Training adaptations Flashcards
Block 2 YL
What are the training principles of exercise training? (4)
Overload
Specificity
Reversibility
Individual responses
Factors of overloading
Intensity
Duration
Frequency
Type of exercise
Name the two types of observational studies
Cross-sectional
Longitudinal
What is relative intensity and absolute intensity?
Relative - fixing VO2max to define workload
Absolute - fixing workload to define VO2max
Is relative intensity or absolute intensity preferred? Why?
Absolute intensity - ability to see change in outputs
Maim aim of endurance training
Improve VO2max
Increase fat-CHO ratio
What metabolic factors change with endurance training? (6)
Increased mitochondrial content
Increased fatty acid uptake
Decreased glycogen breakdown
Decreased glucose uptake
Increased GLUT4 expression
Increased delay to lactate threshold
What is the key determinant of VO2max?
Oxygen delivery:
Increased EPO = increased Hb
Increased stroke volume = increased maximal cardiac output
Mechanisms increasing glycogen content after endurance training (4)
Increased insulin sensitivity
Increased GLUT4 expression
Increased hexokinase
Increased glycogen synthase
Changes in IMTG after endurance training
Increased IMTG located near mitochondria
Respiratory exchange ratio of CHO and fat
RER 0.9 = CHO
RER 0.7 = fat
What happens to respiratory exchange ratio after endurance training?
RER decreases due to greater dependence on fat
What are the effects of endurance training on mitochondria?
Increased content and size
Increased activity of oxidative enzymes
Effects of endurance training on plasma lipid profile
Plasma TG decrease 5-9%
Cholesterol decrease 2%
LDL decrease 3%
HDL increase 2-3%
What are the key markers associated with endurance performance?
Increased VO2max
Increased mitochondrial content and size
Increased aerobic capacity
What is load?
Amount of weight you can move
What is strength?
The ability of muscle to execute a force at a set speed
What is power?
How fast a weight can be moved
Principles of resistance training (5)
5+ sets per week
Muscle group should be trained twice a week
60% of 1RM sees greatest muscle growth
Time taken to complete rep does not affect hypertrophy
Eccentric contraction causes more hypertrophy
What are the two major adaptations of resistance training?
Muscle hypertrophy
Increased muscle strength
What changes leads to hypertrophy?
Increased
Increased cytosolic volume
Increased sarcoplasmic reticulum
What does resistance training not change?
The proportional usages of the energy stores
Oxidative enzymes
Mitochondrial content
VO2max
What are the effects of resistance training on plasma lipid profile?
Plasma TG decrease 5-9%
Cholesterol decrease 3%
LDL decrease 5%
No change in HDL
What technology can be used to measure changes in resistance training?
MRI of specified muscle
What can be added to a muscle biopsy to separate different types of muscle fibres?
Lamin antibody
What are the initial contributions to changes muscle strength?
Neural changes, hypertrophy begins to increase after 10 weeks
What neural changes take place? (3)
Increased motor unit recruitment
Increased NMJ content
Neuromuscular reflex potentiation - increased elasticity = increased force
What determines muscle mass?
Protein turnover rate
Protein synthesis and breakdown relationship
Signalling mechanisms that promote protein synthesis pathway?
Insulin binds to receptor
Activating PI3K, PKK, mTOR and either S6K or 4E-BPI
What organelle increases in protein degradation?
Proteosome
What is used to measure neural changes of muscles?
EMG
Name the different muscle fibres, aerobic to anaerobic
Ia
Ic
IIc
IIac
IIa
IIax
IIx
What is the difference between hypertrophy and hyperplasia?
Hypertrophy is the increase in CSA
Hyperplasia is the increase in number of muscle cells
What is HIIT exercise?
Repeated short periods of high intensity exercise alternated with low intensity exercise or inactivity
What other training is HIIT most similar too? And what is the main difference?
Endurance training
Time efficient, but train with a more potent stimulus
What product decreases following HIIT training? Why?
Decreased lactate production
Due to increased PDH activity and increased utilisation of fat
What are the 4 key markers of mitochondrial content? Do they increase, decrease, or stay the same?
Citrate synthase - first enzyme in TCA
Oxidative activity
Mitochondria protein 2 and 4
All increase
What are the fuel transporters used in HIIT training? Do they increase, decrease, or stay the same?
GLUT4
CD-36
PGC-1a (transcription factor)
All increase
What are the effects of endurance detraining?
Increased CHO-fat ratio
Decreased mitochondrial content
Decreased lipolysis
Increased adipose tissue storage of fat
Decreased VO2max
Decreased glycogen storage
What are the effects of resistance detraining?
Decreased CSA and hypertrophy
Decreased maximal strength
