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Principles Of Strength And Conditioning > Lectures 17-20 > Flashcards

Lectures 17-20 Flashcards

1
Q

What are necessary stimuli for adaptations to occur to resistance training?

(Hormones)

A

Mechanical and hormonal responses

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2
Q

Resistance training stimulates “X” in blood hormone concentrations

(Hormones)

A

Acute changes

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3
Q

Hormones have what properties that are important for adaptation?

(Hormones)

A

Anabolic and Catabolic

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4
Q

What plays an important role in mediating long term adaptation?

(Hormones)

A

Design of individual workout, load/volume/rest etc

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5
Q

What do hormones do?

Hormones

A

Tranduce signals from endocrine organs to the muscle which elicit mechanics and enable hypertrophy

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6
Q

Definition of endocrine glands

Hormones

A

Body structures specialised for releasing hormones into the blood

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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

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8
Q

Name some examples of anabolic hormones

Hormones

A

Insulin
Insulin-like growth factors (IGF)
Testosterone
Growth hormone

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9
Q

Anabolic hormones promote what?

Hormones

A

Prompt protein synthesis

Tissue building

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10
Q

Name an example of a catabolic hormone

Hormones

A

Cortisol

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11
Q

Do catabolic hormones have the opposite effect to anabolic hormones?

(Hormones)

A

Yes

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12
Q

What is released in the Pineal gland?

Hormones

A

Melatonin

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13
Q

What is released in the pituitary gland and hypothalamus?

Hormones

A

Growth hormone

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14
Q

What is released in the thyroid and parathyroid glands?

Hormones

A

Thyroid hormone

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15
Q

What is released in the Liver?

Hormones

A

IGF

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16
Q

What is released in the pancreas

Hormones

A

Insulin

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17
Q

What is released in the adrenal glands?

Hormones

A

Cortisol & Catecholamine’s

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18
Q

What is released in the testicles

Hormones

A

Testosterone

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19
Q

What is released in the ovaries?

Hormones

A

Oestrogen

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20
Q

What are Catecholamine’s

Hormones

A

Things like adrenaline

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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

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22
Q

Name a theory for hormonal action

Hormones

A

Lock and Key theory

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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

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24
Q

Can the natural level of testosterone in the body be increased by resistance training?

(Hormones)

A

Yes

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25
Q

What are the three primary anabolic hormones involved in muscle tissue growth and remodelling?

(Hormones)

A

Testosterone
Growth Hormone (GH)
Insulin-like growth factors (IGFs)

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26
Q

True/False

Anabolic steroids are just a derivative of testosterone

(Hormones)

A

True

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27
Q

In humans, where is testosterone produced?

Hormones

A

In the Leydig cells in the testes and adrenal cortex

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28
Q

Where is the only place testosterone is produced in females?

Hormones

A

Adrenal cortex

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29
Q

Name the two different properties testosterone & anabolic steroids have

(Hormones)

A

Androgenic properties

Anabolic properties

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30
Q

What are andogrenic properties of testosterone & anabolic steroids

(Hormones)

A

Development of Male characteristics eg deep voice and male hair growth

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31
Q

What are anabolic properties of testosterone & anabolic steroids

(Hormones)

A

Impacts protein metabolism by simulation of protein synthesis and inhibition of protein breakdown

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32
Q

In men what % of testosterone is produced in the testes
And
What % is produced in the adrenal cortex

(Hormones)

A

90-95%

5-10%

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33
Q

What is the ratio of testosterone to epitestosterone?
Why is this useful?

(Hormones)

A

1:1

Can help detect if an athlete is using steroids

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34
Q

True/False

Males have a greater adaptational response to testosterone than females

(Hormones)

A

True

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35
Q

What are the physiological functions of testosterone?

Hormones

A

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

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36
Q

5alpha-reductase converts testosterone into what?

Hormones

A

DHT

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37
Q

What is DHT?

