Quiz 1: Jan 17 Content Flashcards
Previous claim: Resistance exercise increases muscle mass but _________ exercise does not
endurance
Previous claim: High external loads increase muscle mass but ______ do not
low loads
Previous claim: Acute changes in hormones following resistance exercise are _______ for increasing _________
important; muscle mass
Current claim: Endurance exercise can
coexist with strength training
Current claim: Slow walking combined with _____ can increase muscle mass
BFR
Current claim: Low loads increase muscle mass similar to
high loads
Current claim: Acute changes in hormones following resistance exercise _____ appear to change muscle mass
do not
What % of 1 RM grows muscle
30 & 80
80% 1 RM for how many reps results in an increase in strength adaptation
1 and 3
Can you activate muscle through fatigue?
Yes
Testosterone begins to decrease after ______ in the high hormone group
15 minutes
Which is better for growing muscle, high or low hormones?
Both have the same effect on muscle growth
Hormones on steroids are
constantly and extremely elevated
Primary mechanism of hypertrophy
Nerual
Local mechanism of hypertrophy
calcium kinetics (specifically in heart for skeletal muscle)
Hypertrophy in trained individuals can
reach peak growth but achieve more strength with continued training
Periodization is known as the
‘gold standard’ of resistance exercise
Authors/Scientists who study periodization often are actually testing
programming
Periodization definition
an exercise system, if design correctly, that helps to prevent overtraining while optimizing peak performance through progressive cycles
Periodization promotes
long-term training and performance improvements
Periodization helps to avoid
performance plateaus or decrements
Periodization is a balance of
stressors to ensure recovery and facilitate strength
During periodization, as intensity increases, reps _____
decrease
Undulating Perioidzation
where volume and intensity go up and down weekly or daily within the training period
Claim from literature on periodization: consistency in the scientific literature that a periodized resistance training program is superior to ___________ in regard to strength development
a non-periodized training program
Claim from literature on periodization: established that some degree of periodization is
necessary to optimize training adaptations
Claim from literature on periodization: The most popular and established forms of periodization are
linear and undulating
Claim from literature on periodization: shown superior results for muscle performance in the _____________________ population(s) compared with non-periodized training
general and athletic
Periodization > Progressive Overload: Periodization Protocol
Weeks 1-3: 5x10
Week4: 5x5
Week 5: 3x3
Week 6: 3x2
Periodization > Progressive Overload: Non-periodized Protocol
Weeks 1-6: 3x6
Periodization > Progressive Overload (Specificity of Load): Periodization Protocol
4-week block: 5x10
4-week block: 3x5 (1x10)
3-week block: 3x2 (1x10)
Periodization > Progressive Overload (Specificity of Load): Non-periodized Protocol
Weeks 1-11: 3x6
Periodization Claims: Preiodization > Progressive Overload
Changes in Muscle Mass, Changes in Muscle Strength, Prevent Overtraining
Study Design: the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men
Normal men weighing 90 to 115 percent of their ideal body weight; no anabolic agents or recreational drugs; no psychiatric or behavioral disorders; 4 groups; 4-week control, 10-week treatment, 16-week recovery
Four groups: the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men
- Placebo no exercise
- Testosterone no exercise
- Placebo and exercise
- Testosterone and exercise
How many men finished in the groups for the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men study
- Placebo no exercise (10)
- Testosterone no exercise (10)
- Placebo and exercise (9)
- Testosterone and exercise (11)
Eval/Outcome Measures: the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men
FFM, Muscle Size, Muscle Strength, Total & Free Testosterone, Luteinizing Hormone, Follicle Stimulating Hormone, Sex Hormone-Binding Globulin
Results: the effects of supraphysiologic doses of testosterone on muscle size and strength in normal men
No exercise groups similar during baseline, by 10 weeks testosterone group had effectiveness
Exercise groups had high increases in testosterone without supplementation, by 10 weeks testosterone supplementation group had effectiveness
Testosterone increased body weight
Exercise increased FFM
Exercise + Testosterone significant in all CSA and weight lifted; most robust
Growth hormone is secreted by the
anterior pituitary gland
Growth hormone lowers
glucose utilization and glycogen synthesis
Growth hormone increases
amino acid transport across cells, fatty acid breakdown, collagen growth, and cartilage growth
Amino acid transport across the cell increases
MPS
Collagen growth increases
protein synthesis
Growth hormone enhances
immune cell function
Protocol: Hormonal and growth factor responses to heavy resistance exercise protocols
Series 1: 5x5, 5x4, 5x3
Series 2: 10x3
Results: Hormonal and growth factor responses to heavy resistance exercise protocols
10 RM group had more growth due to being in the hypertrophy range
Growth hormone in 10 RM group was high showing growth hormone has anabolic properties
Press Article Ideas on Ways to Boost Testosterone
Train with big, complex movements
Train with volume
Train with high intensity
Protocol Hypertrophy: Muscular adaptations to combinations of high and low intensity resistance exercises
Short rest, drop sets
10-15 RM
Protocol Strength: Muscular adaptations to combinations of high and low intensity resistance exercises
90%
3-5 RM
Protocol Combo: Muscular adaptations to combinations of high and low intensity resistance exercises
4 set strength, drop set @ end and rep it out
3-5 RM
25-35 additional reps for drop set
Results: Muscular adaptations to combinations of high and low intensity resistance exercises
Hypertrophy group had the highest growth hormone concentration
Point of diminishing returns during strength phase
MVC testing good for strength due to specificity
If the acute hormone hypothesis is true, which group in the ** Muscular adaptations to combinations of high and low intensity resistance exercises ** study would have more of an increases in muscle hypertrophy?
