (1min better than 3min)
42
Adverse risks of anabolic steroids
| Hormones
Increased sex drive
Occurrence of acne
Increased body hair
Increase of aggressive behaviour
Elevated blood pressure (long list slide 15, lecture 17)
Addiction
43
Can muscle breakdown be beneficial for building strength?
| Hormones
Yes, because the muscle can be rebuilt better
44
Process of steroid action on cell, Slide 16
| Hormones
Lecture 17
45
What is downregulation (check)
| Hormones
The inability of a hormone to interact with a receptor
46
Can an increase in the number of receptors be as useful an adaptation as increased release of a hormone
(Hormones)
Yes, sometimes even more significant
47
True/False
A large change in number of receptors can mediate large effects
(Hormones)
True
48
Adaptations to endocrine system following resistance training (X7)
Likely exam question
(Hormones)
Amount of synthesis and storage of hormones
Transport hormones via binding proteins
Increases in hormonal concentration in blood
Time needed for the clearance of hormones through liver and other tissues
Amount of hormonal degradation that takes place over a given period of time
How much blood-to-tissue fluid shift occurs with exercise stress
Number of receptors in muscle tissue
49
How does growth hormone act?
| Hormones
Interacts directly with target tissues, which include: bone, immune cells, skeletal muscle, fat cells, and liver tissue
50
What is growth hormone regulated by? And mediated by?
| Hormones
Neuroendocrine feedback mechanisms and mediated by secondary hormones
51
What are the modulating factors for release of growth hormone by the brain
(Hormones)
```
Stress
Fitness
Diet
Age
Gender
Adiposity
Exercise
Injury
```
52
What happens if too little growth hormone?
| Hormones
Underdeveloped
| Dwarfism
53
What happens if too much growth hormone?
| Hormones
Overdeveloped (gigantism)
54
Physiological functions of growth hormone
| Hormones
```
Decreased glucose utilisation
Decreased glycogen synthesis
Increases AA transport across cell membranes
Increased protein synthesis
Increased lipolysis (fat breakdown)
Stimulated cartilage growth
```
55
How does Growth Hormone respond to stresses (like resistance exercise)?
(Hormones)
GH increases in response to higher volume and intensity training and lower rest periods
56
What are the exercise responses of insulin-like growth factors?
(Hormones)
Stimulates liver to synthesise and secrete IGF-I
Exercise results in acute increases in blood levels of IGF-I
57
Cortisol (glucocorticoids) are releases from where? In response to what?
(Hormones)
Adrenal cortex
In response to the stress of exercise
58
What are some of the main actions of cortisol?
| Hormones
Convert AA -> carbohydrates
Increase levels of enzymes that break down proteins
Inhibits protein synthesis
59
The anti-anabolic properties of cortisol are linked to what?
| Hormones
The attenuation of anabolic hormones
60
The catabolic effects of cortisol have a greater effect on what kind of muscle?
(Hormones)
Type II
61
Cortisol is a pre-requisite for what?
| Hormones
Repartitioning of metabolic resources which is an essential step in hypertrophy
62
Why can the catabolic effect of cortisol be considered good?
| Hormones
Breaks down parts of muscle that are not good and rebuilds it better
63
Although cortisol increases with RT, what increases to a greater extent to offset this?
(Hormones)
GH and Testosterone
64
What happens with chronic overtraining and cortisol?
| Hormones
Cortisol levels increase too much limiting the amount of adaptations that can occur (such as protein synthesis)
65
Recap questions
Slide 26, lecture 17
(Hormones)
Final one is important (potential exam question)
It is also important to have a good understanding of how testosterone works in the body
66
Does research suggest that success in sport is due to nature or nurture?
(Molecular adaptations)
Bit of both, have to have ability to adapt but also motivation to train
67
Definition of phenotype
| Molecular adaptations
Set of observable characteristics of an individual resulting from the interaction of its genotype with the environment
68
Genetics have a great influence over multiple components of the athletic performance, such as:
(Molecular adaptations)
```
Strength
Power
Endurance
Muscle fibre size and composition
Flexibility
Coordination
Etc
```
69
What is genetics?
| Molecular adaptations
The science of heritability
70
Definition of a gene
| Molecular adaptations
A proton coding unit with which all human and animal life relies upon
71
How many genes are there in the human genome?
| Molecular adaptations
Over 20,000
72
What is each gene made up of? And how many of these are there?
