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ExMet > Training adaptations > Flashcards

Training adaptations Flashcards

Block 2 YL

1
Q

What are the training principles of exercise training? (4)

A

Overload
Specificity
Reversibility
Individual responses

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2
Q

Factors of overloading

A

Intensity
Duration
Frequency
Type of exercise

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3
Q

Name the two types of observational studies

A

Cross-sectional
Longitudinal

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4
Q

What is relative intensity and absolute intensity?

A

Relative - fixing VO2max to define workload
Absolute - fixing workload to define VO2max

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5
Q

Is relative intensity or absolute intensity preferred? Why?

A

Absolute intensity - ability to see change in outputs

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6
Q

Maim aim of endurance training

A

Improve VO2max
Increase fat-CHO ratio

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7
Q

What metabolic factors change with endurance training? (6)

A

Increased mitochondrial content
Increased fatty acid uptake
Decreased glycogen breakdown
Decreased glucose uptake
Increased GLUT4 expression
Increased delay to lactate threshold

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8
Q

What is the key determinant of VO2max?

A

Oxygen delivery:
Increased EPO = increased Hb
Increased stroke volume = increased maximal cardiac output

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9
Q

Mechanisms increasing glycogen content after endurance training (4)

A

Increased insulin sensitivity
Increased GLUT4 expression
Increased hexokinase
Increased glycogen synthase

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10
Q

Changes in IMTG after endurance training

A

Increased IMTG located near mitochondria

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11
Q

Respiratory exchange ratio of CHO and fat

A

RER 0.9 = CHO
RER 0.7 = fat

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12
Q

What happens to respiratory exchange ratio after endurance training?

A

RER decreases due to greater dependence on fat

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12
Q

What are the effects of endurance training on mitochondria?

A

Increased content and size
Increased activity of oxidative enzymes

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12
Q

Effects of endurance training on plasma lipid profile

A

Plasma TG decrease 5-9%
Cholesterol decrease 2%
LDL decrease 3%
HDL increase 2-3%

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13
Q

What are the key markers associated with endurance performance?

A

Increased VO2max
Increased mitochondrial content and size
Increased aerobic capacity

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13
Q

What is load?

A

Amount of weight you can move

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14
Q

What is strength?

A

The ability of muscle to execute a force at a set speed

15
Q

What is power?

A

How fast a weight can be moved

16
Q

Principles of resistance training (5)

A

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

17
Q

What are the two major adaptations of resistance training?

A

Muscle hypertrophy
Increased muscle strength

18
Q

What changes leads to hypertrophy?

A

Increased
Increased cytosolic volume
Increased sarcoplasmic reticulum

19
Q

What does resistance training not change?

A

The proportional usages of the energy stores
Oxidative enzymes
Mitochondrial content
VO2max

20
Q

What are the effects of resistance training on plasma lipid profile?

A

Plasma TG decrease 5-9%
Cholesterol decrease 3%
LDL decrease 5%
No change in HDL

21
Q

What technology can be used to measure changes in resistance training?

A

MRI of specified muscle

22
Q

What can be added to a muscle biopsy to separate different types of muscle fibres?

A

Lamin antibody

23
Q

What are the initial contributions to changes muscle strength?

A

Neural changes, hypertrophy begins to increase after 10 weeks

24
Q

What neural changes take place? (3)

A

Increased motor unit recruitment
Increased NMJ content
Neuromuscular reflex potentiation - increased elasticity = increased force

25
Q

What determines muscle mass?

A

Protein turnover rate
Protein synthesis and breakdown relationship

26
Q

Signalling mechanisms that promote protein synthesis pathway?

A

Insulin binds to receptor
Activating PI3K, PKK, mTOR and either S6K or 4E-BPI

27
Q

What organelle increases in protein degradation?

A

Proteosome

28
Q

What is used to measure neural changes of muscles?

A

EMG

29
Q

Name the different muscle fibres, aerobic to anaerobic

A

Ia
Ic
IIc
IIac
IIa
IIax
IIx

30
Q

What is the difference between hypertrophy and hyperplasia?

A

Hypertrophy is the increase in CSA
Hyperplasia is the increase in number of muscle cells

31
Q

What is HIIT exercise?

A

Repeated short periods of high intensity exercise alternated with low intensity exercise or inactivity

32
Q

What other training is HIIT most similar too? And what is the main difference?

A

Endurance training
Time efficient, but train with a more potent stimulus

33
Q

What product decreases following HIIT training? Why?

A

Decreased lactate production
Due to increased PDH activity and increased utilisation of fat

34
Q

What are the 4 key markers of mitochondrial content? Do they increase, decrease, or stay the same?

A

Citrate synthase - first enzyme in TCA
Oxidative activity
Mitochondria protein 2 and 4
All increase

35
Q

What are the fuel transporters used in HIIT training? Do they increase, decrease, or stay the same?

A

GLUT4
CD-36
PGC-1a (transcription factor)
All increase

36
Q

What are the effects of endurance detraining?

A

Increased CHO-fat ratio
Decreased mitochondrial content
Decreased lipolysis
Increased adipose tissue storage of fat
Decreased VO2max
Decreased glycogen storage

37
Q

What are the effects of resistance detraining?

A

Decreased CSA and hypertrophy
Decreased maximal strength

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