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Flashcards in Adaptations Deck (15):

resistance training adaptations

altered neural recruitment
increased number of nuclei in each muscle cell


endurance training adaptations

increased fatigue resistance, mitochondria biogenesis, intramuscular glycogen + triacylglycerol, more fat usage`


metabolic and mechanical changes in muscle that start singling cascade

muscle stretch/tension, change in energy charge of cell, changes in intracellular ca lvls.


what is the change in energy charge in cell, what detects its and what does it do if it does

ratio of ADP, AMP:ATP
AMPK can detect changes to this
AMPK can then regulate glucose uptake, glycolysis/lipolsis, FA ox., cell proliferation, MPS

AMPK can turn off processes that use ATP, results in adaptations


what is CaMK and calcineurin stimed by what do they do

activated by increased ca lvls
can regulate muscle hypertrophy


What stims IGF and what does IGF activates

contractile activity stims release
-causes muscle hypertrophy
activates AKT which increases pro. synth, glycogen synth,


PGC1a stimed by what does it do

activity increased following exercise
master regulator switch
-important to mitocondrial biogenisis
-increases ox. capacity/ endurance performance


what does endurance training do in terms of ca conc.

-results in prolonged + moderately elevated Ca conc


Low carb alternative training method

train w/ low carb availability
rely on fat/pro more

can be more fatigued no performance benifit


training twice a day

1 workout to deplete glycogen 2nd workout w no glycogen
succesful method to increase usage of fat
difficult to maintain intensity no dif performance


training after fast

last meal bw 8+10
liver glycogen low but not muscle
may exaggerate stress response
more intramuscular fat utalization


long training w/o glycogen

hard to maintain intensity
best to perform if training not essential
may prolong stress response


carb restriction during recovery

may prolong stress response
uncertain of effects


sleep low

high intensity exercise before sleep no eating aftr
may prolong stress response
proven to exaggerate some training adaptations


6 alternative training methods

low carb, 2 times a day, train fasted, long train, carb restriction during recover, sleep low