Hormones

A

Basically a stronger version of testosterone

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38
Q

Aroma fade converts testosterone into what? And where?

Hormones

A

Oestradiol in adipose tissue

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39
Q

The actions of 5alpha-reductase and Aromatase are important for what?

(Hormones)

A

Determining the effects of androgens

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40
Q

A greater metabolic stress on the body

Hormones

A

Which illicits greater hypertrophy mechanisms

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41
Q

How do you maximise increases in testosterone concentration?

Hormones

A

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)

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42
Q

Adverse risks of anabolic steroids

Hormones

A

Increased sex drive
Occurrence of acne
Increased body hair
Increase of aggressive behaviour

Elevated blood pressure (long list slide 15, lecture 17)

Addiction

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43
Q

Can muscle breakdown be beneficial for building strength?

Hormones

A

Yes, because the muscle can be rebuilt better

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44
Q

Process of steroid action on cell, Slide 16

Hormones

A

Lecture 17

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45
Q

What is downregulation (check)

Hormones

A

The inability of a hormone to interact with a receptor

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46
Q

Can an increase in the number of receptors be as useful an adaptation as increased release of a hormone

(Hormones)

A

Yes, sometimes even more significant

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47
Q

True/False

A large change in number of receptors can mediate large effects

(Hormones)

A

True

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48
Q

Adaptations to endocrine system following resistance training (X7)

Likely exam question

(Hormones)

A

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

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49
Q

How does growth hormone act?

Hormones

A

Interacts directly with target tissues, which include: bone, immune cells, skeletal muscle, fat cells, and liver tissue

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50
Q

What is growth hormone regulated by? And mediated by?

Hormones

A

Neuroendocrine feedback mechanisms and mediated by secondary hormones

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51
Q

What are the modulating factors for release of growth hormone by the brain

(Hormones)

A 
Stress
Fitness
Diet
Age
Gender
Adiposity
Exercise
Injury
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52
Q

What happens if too little growth hormone?

Hormones

A

Underdeveloped

Dwarfism

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53
Q

What happens if too much growth hormone?

Hormones

A

Overdeveloped (gigantism)

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54
Q

Physiological functions of growth hormone

Hormones

A 
Decreased glucose utilisation
Decreased glycogen synthesis
Increases AA transport across cell membranes
Increased protein synthesis 
Increased lipolysis (fat breakdown)
Stimulated cartilage growth
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55
Q

How does Growth Hormone respond to stresses (like resistance exercise)?

(Hormones)

A

GH increases in response to higher volume and intensity training and lower rest periods

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56
Q

What are the exercise responses of insulin-like growth factors?

(Hormones)

A

Stimulates liver to synthesise and secrete IGF-I

Exercise results in acute increases in blood levels of IGF-I

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57
Q

Cortisol (glucocorticoids) are releases from where? In response to what?

(Hormones)

A

Adrenal cortex

In response to the stress of exercise

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58
Q

What are some of the main actions of cortisol?

Hormones

A

Convert AA -> carbohydrates
Increase levels of enzymes that break down proteins
Inhibits protein synthesis

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59
Q

The anti-anabolic properties of cortisol are linked to what?

Hormones

A

The attenuation of anabolic hormones

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60
Q

The catabolic effects of cortisol have a greater effect on what kind of muscle?

(Hormones)

A

Type II

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61
Q

Cortisol is a pre-requisite for what?

Hormones

A

Repartitioning of metabolic resources which is an essential step in hypertrophy

62
Q

Why can the catabolic effect of cortisol be considered good?

Hormones

A

Breaks down parts of muscle that are not good and rebuilds it better

63
Q

Although cortisol increases with RT, what increases to a greater extent to offset this?

(Hormones)

A

GH and Testosterone

64
Q

What happens with chronic overtraining and cortisol?