(Molecular adaptations)
Made up of a number of different base pairs
Over 3 billion
73
Based on different formulation of letters from the gene/DNA what can you code for
(Molecular adaptations)
Specific proteins
74
What is transcription?
| Molecular adaptations
The process by which the information in a strand of DNA is copied into a new molecule of mRNA
75
What is translation?
| Molecular adaptations
The process in which ribosomes in the cytoplasm or endoplasmic reticulum synthesise proteins after the process of transcription of DNA to mRNA in the cell’s nucleus
76
What is DNA composed of? What do these contain?
| Molecular adaptations
A series of nucleotides
Each nucleotide contains a sugar backbone attached to one of four types of nucleobsses
77
Locations and process of transcription -> translation
| Molecular adaptations
Transcription in nucleus -> RNA messenger released into cytoplasm -> then translation at ribosomes -> formation of AA chain (polypeptide) (basis of a protein)
(Slide 6&7 good for this)
78
What happens if you can modulate transcription & translation?
(Molecular adaptations)
You could alter the types of proteins produced and essentially design your own athlete
79
What is Homeostatic perturbation?
| Molecular adaptations
Essentially a metabolic stress
80
The process of transcription and translation is effected by what?
(Molecular adaptations)
Different homeostatic perturbations
81
What are genes simply codes for making?
| Molecular adaptations
Polypeptides
82
Good revision slide
| Molecular adaptations
Slide 8, Lecture 18
83
What are the processes we don’t really know, understand, can’t easily measure or observe but underly how adaptions occur in the body?
(Molecular adaptations)
Signal transduction & gene regulation
84
Why is trying to make sense of signal transduction & gene regulation important?
(Molecular adaptations)
Means we can understand how we can influence the body in order to get adaptations we want
85
How can signal transduction pathways be modulated?
| Molecular adaptations
By the different types and ordering of training practices you can do
86
What is a transcription factor?
| Molecular adaptations
Something that modulates transcription of the genome
Something that can change the expression of the genome
87
Effect of exercise on transcription and translation
| Molecular adaptations
Exercise changes intra & extra-cellular signals
Signals are sensed by sensory proteins
Information conveyed by a complex signalling network
Signals regulate processes such as transcription
New gene products initiated functional changes at protein level
88
Good slide for revision and recap
| Molecular adaptations
Slide 11, lecture 18
89
Why are changes in transcription useful during exercise
| Molecular adaptations
Make protein more appropriate to exercise or increase numbers of protein produced
90
How does training lead to functional adaptations in genetics?
(Molecular adaptations)
mRNA is above basal levels for up to 24hrs post exercise, peaks at about 3-12hrs
Frequent bouts result in acute increases
After a while (few years) your basic genetic coding for muscles with protein is better, even if you stop training, it will take a few years to return to your old level
91
What are the molecular adaptations to endurance training?
| Molecular adaptations
Mitochondrial biogenesis
Energy sensing
Intracellular calcium sensing
92
What is mitochondrial biogenesis?
| Molecular adaptations
Process by which cells increase mitochondrial mass
93
What is the master regulator of mitochondrial biogenesis?
| Molecular adaptations
PGC1-alpha
94
All mitochondrial adaptations in the cell are mediated by what?
(Molecular adaptations)
PGC1-alpha
95
Exercise directly increases the activity of what protein involved with mitochondrial biogenesis?
What is the effect of this?
(Molecular adaptations)
PGC1-alpha
Greater mitochondrial biogenesis
96
How does mitochondrial biogenesis occur?
| Molecular adaptations
Via a process of fusion & fission (mitochondria split off)
97
How does PGC1-alpha deal with mitochondria that aren’t functioning properly?
What does this do?
(Molecular adaptations)
Breaks them down into separate parts then rebuilds it so it works
Improved quantity and quality of mitochondria
98
What is energy sensing?
Why is this beneficial?
