strength and power- chronic adaptations

Question 1

muscle performance

Answer 1

neural activation + muscle tendon unit force
increase muscle performance will increase these 2 factors
there is a skill element to strength expression aswell
training in specific way is most valuable

Question 2

time course of strength training adaptations

Answer 2

beginners will have very large increase in strength due to neural adaptations

in more experienced athletes- strength increases + will be able to do with increases in muscle size

Question 3

neural adaptations

Answer 3

a lot of complex processes
strength training- adaptations high up in motor cortex- decrease in inhibotory inputs in motor cortext as a result of strength training
increasing strength is a gross motor task due to high force production
alpha motor neuron- all input from motor nervous system will converge here

Question 4

motor unit signals

Answer 4

any activation signal will be transduced by a motor unit into muscle contractile activity
resistance training on untrained- will cause a large increase in motor unit discharge
increasing force= recruit more motor units or discharge motor unit at a higher frequency - sending more action potentials through it
training muscle- increase in firing rate/motor unit discharge looking at intervention graph

Question 5

threshold

Answer 5

threshold at which motor unit is recruited will decrease - occurs through training- will produce force more effectively
will recruit more units for given output
this is just the agonost but there is also synergists and antagonists involved

Question 6

antagonists

Answer 6

trying to work against these to produce force
antagonist coactivation- simultaneuos activation of antagnoist and agonist during a motor task
exhiting muscle receptors will inhibit the antagonist- allowing us to move
altering the degree to which inhibitory signals affect antagnoist activation- want to send more of the signal - to increase force- to inhibit antagonist muscle
want receptors to send strong signal to the antagonist
some evidence that strength trainning could potentially alter activation signal

Question 7

muscular adaptation

Answer 7

measuring muscle size will depend on tool used to measure
high correlation between X sectional area of muscle and froce prod
genetic components, muscle components, sex etc
direct contractile activity- strongest evidence that size effects strength
timing force- response to stimulation
estimated force- product of CSA of muscle and specific tension of muscle- means how much tension can a given fibre produce

Question 8

hypertrophy

Answer 8

increasing amount of contractile proteins you have in muscle tissue and connective tissue

Question 9

increasing muscle- hypertrophy

Answer 9

myonuclei- filled up with contractile proteins-occurs when u put stimulus on muscle
limited capacity to grow muscle as myonuclei can only take so many proteins
satellite cells- single nuclei cells- when protein synthesis occurs, these cells are acrtivated and will progress into myonuceli, allowing more contractile proteins to be stored in muscle

Question 10

hypertrophy induced by

Answer 10

3 processes
- ratio of protein synthesis and breakdown
should remain + over period of time to grow muscle
- gene expression
- siganlling pathways

Question 11

signalling pathway

Answer 11

triggered when there is any mucle stimuli- goal of this is to activate mTOR
muscle stimulus will trigger action of insulin like growth factor, protein kinase B will lead to activation of mTOR, leading to protein synthesis (ultimately leading to hypertrophy)
proteins are stacked up in parallel to maximise force production of muscle

Question 12

g

mechanical tension

Answer 12

stimuli needed to induce hypertrophy
low dependency of muscle protein synthesis- rate at which MPS occurs
protein synthesis is maximised by using higher loads- but it is not necessary when inducing hypertrophy
less time effective using smaller loads but is possible for hypertrophy

Question 13

muscle tension needed

Answer 13

when there is enough muscular tension, causes a rupture in Z disk
the pull is oblique- at a diff angle
causes the repair process in muscle (protein synth)
breakdown in the muscle slightly to repair it and repairs it at a greater rate than it is being broken down

Question 14

is muscle damage necessary

Answer 14

causes disruption in extracellular matrix of muslce which leads to a cascade of processes- linked to inflammation
inflammatory process will excite receptors will excite recpetors within the muscle leading to soreness
DOMS

Question 15

doms

Answer 15

post exercise, will have large drop in maximal force producing capacity which will slowly recover go full muscle force producing capacity
- will be most sore 2 days post exercise (associated with inflammation procrss)
-inflammation= CK is marker in body
- repeated bout effect- muscle has protective mechanism
wont be as sore doing the exercise for the second time as you were the first time

Question 16

muscle damage

Answer 16

more prevalent if you are doign eccentric contractions with high force and doing contractions with longer muscles
difficult to separate muscle tension and damage
doing a lot of muscle tension will perform damage too

Question 17

metabolic stress

Answer 17

another stimulus that contributes to hypertrophy
blood flow restriction trainig- causes accumalation of metabolites during exercise so cannot flush metabolites out
blood flow restriction induces muscle hypertrophy - proposed mechanism is that metabolic stress is greater during blood flow restriction exercise

mechanical tension is most important stimulus to induce hypertrophy of a muscle and can supplement this by inducing metabolic stress and muscle damage

Question 18

hypertrophy

Answer 18

accumaltion of proteins in a given muscle fibre

Question 19

hyperplasia

Answer 19

suggests the splitting of a muscle cell into 2 cells and a daughter cell- eventually comes adult cell- if both of them are growing, will increase the muscle size

Question 20

specificity of strength

Answer 20

the way we train is important
if eccentric conteactions are performed, only increases in strength will be during lengthening
typical resistance trainig will be stronger in concentric phase

Question 21

velocity and intensitiy of contractions

Answer 21

classic resistance training + producing fast contractions will increase strength
training explosive contractions will increase force in first period more than people who performed classic training