how do we get stronger

Question 1

what is hypertrophy

Answer 1

• Increase in muscle fibre size
• Due to the addition of contractile
  proteins in the muscle cell
• Protein synthesis > protein
  breakdown

Question 2

what does hypertrophy depend in

Answer 2

• Initial strength
• Duration of the training program
• Training technique

Question 3

what are the resistance training components

Answer 3

1- Time-under-tension
2- Intensity
3- Sets
4- Repetitions
6- Velocity
7- Exercise order
8- Recovery between sets
9- Frequency
10- Exercise type

Question 4

what is hyperplasia

Answer 4

• Increase in the number of
  muscle fibres
• There is evidence of
  hyperplasia in animals
• However, there is not
  enough evidence to
  support hyperplasia in
  humans

Question 5

what is satellite cell proligeration

Answer 5

satellite cell activation and proliferation

chemotaxis to injured fiber

fusion of damaged myofiber(hypertrophy)

alignment an fusion to produce new myobrilies(hyperplasia)

Question 6

what impacts muscle protein synthesis

Answer 6

food: combined essential amino acids + insulin response

exercise

Question 7

what influences muscle proteins breakdown

Answer 7

starvation

stress

injury

exercise

Question 8

what is ACSA

Answer 8

area perpendicular to a muscle’s longitudinal axis

Question 9

how do you work out PCSA

Answer 9

muscle mass X cosine of the pentation angle/
fibre length X muscle density

Question 10

upper body vs lower body

Answer 10

• Upper body muscles
  appear to elicit greater
  hypertrophy with
  resistance training
  This could be due to:
• Habitual loading of the
  lower extremities
• Fibre-type composition

Question 11

Muscle hypertrophy: Influence of gender

Answer 11

• Women have ~60-80%
  strength, fibre and
  muscle CSA of men
• Absolute changes in
  strength and muscle
  mass with resistance
  training is greater for
  men
• Relative change in
  strength/mass is similar
  between genders

Question 12

Why changes in pennation angle might help
to increase force?

Answer 12

• More muscle
  fibers/unit of muscle
  volume
• More cross-bridges
• More sarcomeres in
  parallel

Question 13

Muscle-fibre type proportions and shifting

Answer 13

➢ Muscle-fibre type proportion
varies across sports
➢ Type II fibres have greater
potential for hypertrophy
➢ Type I fibres have greater
aerobic capacity
➢ Research has shown changes
from IIa to IIx and vice-versa
➢ Changes from type I to type II
fibres and vice-versa is less
clear