Recovery

Question 1

What changes from baseline are usually observed in performance?

Answer 1

• Improvements in exercise performance – capacity, power and speed
• Increase protein content and enzyme function
• Repeated exercise bouts increase transcription and relative expression of genes

Question 2

Why are repeated bouts of exercise important?

Answer 2

• PGC-1a Mrna peaks reduce with each repeated bout suggesting adaptation also PGC-1a protein increased gradually but will drop off unless intensity or changes occur
• Citrate synthase activity increases throughout exercise bouts
• Changes in mrna lead to changes in protein content

Question 3

Why do we need to optimize mtor and p70s6k?

Answer 3

• When mtor is inhibited by rapamycin there is not an increase in mixed muscle fsr
• Phosphorylation of p70s6k correlates with increases in skeletal muscle mass following resistance exercise
• Maximize mtor and p70s6k to maximize muscle mass gains and muscle protein synthesis

Question 4

Acutely does CWI improve adaptation to resistance training?

Answer 4

• P7060k phosphorylation increases in both cwi and active recovery but remains elevated for 48 in active recovery and only 24 in cwi
• Cwi impairs activation of key signaling intermediates and therefore this would result in a lower muscle protein synthesis
• Lower muscle protein synthesis means less hypertrophy and reduced recovery

Question 5

Chronically compare active recovery and cold water immersion?

Answer 5

• Greater gains in muscle mass in active recovery can be attributed to a greater cross sectional area of type 11 fibers. Type 11 hypertrophy only occurred after active recovery.
• Greater gains in leg press and knee extension strength after training and active recovery compared to CWI
• Rate of force development is also impaired with CWI compared to active recovery
• CWI gives blunts strength training response and gives suboptimal adaptations

Question 6

How may massage therapy promote skeletal muscle adaptations?

Answer 6

• Activates mechanotransduction signaling cascade
• Reduced energy charge of the cell activates AMPK
• this leads to activation of PGC1a, that accumulates in the nucleus
• Pgc1a is a co-activator of transcription factors
• Activation of pgc1a leads to stimulation of mitochondrial biogenesis and angiogenesis

Question 7

What are the effects of massage therapy on muscle lactate concentration and pro inflammatory cytokines?

Answer 7

• Massage therapy does not alter or effect muscle lactate concentration or blood flow
• Markers of pro inflammatory pathway are generally reduced with massage therapy
• tnf-a, il-6 and nf-kb reduction
• Less chance of atrophy

Question 8

What data from massage and prolonged cycling suggest activation of mitochondrial biogenesis?

Answer 8

• FAK phosphorylation suggests increased mechanical activation of skeletal muscle after massage.
• Nuclear abundance of PGC1a was increased after massage but no change in mtor phosphorylation.
• This suggests activation of mitochondrial biogenesis and not mtorc1 pathway (prolonged cycling long distance does not activate mTORC1)