Training Adaptations - Maximal Exercise

Question 1

Sprint interval training - Septo et al (1999)

Answer 1

• Varied number of bouts, duration of work (30s-8min), intensity and rest intervals
• Short sprint interval training enhanced 40km TT performance
• Also improved peak power and sprint power

Question 2

Sprint interval training - Gabala et al (2006)

Answer 2

• Compared 4x6 30s (sprint) to 90-120 mins at 65% Vo2max continuous training
• 750kJ TT improved with sprint interval training
• Improved muscle buffering capacity with sprint interval training

Question 3

Hostrup and Bangsbo (2017)

Answer 3

• Review of papers on sprint interval training
• Mainly in trained athletes
• Effect size ranges form 6-27% performance improvement (it works)

Question 4

Explain acton potential process

Answer 4

1. Action potential generated at NJ, propagates across sarcolemma
2. Sodium ions go into the cell, potassium ions leave the cell to depolarise membrane
3. Depolarisation releases calcium from SR into the cell
4. Calcium release triggers muscle contraction
5. Calcium then taken back up into SR, muscle membrane repolarises to allow action potential

If this process is impaired, muscle contraction is impaired

Question 5

Consequences of high intensity exercise:

Answer 5

• Increase ATP turnover
• Increased rates of glycolytic flux
• Increased rates of H+ accumulation
• Increased rates of lactate accumulation

Question 6

Repeated sprint training - Bishop et al (2011)

Answer 6

• Monocarboxylate transporter is responsible for co-transporting H+ and lactate out of the cell
• Increase in monocarboxylate after repeated sprint exercise

Question 7

Repeated sprint training - Neilson et al (2004)

Answer 7

• H+ activates a potassium channel that removes potassium from the cell
• Extracellular potassium associated with fatigue
• Repeated sprint interval training reduced extracellular potassium build up

Question 8

Increased strength - Folland and Williams (2007)

Answer 8

• 6 months of strength training = increase in strength

- Increase in muscle size was correlated with increase in strength

Question 9

Protein synthesis rates - Phillips et al (1997)

Answer 9

• Maximum resistance exercise session
• Fractional synthetic rate (FSR) was directly proportional to synthesis of proteins
• Increase FSR following resistance training is maintained for 24hrs
• Increase MPS is greater than MBS - meaning muscles get bigger

Question 10

How does resistance training tip the balance?

Answer 10

Muscle tissue synthesised per day:
- 1-2%

After resistance exercise:
- 2-3% (600-900g)

Question 11

Myonucleur Domain Theory

Answer 11

• A growing muscle fibre requires increase number of myonuclei to sustain cellular control
• Each area that the satellite cell controls post adaptation, needs to be the same as pre-adaptation
• Increasing satellite cells helps increase the number of myonuclei

Question 12

Selective hypertrophy of type II cells - D’Antona et al (2006)

Answer 12

• Taken muscle fibres from the quadriceps of control vs bodybuilders
• Greater number of type IIx in bodybuilders
• Type IIx had greater cross-sectional area in bodybuilders
• When training stops - greater decrease in type IIx fibres

Question 13

Weak correlation between muscle cross-sectional area and strength (Maughan et al, 1983)

Answer 13

3 athletes with different cross-sectional area all produced similar cycling performance

• muscle cross-sectional area and strength have a weak correlation
• Due to the muscle quality, fat content, neuromuscular recruitment and training/experience

Question 14

Type of training (Compos et al, 2002)

Answer 14

• Low rep = 3-5 x 4 sets
• Int rep = 9-11 x 3 sets
• High rep - 20-28 x 2 sets
  All marched for work done
• Low rep produced greatest increase in 1 RM (strength)

Question 15

MPS and resistance training - Kumar et al (2009)

Answer 15

• MPS maximised at >75% 1RM

- Increasing volume does not further increase MPS

Question 16

Concurrent training - Coffey and Hawley, (2016)

Answer 16

• In trained individuals, both endurance and resistance training interfere with each other
• Sprint training >4 days per week or exercising at >80%1RM impairs strength and muscle mass gains

Question 17

Explain about the mTOR pathway

Answer 17

• Resistance exercise activates mTOR pathway in order to increase MPS and hypertrophy
• In endurance training, PGC1-Alpha increases mitochondrial content
• In endurance training we activate AMPkinase, when we break down ATP this generates AMP, which is a stressor to the muscle and therefore activate AMPkinase which inhibits mTOR
• Therefore, endurance exercise inhibits resistance training

Question 18

Delayed onset muscle soreness - Lauritzen et al (2009)

Answer 18

• ECC training causes micro damage to the muscle fibre during the lengthen process
• The remodelling process of the tissue to strengthen the sarcomere structure could cause the muscle soreness

Question 19

Benefits of Eccentric training - (Vogt and Hoppeler, 2014)

Answer 19

• ECC more efficient at increasing strength vs OCN
• Increased muscle mass in ECC v CON - increases FT IIa and IIx CSA
• Superiority of ECC possibly due to increase RFD