(Molecular adaptations)
The ability to respond to a decrease in available energy in the cell
To stop you doing damage or to seek alternative pathways to get energy quickly
99
What is the regulator? of energy sensing?
| Molecular adaptations
Adenosine Monophosphate Activated Protein Kinase (AMPK)
100
AMPK signalling cascade is a sensor of what?
| Molecular adaptations
Cellular energy status
101
How can we work out energy status in the cell if ATP is the energy currency of the cell
(Molecular adaptations)
Look at byproducts ADP and AMP and monitor the ratio between that and ATP you know how much energy is being used and how much is available
102
How does AMPK monitor the energy status of the cell
| Molecular adaptations
It monitors the ratio between AMP and ATP and relays that information to the cell to make some genetic manipulations within the body
It is the energy monitor in the body
103
Once activated how can AMPK work?
| Molecular adaptations
Can switch on ATP producing pathways
| Can switch off ATP consuming pathways
104
What is calcium sensing
| Molecular adaptations
Sensing changes in the level of calcium in the muscle cell
105
What is the key adapter/modulator for calcium sensing?
| Molecular adaptations
Ca2+ Calmodulin-Dependent Kinase (CAMKinase)(CAMK)
106
What is calcium in terms of cross bridge interaction and allowing the muscle to contract?
(Molecular adaptations)
The ultimate provider
107
What are CAMKinases?
| Molecular adaptations
A group of single and multi-functional kinases, detect and respond to intracellular levels of calcium
108
What is CANKs response to exercise?
| Molecular adaptations
It is upregulated as presumably the muscle cell has been flooded with lots of Ca2+ to initiate contraction across exercise protocol
109
Important molecules in molecular adaptation to resistance training
(Molecular adaptations)
IGF-1
| mTOR
110
What is IGF-1?
| Molecular adaptations
A hormone that moves about the body as is increased in response to resistance training (RT)
It elicits strong adaptation in the muscle itself to enable hypertrophy to occur
111
Once bound to an IGFreceptor what happens?
| Molecular adaptations
Initiates a downstream signalling pathway that ultimately at the end increases protein synthesis and thus hypertrophy
112
What does FOxO1 do?
| Molecular adaptations
Deals with protein breakdown, want to block this for hypertrophy processes (so IGF-1 will block this pathway)
113
IMPORTANT
What is the basic intracellular signalling pathway?
(Molecular adaptations)
IGF-1 interacts with a receptor, initiates a signalling pathway which ultimately acts to increase protein synthesis
Akt acts on mTOR and then via a transcription factor increases protein synthesis
114
Longhand of mTOR
| Molecular adaptations
Mammalian target of rapomycin
115
What is mTOR used for?
| Molecular adaptations
Increase ribosomal content, can increase cell growth through hypertrophy type mechanisms (effectively building strength)
116
What responses can be produced by mTOR?
| Molecular adaptations
Changes in mRNA transcription
Increase ribosomal biogenesis
Change nutrient metabolism
117
What are the two forms of mTOR?
| Molecular adaptations
mTOR-raptor
mTOR-rictor
118
What regulates mTOR?
Why is this important?
(Molecular adaptations)
So can be regulated via endurance exercise how much hypertrophy how much we can effectively gain
This is where the interplay between RT & endurance training comes in
119
What are the target genes that play a major role in strength sports?
(Molecular adaptations)
IGF1
GH
MSTN
rhGH
120
What are the essential target genes in endurance sports?
| Molecular adaptations
```
EPO
VEGFA
HIF-1
PPARD
PCK1
rEPO
```
121
What is somatic gene transfer?
| Molecular adaptations
Taking DNA you want and injecting it directly into the muscle of a fully formed adult
122
How could you genetically modify someone to get a desired build? (Obviously risks)
(Molecular adaptations)
Somatic gene transfer (put in favourable genes)
Selective breeding
Gene knockout (take out unfavourable genes) (eg taking out myostatin (big cow))
123
Recap questions
| Molecular adaptations
Slide 31, lecture 18
124
What is concurrent training and the interference effect?
