Resistance Training Adaptations Flashcards by Holly Tomlinson

What does muscular hypertrophy refer to?

⬆️ in size of individual muscle fibres

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

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MUSCULAR HYPERTROPHY

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

We ⬆️ the amount of force that can be produced.

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What does muscular hyperplasia refer to?

⬆️ in the no. of muscle fibres

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

1 = All about ⬇️ degredation

2 = All about ⬆️ synthesis

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Where are satellite cells located in the muscle?

Below the sarcolemma ready for action

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Brief description of how hypertrophy occurs

Satellite cells activate + migrate to the site.

Duplicate + replicate

Myoblasts –> myotubes.

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Reasons why hypertrophy occurs

Mechanical tension

Metabolic stress

Muscle damage

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Define mechanotransduction

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

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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What happens when integrins are activated?

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

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HYPERTROPHY

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

Parallel = Doubled

Series = No change

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HYPERTROPHY

Difference in velocity by sarcomeres in parallel and sarcomeres in series

Parallel = No change

Series = Doubled

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HYPERTROPHY

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

Parallel = No change

Series = Doubled

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Define myogenesis

Replacement of old/damaged muscle fibres in tissue remodelling.

Critical to normal muscle function

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What happens overall in myogenesis

Myoblasts fuse to form myotubules which mature into new fibres

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WHY DOES HYPERTROPHY OCCUR? - Metabolic stress

What comes under metabolic stress?

Lactate accumulation

H+ (⬆️ acid)

⬆️ inorganic P

Muscle ischemia

Free radical prod

Glycolysis

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Why does metabolic stress lead to hypertrophy?

Because it causes things like:

⬆️ fibre recruitment
Elevated hormone levels
Altered myokine prod
Cellular swelling

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What is an inhibitor of myogenesis?

Myostatin

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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?

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

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WHY DOES HYPERTROPHY OCCUR? - Muscle damage

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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What else can hyperplasia be known as?

Longitudinal splitting or lateral budding

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

2-5 degrees

How does resistance training increase the angle of pennation?

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

What can extreme hypertrophy lead to?

Limited force production

What is increased bone strength a result of?

⬆️ deposition of mineral salts

⬆️ prod of collagen fibres

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

Trabecular

List the factors for bone remodelling

Weight bearing Magnitude, rate + volume of loading Direction of forces Pull of tendon on bones

Wolfs Law

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

List the stimuli that bring about change in the bone

Bending Tension (causing narrowing + lengthening of bone) Compression (causing shortening + widening of bone) Shear + torsion forces (causing angular distortion)

Difference between stress + strain on the bone

Stress = Level of force on tissue Strain = Magnitude of deformation in proportion to stress applied

What are the types of strain for the bone?

Linear Shear

Linear strain in bone

Stresses that can change the tissue length

Shear strain in the bone

Bending of tissue

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

10% of the forces required to cause a fracture

What is bone fluid flow sensed by?

Mechanosensitive osteocytes

Collagen

A triple-helical protein forming fibrils of great tensile strength. A major component of the extracellular matrix + connective tissues.

What do the collagen subtypes differ in?

Their tissue distribution Extracellular components Cell-surface proteins w/ which they associate

What are the main collagen types?

Type 1 Type 2 Type 5

Where is the type 1 collagen type found?

Muscle Tendons Skin Bone

Where is the type 2 collagen type found?

Cartilage

Where is the type 5 collagen type found?

Cell surface Hair

What is connective tissue composed of?

H20 Fibroblasts Fibrocytes Elastin Collagen Ground substances

Collagen adaptations to resistance training

⬆️ in fibril diameter ⬆️ no of fibrils ⬆️ density therefore ⬆️ stiffness

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

⬆️ GRF (Newtons 3rd law) = It's how we use those GRFs that will improve the efficiency + ability to perform tasks.

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

Enhanced reflex response from muscle spindles = 20-50% improvement that enhances the magnitude of the force + rate of force development.

NEURAL ADAPTATIONS What could increased EMG signals be as a result of?

Changes in Motor unit firing freq Motor unit recruitment Motor unit synchronisation

Define rate of force development (RFD)

Change in force over time

Training guidelines for neural adaptions for resistance training

High loads Fast velocity Explosive movements

Define PAP (post activation potentiation)

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