Hormones

A

Cortisol levels increase too much limiting the amount of adaptations that can occur (such as protein synthesis)

65
Q

Recap questions

Slide 26, lecture 17

(Hormones)

A

Final one is important (potential exam question)

It is also important to have a good understanding of how testosterone works in the body

66
Q

Does research suggest that success in sport is due to nature or nurture?

(Molecular adaptations)

A

Bit of both, have to have ability to adapt but also motivation to train

67
Q

Definition of phenotype

Molecular adaptations

A

Set of observable characteristics of an individual resulting from the interaction of its genotype with the environment

68
Q

Genetics have a great influence over multiple components of the athletic performance, such as:

(Molecular adaptations)

A 
Strength
Power
Endurance
Muscle fibre size and composition
Flexibility
Coordination
Etc
69
Q

What is genetics?

Molecular adaptations

A

The science of heritability

70
Q

Definition of a gene

Molecular adaptations

A

A proton coding unit with which all human and animal life relies upon

71
Q

How many genes are there in the human genome?

Molecular adaptations

A

Over 20,000

72
Q

What is each gene made up of? And how many of these are there?

(Molecular adaptations)

A

Made up of a number of different base pairs

Over 3 billion

73
Q

Based on different formulation of letters from the gene/DNA what can you code for

(Molecular adaptations)

A

Specific proteins

74
Q

What is transcription?

Molecular adaptations

A

The process by which the information in a strand of DNA is copied into a new molecule of mRNA

75
Q

What is translation?

Molecular adaptations

A

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
Q

What is DNA composed of? What do these contain?

Molecular adaptations

A

A series of nucleotides

Each nucleotide contains a sugar backbone attached to one of four types of nucleobsses

77
Q

Locations and process of transcription -> translation

Molecular adaptations

A

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
Q

What happens if you can modulate transcription & translation?

(Molecular adaptations)

A

You could alter the types of proteins produced and essentially design your own athlete

79
Q

What is Homeostatic perturbation?

Molecular adaptations

A

Essentially a metabolic stress

80
Q

The process of transcription and translation is effected by what?

(Molecular adaptations)

A

Different homeostatic perturbations

81
Q

What are genes simply codes for making?

Molecular adaptations

A

Polypeptides

82
Q

Good revision slide

Molecular adaptations

A

Slide 8, Lecture 18

83
Q

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)

A

Signal transduction & gene regulation

84
Q

Why is trying to make sense of signal transduction & gene regulation important?

(Molecular adaptations)

A

Means we can understand how we can influence the body in order to get adaptations we want

85
Q

How can signal transduction pathways be modulated?

Molecular adaptations

A

By the different types and ordering of training practices you can do

86
Q

What is a transcription factor?

Molecular adaptations

A

Something that modulates transcription of the genome

Something that can change the expression of the genome

87
Q

Effect of exercise on transcription and translation

Molecular adaptations

A

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
Q

Good slide for revision and recap

Molecular adaptations

A

Slide 11, lecture 18

89
Q

Why are changes in transcription useful during exercise

Molecular adaptations

A

Make protein more appropriate to exercise or increase numbers of protein produced

90
Q

How does training lead to functional adaptations in genetics?

(Molecular adaptations)

A

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
Q

What are the molecular adaptations to endurance training?

Molecular adaptations

A

Mitochondrial biogenesis

Energy sensing

Intracellular calcium sensing

92
Q

What is mitochondrial biogenesis?

Molecular adaptations

A

Process by which cells increase mitochondrial mass

93
Q

What is the master regulator of mitochondrial biogenesis?

Molecular adaptations

A

PGC1-alpha

94
Q

All mitochondrial adaptations in the cell are mediated by what?

(Molecular adaptations)

A

PGC1-alpha

95
Q

Exercise directly increases the activity of what protein involved with mitochondrial biogenesis?
What is the effect of this?

(Molecular adaptations)

A

PGC1-alpha

Greater mitochondrial biogenesis

96
Q

How does mitochondrial biogenesis occur?