| Concurrent training and interference effect
Trying to bring resistance training into an endurance programme
125
Key words diagram on recap
| Concurrent training and interference effect
Slide 3, lecture 19
126
Definition of concurrent training
| Concurrent training and interference effect
Integration of endurance and resistance training into a training plan
127
Can there be crossover between strength and endurance exercise, eg, is RT beneficial for endurance development
(Concurrent training and interference effect)
Yes, there is a bit of crossover
128
Hickson et al (1980) showed what about the relationship between strength athletes and concurrent training
(Concurrent training and interference effect)
Showed it’s not so good
But there is some debate
129
What are some common mechanisms proposed to explain the phenomenon that occurs during concurrent training
(Concurrent training and interference effect)
Alterations in muscle fibre-type recruitment pattern
Greater muscle force generation capacity
Increased proportion of type IIA fibres
Reduced proportion of type IIB fibres, and a shift toward a fatigue resistance yet more powerful muscle phenotype
130
What is the interference effect during concurrent training?
| Concurrent training and interference effect
It is how much the combination of strength and endurance training reduces the adaptations to the training, compared with one modality alone
131
Slide 10 & 11, hard to turn into a flash card
| Concurrent training and interference effect
Must recap
132
What is the effect of AMPK on TSC2
| Concurrent training and interference effect
AMPK activates TSC2 which inhibits mTOR, which reduces protein synthesis
133
What is the effect of Akt on TSC2?
| Concurrent training and interference effect
Akt inhibits TSC2 which means that there is less inhibition on mTOR and increases protein synthesis
134
What is eEF2
| Concurrent training and interference effect
A molecule involved in the translation of DNA to build proteins
135
What is endurance exercise effect eEF2?
| Concurrent training and interference effect
Increase in calcium (due to muscle contraction) -> releases CaMKinase -> phosphorylates eEF2 -> blocks translation of mRNA messenger molecule in the cytoplasm of the cell -> stops the ribosome building the protein
136
What is the effect of resistance training on eEF2?
| Concurrent training and interference effect
Increase in S6K -> inhibits eEF2 -> allows ribosome to function freely and translate
137
FoxO transcription factor has been implicated in what?
| Concurrent training and interference effect
Promoting mRNA abundance with mitochondrial biogenesis and myofibrillar protein degradation
138
What is the effect of endurance exercise on FoxO transcription factor
(Concurrent training and interference effect)
Increases FoxO1 -> mRNA transcription via PGC-1alpha -> leads to mitochondrial biogenesis
139
What is the effect of resistance training on FoxO transcription factor?
(Concurrent training and interference effect)
Blocks FoxO1 having an effect and turns off those protein pathways and initiates protein degradation
140
What is a big issue with concurrent training?
| Concurrent training and interference effect
Carry on effects from resistance training (fatigue) could impact endurance training
141
What are the ways concurrent training can negatively impact an endurance athletes potential endurance ability
(Concurrent training and interference effect)
Impaired neural recruitment patterns
Reduced movement efficiency due to alteration in kinematics during endurance exercise and increased energy expenditure
Increased muscle soreness
Reduced muscle glycogen
142
If endurance training quality is consistently compromised during the course of a specific concurrent training programme, what may be limited?
(Concurrent training and interference effect)
Optimal endurance development
143
What factors may bring about the interference effect?
| Concurrent training and interference effect
```
Frequency >3x per week
Volume, high volume, more interference
Intensity - point on other flashcard
Type of exercise
Training status of participants
Sequencing of sessions
Control of confounding variables, eg nutrition
```
144
How many high intensity endurance exercise actually cause less interference?
(Concurrent training and interference effect)
Working on similar pathways as you would during resistance training, so a bit of a crossover
145
What should you be aware of when bringing a new individual into a concurrent programme
(Concurrent training and interference effect)
How you load them at the start
To not overload them across the programme
146
Should you do resistance or endurance first in a concurrent programme
(Concurrent training and interference effect)
Research seems to suggest resistance
But
Depends on sport/individual/what you want to develop
147
What happens if you do endurance training first and don’t take necessary precautions (rehydration) over a prolonged period of time
(Concurrent training and interference effect)
Problems become chronic - leading to sub-optimal endurance development
148
Maximal hypertrophic potential with concurrent exercise training may be achieved by
(Concurrent training and interference effect)
Separating exercise bouts by 6-24hrs
Adopting strategies that minimise overall exercise volume
Favouring cycling as opposed to running
149
Recap questions
Explain the interference effects from a molecular & training point of view
(Concurrent training and interference effect)
Slide 20, lecture 19
150
Recap lecture 19
| Concurrent training and interference effect
Easiest way to understand complex concepts
