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Kine 1020 > Muscle Training Adaptations - Lecture 32 > Flashcards

Muscle Training Adaptations - Lecture 32 Flashcards

1
Q

How do you improve strength through strength training

A
  • Motor neuron recruitment increases
  • More cross bridge connections; hypertrophy (more actin and myosin filaments).
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2
Q

What happens to the muscle when there are more cross bridges formed?

A

Hypertrophy

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3
Q

How does Hypertrophy work?

A

It’s when a cross sectional area of the muscle gets bigger

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4
Q

Do the number of muscle cells (fibres) increase with hypertrophy?

A

No; only the size

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5
Q

What is hyperplasia in the muscle?

A

Increase in the # of muscle cells (fibres)

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6
Q

What are the two types of hypertrophy

A

Myofibrillar Hypertrophy & Sarcoplasmic Hypertrophy

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7
Q

Myofibrillar Hypertrophy

A

Number of myofibrils increase, meaning more actin and myosin filaments.

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8
Q

Sarcoplasmic Hypertrophy

A

The cytoplasmic fluid increases not the myofibrils

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9
Q

Why is Myofibrillar Hypertrophy a functional form of movement?

A

It’s considered functional because there are more crossbridges to allow movement, longer lasting and more force output is allowed.

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10
Q

Why is Sarcoplasmic Hypertrophy non-functional?

A

It does not help with force output.

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11
Q

Hypertrophic adaptations to resistance training

A
  • Increase in X-section area
  • Increase in # of muscle fibres (myofibrils)
  • Increase in sarcoplasm
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12
Q

What is the opposite of hypertrophy?

A

Atrophy

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13
Q

Which fibre type does atrophy affect?

A

Type IIa and b muscle fibres.

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14
Q

What contributes to the inducing of hypertrophy?

A

Mechanical Tension, Metabolic Stress, and Muscle Damage

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15
Q

What is the imposed demand that leads to the factors?

A

Resistance Training (Progressive Overload)

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16
Q

What muscle fibres does resistance training work on and why?

A

Type II because resistance training is very intense and fast not like Type I which is slow twitch muscles.

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17
Q

Importance of Protein?

A

It’s key to functional hypertrophy

18
Q

What type of protein intake is there?

A

Regular dieting and Supplementation

19
Q

Regular Dieting

A

Whole foods

20
Q

Supplementation

A

Whole protein and BCAAs (amino acids)

21
Q

What is the right amount of protein to intake?

A

1.4-2.0g/kg of body mass

22
Q

What happens to hypertrophy when protein intake is too little or too less?

A

Hypertrophy does not increase.

23
Q

What are the timings for protein intake to maximize muscle protein synthesis?

A

Daily Intake, Pre-Exercise, Post Exercise

24
Q

Daily Intake amount?

A

20-40g dose every 3-4 hours

25
Q

What does daily intake of protein help with?

A

Maximizes hypertrophy

26
Q

Pre-Exercise protein?

A

Protein alone or with carbs improves strength and body composition

27
Q

Post Exercise timing

A

Immediately to 2 hours after to increase MPS

28
Q

Intensity for Novice and Advanced?

A

65-85%

29
Q

Sets and reps for Intermediate and Advanced?

A

3 sets and 6-12 reps.

30
Q

How long is the rest for Beginner, Novice and Advanced?

A

30sec-1.5min

31
Q

Intensity for Beginner?

A

65-80%

32
Q

Sets and reps for Beginner?

A

1-3 sets and 8-12 reps

33
Q

Why is changing intensity and reps important to hypertrophy?

A

It lets you improve on either sarcoplasmic or myofibrillar hypertrophy depending on either increasing intensity or increasing reps.

34
Q

Best intensity, reps and rest for myofribrillar increase?

A

85%, 6 reps and 1.5min rest

35
Q

Best intensity, reps and rest for sarcoplasmic hypertrophy?

A

65%, 12 reps and 30 sec rest.

36
Q

Phases of exercise?

A

Essential to optimizing training by letting you know not to overreach or overtrain and time your next exercise (Supercompensation)

37
Q

Overreaching?

A

A form of overtraining but recoverable. It’s not ideal in many cases.

38
Q

Overtraining?

A

A syndrome that allows for a very long recovery that takes months to come back to baseline.

39
Q

What are flaws in the training program designs that contribute to overtraining?

A

Exercise selection, rapid sudden increases in load, training multiple times in a day, Excessive training,

40
Q

What are the effects of overtraining?

A

Loss of performance, excessive soreness, lack of appetite, fatigue, mood problems, illness increases, etc.

Kine 1020 (43 decks)

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