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Strength and Conditioning > Training adaptations - muscle > Flashcards

Training adaptations - muscle Flashcards

1
Q

What are the 3 ways skeletal muscle adapts to anaerobic training?

A

Increases size, within fibre transitions, enhances its biochemical and ultra structural components

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2
Q

Define hypertrophy

A

Muscular enlargement from an increase in cross sectional area

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3
Q

What is sarcoplasmic hypertrophy?

A

Muscle bulk but no increase in strength or myofibril hypertrophy

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4
Q

What 2 things does the process of hypertrophy involve?

A
  • Increase in the synthesis of actin and myosin

- increase number of myofibrils

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5
Q

Which fibre type has greater increases as well as hypertrophy sooner?

A

Type II

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6
Q

Which fibre type hypertrophy increases synthesis and which one decreases degradation?

A

Type II increases synthesis

Type I decreases degradation

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7
Q

TRUE or FALSE. synthesis >degradation in 48hr window post resistance exercise

A

TRUE

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8
Q

What is the nuclear domain theory?

A

Satellite cells donate nuclei to hypertrophied new myofibrils

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9
Q

How do satellite cells cause muscle hypertrophy?

A

After damaged muscle, satellite cells activated and migrate. They multiply and donate nuclei to muscle fibre for regeneration. With more myonuclei the fibre can continue to grow.

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10
Q

How does mechanical stress lead to protein synthesis?

A

Integrins sense mechanical stress which cascade intracellular signalling to muscle fibre cytoplasm

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11
Q

What pathway is stimulated by mechanical stress?

A

The P13K/mTOR/Akt pathway.

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12
Q

What 2 things does Akt accumulation do to help towards cell growth?

A

Blocks FOXO proteins and activates mTOR which stimulates protein synthesis in nucleus

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13
Q

What 5 factors does metabolic stress cause which stimulate hypertrophy?

A
  • Increased fibre recruitment
  • elevated hormonal response
  • Altered myokine production
  • Accumulation of ROS
  • Cellular swelling
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14
Q

What growth hormone does stress stimulate?

A

IGF1

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15
Q

How does cell swelling induce hypertrophy?

A

Stimulates P13K pathway

Satellite cell migration

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16
Q

Why does acute exercise cause muscle to swell?

A
  • Blood outflow from veins is stopped
  • Pressure higher in arteries so blood flow to muscles
  • Fluid moves from plasma to interstitial spaces
17
Q

Muscle damage stimulates growth factors, what growth factors are stimulates which increase satellite cell division?

A

Insulin like GF
Fibroblast like GF
Interleukin 5 and 6

18
Q

What growth factor helps satellite cells migrate to site of repair?

A

Hepatocyte like GF

19
Q

What three hormones are increased post exercise by the stimulation of muscle damage?

A

Growth hormone
Cortisol
Testosterone

20
Q

How might cortisol inhibit hypertrophy?

A

By blocking protein synthesis

21
Q

What does current evidence suggest about concurrent aerobic exercise?

A

It blunts the hypertrophic response to resistance exercise

22
Q

What happens with AMPK activation with endurance exercise and how does this effect resistance training hypertrophy?

A

Increased AMPK from endurance exercise which blocks mTOR and this decreases protein synthesis

23
Q

What is the term used for muscle fiber formation?

A

Myogenesis

24
Q

What is myogenesis?

A

Replacement of old/damages muscle fibres in tissue remodeling

25
Q

How is new fibre formed?

A

Myoblasts fuse to form myotubules, which mature into new fibres

26
Q

What is myogenesis upregulated by and inhibited by?

A

Upregulated by mechano growth factor and inhibited by myostatin

27
Q

What is the recommended minimum load for hypertrophy?

A

at least 65% 1RM load

28
Q

What is Kaatsu training?

A

Occlusion of blood flow to biceps/quads

29
Q

How much % of occlusion of blood vessels is needed?

A

50%

30
Q

How much more protein synthesis is seen using Kaatsu training than non occluded training using same loading?

A

40-60%

31
Q

Using Kaatsu training reduces blood flow which reduces O2 supply and lactate clearance. Having an increased lactate has what effects on the muscle?

A

Reduces pH —> stimulates muscle metaboreceptors —> SNS afferent signals releases more NE —> stimulates more GH release

32
Q

What does the hypoxia environment of Kaatsu training trigger?

A

Type II fibre recruitment even at low loads, thus hypertrophy stimulus

33
Q

What are the cautions of Kaatsu training?

A

Bruising, hypertension, cardiac disease, increases muscle soreness

34
Q

What are the 2 benefits of muscle hypertrophy?

A
  • More muscle mass means same force can be generated using less muscle
  • Optimal recruitment and fatigue avoiding strategies

Strength and Conditioning (16 decks)

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