Molecular adaptations

A

Via a process of fusion & fission (mitochondria split off)

97
Q

How does PGC1-alpha deal with mitochondria that aren’t functioning properly?

What does this do?

(Molecular adaptations)

A

Breaks them down into separate parts then rebuilds it so it works

Improved quantity and quality of mitochondria

98
Q

What is energy sensing?

Why is this beneficial?

(Molecular adaptations)

A

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
Q

What is the regulator? of energy sensing?

Molecular adaptations

A

Adenosine Monophosphate Activated Protein Kinase (AMPK)

100
Q

AMPK signalling cascade is a sensor of what?

Molecular adaptations

A

Cellular energy status

101
Q

How can we work out energy status in the cell if ATP is the energy currency of the cell

(Molecular adaptations)

A

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
Q

How does AMPK monitor the energy status of the cell

Molecular adaptations

A

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
Q

Once activated how can AMPK work?

Molecular adaptations

A

Can switch on ATP producing pathways

Can switch off ATP consuming pathways

104
Q

What is calcium sensing

Molecular adaptations

A

Sensing changes in the level of calcium in the muscle cell

105
Q

What is the key adapter/modulator for calcium sensing?

Molecular adaptations

A

Ca2+ Calmodulin-Dependent Kinase (CAMKinase)(CAMK)

106
Q

What is calcium in terms of cross bridge interaction and allowing the muscle to contract?

(Molecular adaptations)

A

The ultimate provider

107
Q

What are CAMKinases?

Molecular adaptations

A

A group of single and multi-functional kinases, detect and respond to intracellular levels of calcium

108
Q

What is CANKs response to exercise?

Molecular adaptations

A

It is upregulated as presumably the muscle cell has been flooded with lots of Ca2+ to initiate contraction across exercise protocol

109
Q

Important molecules in molecular adaptation to resistance training

(Molecular adaptations)

A

IGF-1

mTOR

110
Q

What is IGF-1?

Molecular adaptations

A

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
Q

Once bound to an IGFreceptor what happens?

Molecular adaptations

A

Initiates a downstream signalling pathway that ultimately at the end increases protein synthesis and thus hypertrophy

112
Q

What does FOxO1 do?

Molecular adaptations

A

Deals with protein breakdown, want to block this for hypertrophy processes (so IGF-1 will block this pathway)

113
Q

IMPORTANT

What is the basic intracellular signalling pathway?

(Molecular adaptations)

A

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
Q

Longhand of mTOR

Molecular adaptations

A

Mammalian target of rapomycin

115
Q

What is mTOR used for?

Molecular adaptations

A

Increase ribosomal content, can increase cell growth through hypertrophy type mechanisms (effectively building strength)

116
Q

What responses can be produced by mTOR?

Molecular adaptations

A

Changes in mRNA transcription
Increase ribosomal biogenesis
Change nutrient metabolism

117
Q

What are the two forms of mTOR?

Molecular adaptations

A

mTOR-raptor

mTOR-rictor

118
Q

What regulates mTOR?

Why is this important?

(Molecular adaptations)

A

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
Q

What are the target genes that play a major role in strength sports?

(Molecular adaptations)

A

IGF1
GH
MSTN
rhGH

120
Q

What are the essential target genes in endurance sports?

Molecular adaptations

A 
EPO
VEGFA
HIF-1
PPARD
PCK1
rEPO
121
Q

What is somatic gene transfer?

Molecular adaptations

A

Taking DNA you want and injecting it directly into the muscle of a fully formed adult

122
Q

How could you genetically modify someone to get a desired build? (Obviously risks)

(Molecular adaptations)

A

Somatic gene transfer (put in favourable genes)

Selective breeding

Gene knockout (take out unfavourable genes) (eg taking out myostatin (big cow))

123
Q

Recap questions

Molecular adaptations

A

Slide 31, lecture 18

124
Q

What is concurrent training and the interference effect?

