Training Adaptations - Muscle Flashcards
What are our neuromuscular changes?
- recruitment of motor units
- frequency of signals (action potential)
- twitch summation
what happens to our muscles when we exercise for a long period of time?
hypertrophy: muscle cross sectional area
- results in strength improvement
what is hyperplasia
increasing the number of cells (muscle fibers)
- only accounts for less than 5% of any changes in muscle growth
What are the two types of hypertrohy?
- myofibrillar hypertrophy
- sarcoplasmic hypertrophy
what happens in myofibrillar hypertrophy?
we have more myofibrils
- cross bridges (more strength)
- Functional: increased number of contractile elements
- longer lasting changes
- increased sarcoplasm
what happens in sarcoplasmic hypertrophy?
- muscle fiber grows
- Non-functional: cell is bigger but no increase in contractile properties
- transient
- increased sarcoplasm
in hypertrophy, is there a change in number or type of muscle fibers?
most of the time none. and if there is, very little
- making them bigger instead
what is the opposite of hypertrophy?
atrophy: more likely to occur in type II muscle fibers
what happens between progressive overload and hypertrophy?
- microtears in muscle fibers LIKE:
- mechanical tension
- metabolic stress
- muscle damage (micro-tears)
WHAT CAN OPTIMIZE THIS?
- protein intake
what is key to functional hypertrophy?
protein
what time of protein should we be taking to enhance hypertrophy? how much?
Type:
- regular dietary intake - whole foods
- supplementation (whole protein)
Amount:
- 1.4 - 2.0 g/kg of body mass
- too much translates to minimal benefits
what is the timing of protein intake?
- after workout: immediate - 2hrs post workout is associated with biggest benefit. Anabolic effects can last 24hrs but diminish after the 2hr “anabolic window.” some evidence for casein protein intake before bed to increase overnight muscle protein synthesis (MPS).
- before workout: protein alone or protein and carbs can be effective. dictates post-intake
- consistent daily intake: 20-40g does every 3-4 hrs is first priority
connect dots on how protein synthesis affects performance
- action and myosin filaments
- to myofibrils
- more of them
- more cross bridges
- more strength
- more function
- more performance
what type of training to do if the goal is hypertrophy?
- less than or equal to 3 sets
- 6-12 reps
- 65-85% intensity
- rest = 30-90s
- to get more functional (myofibrillar) hypertrophy, train on the higher end intensity, lower reps, and more rest
overtraining syndrome
- too intense workouts and not enough recovery time so your decline in performance can get worse
- prolonged symptoms
- can take months to recover
- essentially chronic overreaching, under recovery from an exercise stimulus
- opposite from supercompensation