combo group more than strength group; hypertrophy should be minimal in strength group due to low amounts of circulating hormones
Protocol: Resistance exercise-induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signaling in young men
Unilateral Preacher Curl - 95% 10 RM
Contralateral limb - 95% 10 RM followed by leg press (5x10 @ ~90%) and leg extension/curl superset (3x12)
Results: Resistance exercise-induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signaling in young men
Large increase in growth hormone, testosterone, cortisol, etc.
No difference in MPS which suggests hormones may not play a large role in hypertrophy
Protocol: Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors
Within-person design
Each arm, seperate days, under two hormonal environments for 15-weeks
Low hormone group performed 1 arm
High hormone group performed contralateral arm curl followed by a bout of leg exercise to elicit increases in circulating hormones
Results: Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors
T1, T2, and EF CSA increase with no difference in conditions
Convinced hormones were not important for strength
Protool: Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training
56 young men
12-week study
Correlations between exercise induced increase in systemic hormones and changes in LBM
Results: Associations of exercise-induced hormone profiles and gains in strength and hypertrophy in a large cohort after weight training
Growth hormone no significant relationship with LBM
Free testosterone no greater changes in LBM
IGF1 has no relationship with LBM
Cortisol only correlation to LBM (8%)
Growth hormone effects
Liver and other cells that secrete IGF1
Many other organs and tissues for protein synthesis, CHO and lipid metabolism
Protocol: Work-induced growth of skeletal muscle in normal and hypophysectomized rats
Ablate muscle to overload other side
Control group with fake surgery
Results: Work-induced growth of skeletal muscle in normal and hypophysectomized rats
Growth evident within 24 hours
Growth reached maximal extent by 5 days
Support conclusion that pituitary growth hormone is not essential for skeletal muscle hypertrophy
Two types of muscle growth distinguished: GH-dependent, work-induced
Protocol: Exercise-induced hormone elevations are related to muscle growth
2-week prep training
Pre-training assessment of muscle thickness and CSA
Random assignment to 2 training groups: high-intensity, low volume & mod-int, high volume
Complete at least 28 resistance training sessions (~90%) of an 8-week resistance training program (4 sessions/week)
Discussion: Exercise-induced hormone elevations are related to muscle growth
Endocrine response to resistance exercise, specifically testosterone, is related to muscle hypertrophy across 8-weeks of training
Strong correlation between testosterone response to resistance exercise and muscle hypertrophy
During rest, exogenously elevated concentration in circulating testosterone demonstrated enhanced protein synthesis, inhibited protein breakdown within skeletal muscle, and suppressed catabolic effects of elevated cortisol concentrations
Inhomogeneous
muscle areas grow differently
Main point: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training
speed at different angles in ROM affects how the muscle grows
Testing: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training
matched duration protocols to show distinct regional hypertrophy
Methods: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training
Intra-inter experimental design
Control & 3 experimental groups - 5c1e, 3c3e, 1c5e
10-weeks
44 untrained women, no exercise last 6 months
Balanced, allocated groups
Protocol: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training
CSA by MRI at proximal, middle, and distal areas
Knee extensor machine 1 RM testing
3-5 sets of 6 reps with 50% of 1 RM test; 3 sets weeks 1-2, 4 sets weeks 3-4, 5 sets weeks 5-10
Results: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training
Quads showed significant main effect for group and muscle region
Quads CSA @ 70% had greater increase
@ 50%, 5c1e and 1c5e had higher increases in CSA
Discussion: Does the muscle action duration induce different regional muscle hypertrophy in matched resistance training
Hypothesis partially confirmed
Short concentric and eccentric muscle actions showed a higher relative increase in CSA (5c1e, 1c5e)
Ability to change muscle shape overall is important for bodybuilders but is it necessary for athletes/regular trained individuals