Concurrent training and interference effect

A

Trying to bring resistance training into an endurance programme

125
Q

Key words diagram on recap

Concurrent training and interference effect

A

Slide 3, lecture 19

126
Q

Definition of concurrent training

Concurrent training and interference effect

A

Integration of endurance and resistance training into a training plan

127
Q

Can there be crossover between strength and endurance exercise, eg, is RT beneficial for endurance development

(Concurrent training and interference effect)

A

Yes, there is a bit of crossover

128
Q

Hickson et al (1980) showed what about the relationship between strength athletes and concurrent training

(Concurrent training and interference effect)

A

Showed it’s not so good

But there is some debate

129
Q

What are some common mechanisms proposed to explain the phenomenon that occurs during concurrent training

(Concurrent training and interference effect)

A

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
Q

What is the interference effect during concurrent training?

Concurrent training and interference effect

A

It is how much the combination of strength and endurance training reduces the adaptations to the training, compared with one modality alone

131
Q

Slide 10 & 11, hard to turn into a flash card

Concurrent training and interference effect

A

Must recap

132
Q

What is the effect of AMPK on TSC2

Concurrent training and interference effect

A

AMPK activates TSC2 which inhibits mTOR, which reduces protein synthesis

133
Q

What is the effect of Akt on TSC2?

Concurrent training and interference effect

A

Akt inhibits TSC2 which means that there is less inhibition on mTOR and increases protein synthesis

134
Q

What is eEF2

Concurrent training and interference effect

A

A molecule involved in the translation of DNA to build proteins

135
Q

What is endurance exercise effect eEF2?

Concurrent training and interference effect

A

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
Q

What is the effect of resistance training on eEF2?

Concurrent training and interference effect

A

Increase in S6K -> inhibits eEF2 -> allows ribosome to function freely and translate

137
Q

FoxO transcription factor has been implicated in what?

Concurrent training and interference effect

A

Promoting mRNA abundance with mitochondrial biogenesis and myofibrillar protein degradation

138
Q

What is the effect of endurance exercise on FoxO transcription factor

(Concurrent training and interference effect)

A

Increases FoxO1 -> mRNA transcription via PGC-1alpha -> leads to mitochondrial biogenesis

139
Q

What is the effect of resistance training on FoxO transcription factor?

(Concurrent training and interference effect)

A

Blocks FoxO1 having an effect and turns off those protein pathways and initiates protein degradation

140
Q

What is a big issue with concurrent training?

Concurrent training and interference effect

A

Carry on effects from resistance training (fatigue) could impact endurance training

141
Q

What are the ways concurrent training can negatively impact an endurance athletes potential endurance ability

(Concurrent training and interference effect)

A

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
Q

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)

A

Optimal endurance development

143
Q

What factors may bring about the interference effect?

Concurrent training and interference effect

A 
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
Q

How many high intensity endurance exercise actually cause less interference?

(Concurrent training and interference effect)

A

Working on similar pathways as you would during resistance training, so a bit of a crossover

145
Q

What should you be aware of when bringing a new individual into a concurrent programme

(Concurrent training and interference effect)

A

How you load them at the start

To not overload them across the programme

146
Q

Should you do resistance or endurance first in a concurrent programme

(Concurrent training and interference effect)

A

Research seems to suggest resistance
But
Depends on sport/individual/what you want to develop

147
Q

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)

A

Problems become chronic - leading to sub-optimal endurance development

148
Q

Maximal hypertrophic potential with concurrent exercise training may be achieved by

(Concurrent training and interference effect)

A

Separating exercise bouts by 6-24hrs

Adopting strategies that minimise overall exercise volume

Favouring cycling as opposed to running

149
Q

Recap questions

Explain the interference effects from a molecular & training point of view

(Concurrent training and interference effect)

A

Slide 20, lecture 19

150
Q

Recap lecture 19

Concurrent training and interference effect

A

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