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Strength & Conditioning > Resistance Training Adaptations > Flashcards

Resistance Training Adaptations Flashcards

1
Q

What does muscular hypertrophy refer to?

A

⬆️ in size of individual muscle fibres

  • Occurs in parallel however some exercise can cause it to happen in series.
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2
Q

MUSCULAR HYPERTROPHY

What is the result when we have more sarcomeres in parallel?

A

We ⬆️ the amount of force that can be produced.

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3
Q

What does muscular hyperplasia refer to?

A

⬆️ in the no. of muscle fibres

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4
Q

What is the difference between type 1 and type 2 hypertrophy?

A

1 = All about ⬇️ degredation

2 = All about ⬆️ synthesis

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5
Q

Where are satellite cells located in the muscle?

A

Below the sarcolemma ready for action

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6
Q

Brief description of how hypertrophy occurs

A

Satellite cells activate + migrate to the site.

Duplicate + replicate

Myoblasts –> myotubes.

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7
Q

Reasons why hypertrophy occurs

A

Mechanical tension

Metabolic stress

Muscle damage

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8
Q

Define mechanotransduction

(Comes under mechanical tension being a reason for hypertrophy to occur)

A

Ability to sense the muscle undergoing stress.

Sense this stretch w/in the extracellular matrix proteins by a transmembrane protein called integrins.

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8
Q

What happens when integrins are activated?

A

They cause a cascade of intracellular signalling in muscle fibre cytoplasm to bring about myofibrillogenesis (creation of more myofibrils)

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9
Q

HYPERTROPHY

Difference in force produced by sarcomeres in parallel and sarcomeres in series

A

Parallel = Doubled

Series = No change

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10
Q

HYPERTROPHY

Difference in velocity by sarcomeres in parallel and sarcomeres in series

A

Parallel = No change

Series = Doubled

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11
Q

HYPERTROPHY

Difference in shortening capacity produced by sarcomeres in parallel and sarcomeres in series

A

Parallel = No change

Series = Doubled

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12
Q

Define myogenesis

A

Replacement of old/damaged muscle fibres in tissue remodelling.

Critical to normal muscle function

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13
Q

What happens overall in myogenesis

A

Myoblasts fuse to form myotubules which mature into new fibres

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14
Q

WHY DOES HYPERTROPHY OCCUR? - Metabolic stress

What comes under metabolic stress?

A

Lactate accumulation

H+ (⬆️ acid)

⬆️ inorganic P

Muscle ischemia

Free radical prod

Glycolysis

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15
Q

Why does metabolic stress lead to hypertrophy?

A

Because it causes things like:

⬆️ fibre recruitment
Elevated hormone levels
Altered myokine prod
Cellular swelling

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16
Q

What is an inhibitor of myogenesis?

A

Myostatin

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17
Q

If myostatin inhibits myogenesis, and in a study with rats the removal of this inhibitor causing increased hypertrophy, why wouldn’t we want this for humans in aiding muscular hypertrophy?

A

Actually results in ⬇️ in force prod due to loss of oxidative capacity of the muscle

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18
Q

WHY DOES HYPERTROPHY OCCUR? - Muscle damage

A

Can lead to a prod in ILGF-1, FGF, IL-5 and IL-6

== These add to an ⬆️ satellite cell proliferation + division = hypertrophy.

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19
Q

What else can hyperplasia be known as?

A

Longitudinal splitting or lateral budding

20
Q

Up to how much can resistance training increase the angle of pennation in pennate muscles?

A

2-5 degrees

21
Q

How does resistance training increase the angle of pennation?

A

Due to hypertrophy causing ⬆️ in cross-sectional area of those fibres = thickening fibres causes the angle change.

22
Q

What can extreme hypertrophy lead to?

A

Limited force production

23
Q

What is increased bone strength a result of?

A

⬆️ deposition of mineral salts

⬆️ prod of collagen fibres

24
Q

Both types of bone respond equally to adaptations from training but which one responds quicker?

A

Trabecular

25
Q

List the factors for bone remodelling

A

Weight bearing

Magnitude, rate + volume of loading

Direction of forces

Pull of tendon on bones

26
Q

Wolfs Law

A

Bone grows or remodels in response to the forces or demands placed upon it

27
Q

List the stimuli that bring about change in the bone

A

Bending

Tension (causing narrowing + lengthening of bone)

Compression (causing shortening + widening of bone)

Shear + torsion forces (causing angular distortion)

28
Q

Difference between stress + strain on the bone

A

Stress = Level of force on tissue

Strain = Magnitude of deformation in proportion to stress applied

29
Q

What are the types of strain for the bone?

A

Linear

Shear

30
Q

Linear strain in bone

A

Stresses that can change the tissue length

31
Q

Shear strain in the bone

A

Bending of tissue

32
Q

What amount of force is required for a minimal essential strain?

A

10% of the forces required to cause a fracture

33
Q

What is bone fluid flow sensed by?

A

Mechanosensitive osteocytes

34
Q

Collagen

A

A triple-helical protein forming fibrils of great tensile strength.

A major component of the extracellular matrix + connective tissues.

35
Q

What do the collagen subtypes differ in?

A

Their tissue distribution

Extracellular components

Cell-surface proteins w/ which they associate

36
Q

What are the main collagen types?

A

Type 1

Type 2

Type 5

37
Q

Where is the type 1 collagen type found?

A

Muscle

Tendons

Skin

Bone

38
Q

Where is the type 2 collagen type found?

A

Cartilage

39
Q

Where is the type 5 collagen type found?

A

Cell surface

Hair

40
Q

What is connective tissue composed of?

A

H20

Fibroblasts

Fibrocytes

Elastin

Collagen

Ground substances

41
Q

Collagen adaptations to resistance training

A

⬆️ in fibril diameter

⬆️ no of fibrils

⬆️ density therefore ⬆️ stiffness

42
Q

What is the benefit athletes can get from an increased tendon stiffness i.e from the adaptations of collagen from resistance training?

A

⬆️ GRF (Newtons 3rd law)

= It’s how we use those GRFs that will improve the efficiency + ability to perform tasks.

43
Q

NEURAL ADAPTATIONS

What improvement is seen in NM reflex potentiation from resistance training?

A

Enhanced reflex response from muscle spindles

= 20-50% improvement that enhances the magnitude of the force + rate of force development.

44
Q

NEURAL ADAPTATIONS

What could increased EMG signals be as a result of?

A

Changes in

Motor unit firing freq

Motor unit recruitment

Motor unit synchronisation

45
Q

Define rate of force development (RFD)

A

Change in force over time

46
Q

Training guidelines for neural adaptions for resistance training

A

High loads

Fast velocity

Explosive movements

47
Q

Define PAP (post activation potentiation)

A

⬆️ in muscle twitch + low-frequency tetanic force after a “conditioning” contractile activity.

Strength & Conditioning (7 decks)

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