muscle hypertrophy + strength

Question 1

what is transient sarcoplasmic hypertrophy

Answer 1

increase in the volume of sarcoplasm (fluid, mitochondria, SR, other noncontractile components)
number of myofibrils stays the same
fluid accumulation in the intracellular space
occurs immediately after exercise

Question 2

what is chronic myofibrillar hypertrophy

Answer 2

structural changes due to long term resistance training
increased the number of MYOFIBRILS in parallel (actin and myosin)
- number of muscle FIBRES doesn’t change
- SIZE of existing myofibrils doesn’t change

Question 3

when does hyperplasia occur

Answer 3

only in animal models
body doesn’t tolerate that much force

Question 4

what occupies the intracellular space

Answer 4

85% myofibrils (contractile)
9% sarcoplasmic proteins and enzymes (non contractile)
6% mitochondria (non contractile)

Question 5

can non contractile components contribute to hypertrophy and adaptations

Answer 5

yes (15% non contractile)

Question 6

how do satellite cells become active

Answer 6

stimulated by activation of muscle
- dormant until they know what they need to produce and then they proliferate and differentiate

Question 7

how does protein synthesis occur

Answer 7

uses EXISTING nuclei
synthesises the same type of muscle fibre that was previously there (same fibre type)
muscle hypertrophy through synthesis

Question 8

what is the process of protein synthesis from the DNA perspective

Answer 8

• transcriptioof DNA in preexisting nuclei
• transfer of DNA copy to ribosome via mRNA
• translation of the DNA copy via tRNAs with amino acids
• formation of protein

Question 9

what is the process of protein remodelling

Answer 9

• proliferation of satellite cells located under the muscle fibres
• differentiation of satellite cells based on the requirement of damaged muscle
• creation of NEW nucleus by satellite cell to produce required muscle fibre type

Question 10

is leucine non essential or essential

Answer 10

essential - need to get through food

Question 11

what are the mechanical stress mechanisms underpinning muscle hypertrophy

Answer 11

• disturbs integrity of muscle - degrades muscle (degradation = resynthesis)
• causes mechanochemical cellular response
• activates gene transcription and translation (protein synthesis)
• satellite cell activation and new nuclei and gene expression

Question 12

what are the metabolic stress mechanisms underpinning muscle hypertrophy

Answer 12

• metabolic accumulation (lactate, H+, Pi) - important for protein resynthesis
• acute muscle hypoxia (metabolic buildup)
• Ca++ and other electrolytes

Question 13

what is a high intensity powerlifting style program

Answer 13

90% of 1RM
higher rest intervals - needed to keep lifting at 90%

Question 14

what is a moderate intensity bodybuilding style program

Answer 14

multiple sets of 6-12 reps (60-80% of 1RM)
short rest intervals
high volume

Question 15

what is the effect of high intensity programs

Answer 15

energy derived from PCr
can’t increase as much as glycogen
doesn’t cause as much muscle hypertrophy

Question 16

what is the effect of moderate intensity programs

Answer 16

intended to heighten metabolic buildup (push to increase metabolic stress)

greater contribution of glycolysis therefore increased glycogen content = more water in = increased muscle hypertrophy

Question 17

what is the difference in ischemia between moderate and high intensity programs

Answer 17

moderate intensity
- high volume + moderate intensity contractions = prolonged ischemia

high intensity
- low volume + high intensity contractions = short ischemia

Question 18

what is blood occlusion training (KAATSU)

Answer 18

occlude the muscle right after or during reps (BP cuff around leg)

Question 19

what occurs with blood occlusion training

Answer 19

metabolites accumulate in the msucel
oxygen and substrate can’t go in
activates protein synthesis with muhc lower intensity exercise

increased metabolic stress promotes hypertrophy

higher cortisol (increases protein breakdown) and growth hormone

Question 20

what intensity of occlusion training can be used

Answer 20

as low as 20% 1RM with moderate vascular occlusion

Question 21

what occurs metabolically with occlusion training

Answer 21

increase in anabolic growth factors
increased protein synthesis
increases in heat shock proteins
increase nitric oxide synthase
decreased expression of myostatin (less inhibition of protein synthesis)

Question 22

when does hypertrophy occur (synthesis vs breakdown)

Answer 22

synthesis > breakdown = hypertrophy
- occurs if they’ve had protein recently
- combined resistance exercise with amino acids = double the synthesis

Question 23

when does atrophy occur (synthesis vs breakdown)

Answer 23

breakdown > synthesis
- occurs at rest or hungry
- during resistance exercise

Question 24

what exercise intensity is superior in hypertrophy

Answer 24

30% 1 RM to failure
- need to exercise to volitional exhaustion was the most effective (load doesn’t matter)

Question 25

which %1RM produces the most mechanical vs metabolic load

Answer 25

30% 1RM = more metabolic load
90% 1RM = more mechanical load

Question 26

what is the dietary recommendation for daily protein

Answer 26

0.8g/kg
trained and elderly - 1.5-2g/kg

Question 27

is timing or daily intake more important

Answer 27

daily intake

Question 28

what is the difference in protein synthesis between untrained and trained

Answer 28

untrained = highest 16 hours post and stays elevated up to 28 hours

trained = peaks around 4 hours and decreases but stays above baseline up to 28 hours

Question 29

what is the best amount of protein

Answer 29

20-25 g per serving, as many times as you need
(no statistical difference between 20 and 40g, can only absorb so much)