Training adaptations Part 1 c

Question 1

strength training adaptations:

Answer 1

due to increase in muscular size: may result in a decrease in capillary density
may impair transport of energy from mitochondria to sites of energy expenditure

Question 2

general interference between strength and endurance training (aerobic)

Answer 2

there may be competition for protien synthesis between mitochondria and contractile proteins

with too much training, you may get increased production of “stress hormones” (cortisol) which may be “catabolic” and break down protein

Question 3

combining aerobic and strength training
aerobic may interfere with strength training

Answer 3

-added energy needed for intense endurance training may limit muscular growth
-short term bout of high intensity aerobic inhibits immediately subsequent muscular activities
-combining different modes of exercise induce antagonistic molecular level, intracellular signalling mechanisms that could negatively impact muscles adaptive response to resistance training

Question 4

strength training may interfere with aerobic training

may depend on load characteristics

Answer 4

-muscle hypertrophy results in mitochondrial (and capillary)
-mitochondria are needed for aerobic metabolism

low reps/high load =more impairment
higher reps (8-10)/moderate load = less impairment

Question 5

muscle fiber after strength training with low reps and heavy load

Answer 5

hypertrophy, without added mitochondria or capillaries
influence aerobic metabolism and endurance performance

Question 6

for focus more toward endurance
moderate load / higher reps

Answer 6

fiber area increase (significant hypertrophy)

capillarization
-capillary to fiber density ration increases
-capillary density stays the same

mitochondrial
-mitochondrial number increases
-mitochondrial density stays the same

Question 7

timing of training sessions might be important

Answer 7

doing aerobic exercise 6 hours before resistance training enhances translation, reduces myostatin and increases muscle mass more than doing resistance training alone

Question 8

doing aerobic training immediately after resistance training reduces satellite cell activation compared to when resistance training is done

Question 9

increases mitochondrial and capillary density (no increase in fibre size, but increase in cap and mit #)

Answer 9

aerobic endurance training

Question 10

decreases mitochondrial and capillary density (as fiber area increases, no change in mit or cap #)

Answer 10

olympic weightlifting
-low reps, high intensity

Question 11

has no effect on mitochondrial and capillary density (as fiber area increases, but so does cap and mit #)

Answer 11

body building
-moderate reps, moderate intensity

Question 12

results in the greatest increase in muscle fibre size

Answer 12

body building
-moderate reps, moderate intensity

Question 13

results in an increase in capillary to fiber ratio (increase in cap #)

Answer 13

body building
-moderate reps, moderate intensity

aerobic endurance training

Question 14

flexibility training

Answer 14

training flexibility will add sarcomeres in sequence/series to increase length of muscle
vs. adding sarcomeres in parallel as seen with resistance training

Question 15

no hyper trophy
increase in capillary and mitochondria (# and volume)
increase in capillary and mitochondrial density

results from…

Answer 15

endurance training

Question 16

significant hypertrophy
increase in capillary # and mitochondria #
no change in capillary and mitochondria density

due to…

Answer 16

hypertrophy resistance training

Question 17

hypertrophy
no increase in capillary and mitochondria (# or volume)
decrease kitochnorial and capillary density

results from…

Answer 17

strength resistance training

Question 18

muscle adaptation with aging

Answer 18

muscle mass peaks at age 25-30 years

from 15 to 80 years of age, fiber number decreases by 48%

muscle fiber area does not decrease until 70 years, then decreases by 20-30%
-primarily type II

Question 19

why might the tricep be preserved more with aging?

Answer 19

Need to push up from sitting down,
Become weaker in the lower body, lack of use. Pushing up to get out of chairs, using arms

Question 20

what type of training program might you recommend for an older adult

Answer 20

Lower body muscle groups (there is more muscle loss in the legs, lack of use)
resitancece training in particular
higher velocity work, reaction time, jumping
resitance training exercise that goes till failure, working the type II muscle fibers

Question 21

motor units and aging
which muscle group do you think had the different unit count between the runners vs. non-runners

Answer 21

the tibialis anterior

Question 22

muscle aerobic capacity

Answer 22

decreases with age
due to decreased and

Question 23

reversibility of age related changes
_____ and ______ can increase with training in older people up to levels that are equal to young active individuals

Answer 23

mitochondria and capillaries

Question 24

older trained peoples maximal aerobic power may still be lower because of changes in their ability to deliver blood/oxygen to the muscles (changes in their heart and lungs)

Question 25

estimating motor unit number

Answer 25

you can estimate the EMG amplitude of ALL motor units serving a muscle by stimulating the nerve innervating that muscle

you can also estimate EMG amplitude of individual motor units within that muscle using needle EMG

Question 26

which muscle sample is from a young (20y) person and which is from an old (80 y) person. Give two reasons

Answer 26

Muscle fibers are larger
More fast twitch fibers

Question 27

inflammation/oxidative stress

Answer 27

oxidative stress is increased with aging (may cause damage to proteins, DNA)

oxidative stress (release of damaging reactive oxygen species) is caused by cells that are activated during muscle damage/inflammation

oxidative stress may also be caused by mitochondrial stress

Question 28

changes in oxidative stress/inflammation with training

Answer 28

training may increase production of anti-oxidant enzymes

training induces an increase in new mitochondria so that the ratio of old damaged mitochondria to new undamaged mitochondria changes
-this reduces the hazardous oxidative stress produced

Question 29

what hormonal diff between the sexes allows males to have greater muscle mass

Answer 29

testosterone

Question 30

who would have the greater absolute strength (who could lift more weight) males or females ?

Answer 30

males

Question 31

if you had a male and female with the exact same amount of muscle mass, would the male be stronger

Answer 31

no

Question 32

who has the greater absolute increase in strength (increase in poundage lifted) with training

Answer 32

males

Question 33

who has the greater relative increase in strength (percentage change from starting. weight) with training

Answer 33

either the same or females

Question 34

are females closer to males for upper or lower body strength

Answer 34

lower

Question 35

sex differences in muscle strength

Answer 35

absolute muscular hypertrophy occurs to a much grater extent in men

on a relative basis ie. % basis change is similar across sexes

Question 36

sex differences in muscle strength look at

Answer 36

absolute muscle strength
muscle cross sectional area
relative strength

Question 37

differences in muscle strength
absolute muscle strength (total force exerted)

Answer 37

males score 30% higher on lower-body lifts
50% higher on upper body lifts

Question 38

differences in muscle strength
-strength related to muscle cross-sectional area

Answer 38

-specific tension is similar in males and females most different eliminated
-regardless of sex, human skeletal muscles generates a maximum of 30 N of force/ sq. cm of muscle cross section

Question 39

sex differences in muscle strength
relative muscle strength
allometric scaling

Answer 39

allometric scaling: mathematical/statistical process to establish a relationship between a body size variable and in this case, muscle strength
-attempts to allow muscle strength to be understood free of the effects of variables naturally relating to it

Question 40

summary of sex differences in muscle strength

Answer 40

sex difference seems to be in muscle quantity not muscle quality

Question 41

muscle quality

Answer 41

although there are no sex differences in potential muscles quality, that is not to say every individual has the same acquired muscle quality

muscle quality= muscle strength/muscle size