Module 6 Flashcards
Define resistance training
the act of repeated voluntary muscle contractions against a greater resistance (than typically found in daily life)
What factors are in play for sarcomere decline
- dysfunction in cells/mitochondria
- impaired vascular ability
- insufficient energy
- illness
- insulin resistance
What kind of adaptations do we see in resistance training?
- Strength - increases by a lot
- hypertrophy - increases by a bit
- neural - increases by a bit, mostly in the first 12 weeks
what plays a big role in muscle strength?
Learning factors/neural connections! strength improvement can occur with repeated testing over 5 attempts
define hypertrophy
skeletal muscle fibre growth
What processes are necessary for hypertrophy?
- metabolic stress
- mechanical tension
- muscle damage
What is meant by muscle damage
- z line streaming (obvious when looking at many fibres, which appears as smearing)
- plasma CK/myoglobin
- Pain (Delayed Onset Muscle Soreness)
- force loss
what adaptations must occur to initiate hypertrophy
- protein synthesis
- proliferation
What processes are covered under metabolic stress
- altered myokine production
- cellular swelling
- elevated hormone release
- increased fibre recruitment
- Reactive Oxygen Species production
define mechanical tension
: state of stiffness in muscle that can be sensed by sarcolemma
what is phosphatidic acid
: a type of phospholipid that is important for biosynthesis
why is phosphatidic acid important
- increases protein synthesis
- activates down stream signal (MAPK or mTOR?)
how are proteins formed?
collection of amino acids binding together
Describe the relationship between protein synthesis and balance
balance is pretty level, synthesis goes up and down. protein is made at the bottom of the curves?
How does protein synthesis change with resistance exercise
the variations are greater in the fed state and decline less in the fasted state
draw the graph for protein balance, both at rest and with resistance exercise
How can we measure muscle protein synthesis
Biopsy!
describe the steps behind taking a muscle biopsy
- infuse a ‘heavy’ amino acid
- take a piece of muscle
- examine how much of the heavy amino acid was incorporated
what is the term for the rate of muscle protein built per hour
fractional synthetic rate (%/hr)
what is a satellite cell
stem cell found in muscle important for growth, repair and function
what determines if a muscle is a high responder or low responder
i think the amount of satellite cells or capillaries it has? low responder has a lower amount and higher CT
How do satellite cells affect the body
maintenance and gives nuclei away
How does the body respond to resistance training
- HR
- muscle size increases 20-30%
- ribosome content increases
- MPS after exercise increases
- increase satellite cell, capillary number etc
how do men and women differ in resistance training adaptations
males and females respond similarly to hypertrophy, but males have much greater absolute muscle size increase
relative, male and female are similar
what training adaptations occur in maximal aerobic exercise
increased
- VO2 max
- SV, heart size
- A-VO2 diff
- hemoglobin, oxygen extraction
- peak lactate production
peak power
decreased or unchange
- heart rate
what training adaptations occur in submaximal aerobic training
increased
- lactate threshold
- efficiency
- fat oxidation
decreased
- perceived effort
- heart rate
- CHO oxidation
- ventilation
- lactate production
do increases in VO2 max matter?
what factors limit aerobic performance
- ventilation (minute ventilation, affinity, saturation)
- central/peripheral blood flow (cardiac output, oxygen unloading, muscle blood flow, affinity)
- muscle metabolism (enzymes, energy stores, myoglobin and mitochondria)
what is the overload principle
: exercise at great intensities by manipulating frequency, intensity and duration
what is the goldilocks zone
draw the curve for general adaptation syndrome
draw the curve of the goldilocks principle
what is the specificity principle
: adaptations are specific to the imposed demands (SAID)
what is the difference between specific overload and specific endurance training
specific overload: short duration = strength/power adaptations
specific endurance: long duration = aerobic adaptations
what is the individual differences principle
: individuals do not respond the same to training
How can we use the individual differences principle to improve training?
by catering it to the individual’s needs and capabilities
what is the reversibility principle
: detraining occurs rapidly
In terms of time, when do we see big losses in detraining
1-2 weeks. many improvements are fully lost within months
what kind of decreases do we see with detraining?
increased max HR
decreased
- VO2 max
- SV max
- Q max
- a-vo2 diff max
how can we maintain aerobic fitness
reducing frequency and duration, but maintaining intensity is most important
What factors affect aerobic training responses
- initial level of aerobic fitness
- intensity
- frequency
- duration
what is continous training
: steady paced, prolonged exercise at 60-80% VO2 max
Why is continuous training good?
- novice: allows large caloric expenditure
- endurance: allows for similar training as in competition
How can we use RPE in training?
higher RPE signifies higher body strain and energy expenditure
What is a simple method of testing RPE in training
talk test!
what does the RPE scale go from and to?
