Exam 3- Lecture 19

Question 1

What does the quality and quantity of skeletal muscle training adaptations depend on?

Answer 1

• type of stress placed on the muscle

Question 2

Resistance Training Traditional Paradigm: Maximal development of hypertrophy

Answer 2

moderate to heavy loads, moderate to high repetitions, shorter rest periods, multiple sets per exercise
Total work is high

Question 3

Resistance Training Traditional Paradigm: Maximal strength development

Answer 3

• high load, low reps, long rest periods

- less total work than hypertrophy programs

Question 4

Resistance Training Traditional Paradigm: Maximal development of muscular endurance

Answer 4

• very light to moderate load, high reps, multiple sets, very short rest periods

Question 5

Phillips lab hypothesis for resistance exercise

Answer 5

• high rep/low load (3 sets of 20-25, 30-50%) comparable to low rep/high load (3 sets of 8-12, 75%-90%) for accretion of skeletal muscle mass when taken to volitional failure

Question 6

Resistance exercise leads to –>

Answer 6

small motor units fatiguing –> recruits larger motor units to continue lifting at required muscle force –> maximal # of recruitable motor units now fatiguing –> reach volitional fatigue
– sufficient stimulus for muscle hypertrophy and strength development also leads to volitional fatigue

Question 7

increases in strength are due to adaptation in two major factors:

Answer 7

neural factors and muscular factors

Question 8

neural factors that lead to increases in strength

Answer 8

• increased central nervous system activation
• changes in motor unit recruitment pattern
• reduced central inhibition

Question 9

muscular factors that contribute to increases in strength

Answer 9

• hypertrophy (increased contractile protein content, results in increased muscle fiber size)

Question 10

motor unit activation size prinicple

Answer 10

recuit in order of motor nerve threshold (most excitable 1st) and twitch force (lowest 1st): slow twitch to fast twitch as intensity increases

Question 11

maximal force production depends on:

Answer 11

• recruitment: activating available motor units at the appropriate time and in the most effective order
• summation: activation at a high enough frequency

Question 12

neural adaptations may include:

Answer 12

increased ability to:
- voluntarily receipt all available motor units for a given task
- recruit at a higher frequency
- synchronization
reduction of CNS inhibition of muscle activation (protective mechanism)

Question 13

strength can increase independent of:

Answer 13

increase in cross sectional muscle area because of neural adaptations

Question 14

what plays a major role in adaptation response to resistance training?

Answer 14

type of training protocol and movements involved

Question 15

explain how muscle hypertrophy follows repair:

Answer 15

hormonal and metabolic response, training status and protocols, protein availability, resistance training activates net protein synthesis, and initially associated with damage to fibers –> repair, remodeling and hypertrophy –> hypertrophic response and fibers less susceptible to further damage

Question 16

muscle hypertrophy follows repair BUT….

Answer 16

damage is likely not required to stimulate hypertrophic response

Question 17

exercise tissue have increased sensitivity to what hormones?

Answer 17

• testosterone
• insulin
• GH/ IGF I

Question 18

how do anabolic hormones promote muscle hypertrophy?

Answer 18

• mechanical overload triggers intrinsic IGF I expression in exercises muscle
• muscle IGF- I promotes satellite cell proliferation, differentiation, fusion into exercised myofiber
• new myonuclei hypertrophy occurs through satellite cells

Question 19

time course of muscle hypertrophy

Answer 19

• while an increase in muscle protein synthesis begins early in the training program, hypertrophy becomes moderately evident after 8-12 sessions into the program and more obviously evident around 18 sessions or so
• rate of increase is greatest in first 6-12 months of training

Question 20

determining factors for muscle size

Answer 20

• genetics
• duration
• type of training

Question 21

review chart of muscle hypertrophy response to a new training program

Answer 21

p 250

Question 22

what does CHO supplementation during (around) resistance exercise do?

Answer 22

• attenuates rate of glycogen depletion
• increases rate of glycogen resynthesis
• can augment anabolic response to training

Question 23

3 R’s of Post Exercise Recovery

Answer 23

• Rehydration through fluids and electrolytes
• Refueling through carbohydrates
• Repair through protein

Question 24

what is the most important variable stimulating net protein accretion?

Answer 24

• the resistance training stimulus
• optimizing nutrition has a small effect on muscle protein synthesis compared to the effect of resistance training itself

Question 25

does a traditional heavy resistance training program augment aerobic capacity (VO2max)?

Answer 25

NO | type of protocol influences metabolic adaptation

Question 26

Resistance training oxidative and glycolytic enzyme adaptations

Answer 26

- traditional heavy resistance training (high intensity, low reps, long rest) produces only minor enhancement of oxidative or glycolytic enzyme activity

Question 27

what does high volume, moderate resistance activity, and short rest periods do?

Answer 27

causes higher levels of oxidative and glycolytic enzymes in fast twitch fibers

Question 28

immediate energy system adaptations

Answer 28

- CP-ATP stores or creatine kinase activity may be augmented depending on the protocol - changes in intramuscular glycogen or lipid storage are equivocal (may increase or show no change)

Question 29

Resistance training-capillary density adaptations

Answer 29

- capillary density is decreased in olympic and power weightlifting - capillary density is increased in body builders

Question 30

what are stimuli for neocapillarization probably related to?

Answer 30

- motor unit activation | - physiological conditions

Question 31

what happens if hypertrophy exceeds neocapallarization?

Answer 31

capillary density decreases

Question 32

mitochondrial density adaptation in resistance training

Answer 32

- mitochondrial density decreases with resistance training if significant hypertrophy is present --> dilution effect - type of demand (overload) placed on muscle does not significantly activate oxidative processes --> little systemic adaptation occurs

Question 33

Resistance training metabolic adaptations

Answer 33

- relatively small alterations in metabolic capacity of resistance trained muscle --> lifting protocol influences degree of metabolic adaptation

Question 34

how does fiber type composition change in resistance training?

Answer 34

- no significant conversion between type II and type I (slow) fibers - shift in the composition of type II subtypes

Question 35

circuit training

Answer 35

- general conditioning regimen combining relatively low resistance, high reparation dynamic resistance - 8-15 exercise stations - 30 sec/set - brief rest (10 sec) - circuits repeated 2-3x per workout

Question 36

adaptations to circuit training

Answer 36

- traditional lower resistance, high repetition circuit can result in aerobic capacity improvement of 5-10% and strength improvement in untrained persons - increased caloric cost of resistance workouts - can be safely used in cardiac patients

Question 37

does resistance and endurance training interfere with effects of the other?

Answer 37

- may interfere with maximal strength development | - performance of resistance and endurance training on alternate days may reduce interference with strength development

Question 38

concurrent training single session:

Answer 38

- 1st exercise should be the one you wish to maximize the result but moderate training levels more important than training sequence - training programs for health and fitness should be moderate for both endurance and strength training