6 (very very light) - 19 (very very hard)
what RPE levels correspond with what % of VO2 max?
11-12 (fairly light) = 30-50%
13-14 (somewhat hard) = 50-75%
15-16 (hard) = 75-85%
17-18 (very hard) = 85%
19 (very, very hard) = 85-100%
how can we express exercise intensity
- energy expended per unit time
- absolute power output
- relative metabolic level (VO2 max)
- lactate threshold
- heart rate
- MET
- RPE
why is training at or slightly above lactate threshold best?
- produces greatest benefits
- i guess thats it
why is the distinction between HR max and lactate threshold important for training
HR max = important for intensity level
lactate = important for assessing endurance ability
How and why should we train low intensity high frequency
- 3 days a week
- frequent training = what effects
what are the major goals of aerobic training
- improve oxygen delivery
- improve muscle capacity to process oxygen
what is interval training
repeated bouts with brief rest periodswha
what timing is ideal for interval training
- 3 sessions per week
- 3 min warm up, 2.5 min cool down
- 30 second exercise
- 90 second rest
what aspects of exercise are important when prescribing interval training
- intensity
- duration
- length
- frequency
What adaptations does anaerobic training result in
what cardiovascular adaptations do we see in aerobic training
increased
- Q
- blood flow to active muscle
- peripheral flow
what other improvements lead to improved Q
- plasma volume
- total volume
- venous return
- EDV
- max stroke output
what adaptations do we see in the heart with training
decreases
- intrinsic firing rate of SA node
- contributes to bradycardia?
- sub max heart rate (12-15 bpm)
- diff between max Hr and resting
what factors increase stroke volume
- increased left ventricle volume
- reduced cardiac and arterial stiffness
- increased diastolic filling
- improved intrinsic contractility
how does endurance training affect stroke volume both at rest and exercise
increases both, regardless of age or gender
why might people have lower cardiac output during training?
- rapid (training induced) changes in vasoactive properties
- enhanced oxidative capacity (due to muscle cell changes)
What pulmonary adaptations do we see with aerobic training
increased
- max Ve
- VO2 max
- tidal volume
- O2 extraction
decreased
- Ve/Vo2
- % total exercise O2 cost
- fatigue
- breathing frequency
how does aerobic training effect blood lactate levels
lowers them by
- decreasing rate of formation
- increasing clearance
What are VO2 max improvements mainly due to
SV
Why does SAID have to be progressive
what is meant by less perturbation for homeostasis at sub max work loads
What are the different goals of resistance training, and the rep count that goes with them
strength/power = 1-6 repts
hypertrophy = 6-12 reps
endurance = 12+ reps
what variables affect resistance training programs
- load
- volume
- exercise sections (strength, endurance etc)
- effort
What is an example of training protocol?
1 set 80% 1 RM
3 sets 80% 1RM
3 sets 30% 1RM????
What do training load/frequency and volume impact, but also what do they not impact?
load/freq impact muscle strength
not hypertrophy
volume impact muscle strength and hypertrophy
Linear versus undulation periodization
What are the types of muscular endurance?
there are two definitions!
RME: relative muscle endurance
AME: absolute muscle endurance
What is RME
RME: relative muscle endurance = # of reps on can complete against a percentage of their current strength
what is AME
AME: absolute muscle endurance: the # of reps one can complete against a set load
does not take into account max strength
Of RME and AME, which is more practical?
AME
firefighter gear weight is set, couch weights are set, cross fit vests are set, etc
what is the primary driver for increasing heavy load AME?
increasing strength!
what mechanisms can explain the load decadence of muscle endurance training
Load decadence: slow loss of training adaptations due to lack of increase of stimulus
occurs when the training stimulus is not strong enough, in muscle endurance this could be too low of a load
what is free flow vs occluded?
free flow: no restriction of blood
occluded: restricts blood flow using a band. can be good for muscle growth and strength by increasing metabolic stress
how is relative endurance affected by free flow and occluded
endurance adaptations higher in free flow vs occluded
how is absolute endurance affected by free flow and occluded
draw the graph for the size principle
draw the graph for linear periodization vs undulating
draw the graph of adaptations to RT
draw the graph of variations in protein synthesis and protein balance
draw the general adaptation syndrom
draw the cardiovascular improvements with aerobic training
draw the heart rate and VO2 during graded exercise for athletes and sedentary students graph
draw the curve for lactate pre and post training
draw the graph of adaptive changes in active muscle
What is mTOR
a signalling pathway that regulates cell metabolism, growth and proliferation
What is MAPK
signalling pathway that transmits signals from cell surface to DNA
