Lec 5

Question 1

force - velo relationship

Answer 1

as we increase force we decrease speed.
eccentric contractions provide the most force

Question 2

motor unit

Answer 2

the nerve and all the muscles its connected to are recruited to exert force

Question 3

musclr fibre ratio

coordinationo movement compared to size of muscle

Answer 3

the ratio of fibres innervated by the motoro neuron is determined by the precision accuracy and coordination of the moveemn, not the size of the muscle group

Question 4

size principle

Answer 4

the body only recruits muscle units that it needs ot complete the job

in order from 1 - 2A-2X

Question 5

muscle and neural adaptaiton to resistance training

Answer 5

we see that most traiing studies stop before they reach peak strenght and hypertrophy in the person at 8-12 weeks but we see that at this time is when neural adaptation beigins to peak and plateua.

most studies end at 8-12 weeks, serious strenght trainers peak after this

exogenous anabolic hormone use can break the hypertrophy plateau

Question 6

majority. of population is what percent slow twitch

Answer 6

60%

Question 7

fibre typing

Answer 7

using a biopsy provides moderate results

Question 8

what determines contractile speed

Answer 8

myosin atpase

Question 9

which fibres produce more lactate quicker

Answer 9

fast twtich fibres

Question 10

swithvc from 2x to 2a

Answer 10

need 20 week 6-8 reps till failure

Question 11

switch from 2a to 2x

Answer 11

21 week detraining

Question 12

bone remodeling requires the right

Answer 12

stimulus and nutrients

Question 13

horizontal both growth

Answer 13

shin kicks provide a stimulus horizontally allowing the bone to grow horizontally

Question 14

BMD decreases with

Answer 14

age and if in space - no stimulus of tension

Question 15

after one day of bed rest

Answer 15

we lose immense BMD

Question 16

tibia BMD loss

Answer 16

38% in 60 days

Question 17

BMD peaks and is created when

Answer 17

from 10 -20 is created peaks at 20

Question 18

osteoporosis

Answer 18

2 standard deviations from normal BMD

Question 19

suboptimal lifestyle factors include and what do they do

Answer 19

include lack of nutrients, vit d,, reduced physical activity

these decrease the peak of of BMD

Question 20

muscular hypertropy

Answer 20

muscular enlargment due to increase in muscle cross sectional area

the net increase in contractile proteins within the myofibril and the increase and myofibrils in the muscle

Question 21

sarcoplasmic hypetrophy

Answer 21

due to increase in volume in the uscle, from fluid swelling and glycogen

which can becoem a stimulus for growh

Question 22

3 ways to stimuluate mTOR

Answer 22

leucine
Resistance Training
Insulin

Question 23

what is the onjly direct stim of mTOR

Answer 23

eatong EAAs

Question 24

insulin

relaxation

Answer 24

insulin causes the relaxation of smooth muscle , which cause release of NO3 which vasodialates - which increases blood flow, which is driectly proportional to MPS

Question 25

sarcoplasmic expansion hypothesis

Answer 25

this jsut says that the sarcoplasmic volume. increases allowing mroe roomn for ribosmomes and the constant swelling triggers fusion with sasatellite cells whihc birngs mre contractile proteins

Question 26

myofribril expansion hypothesis

Answer 26

says that ribosomes increase tranascription during resistance traiing iand create more contractile proteins

Question 27

tapering of myofibril hypertrophy but muscles still look bigger

Answer 27

we see that overtime myofibril hypertrophy tapers off and sarcoplasmic hypertrophy continues swelling - this saccounts for big muscles adn not always big strenght

Question 28

is there an anabolic window

Answer 28

no 24 hours and 3 hours and 1 hour after exercise didnt chanfe the amount of MPS

Question 29

the limit for mTOR

Answer 29

mTOR can only be stimmed for a an hour 60minutes until it taps out, then the refracotry period is about 4 hours which is why we should space our diet to be 3-4horus inbetween meals

Question 30

how long is MPS stimulated after exercises?

Answer 30

48 hours so eat properly in the next 48 hours but to optimize hit same muscle 3 times a week

Question 31

carbs effect on insulin

Answer 31

carbs stim inuslin response- 3 hr post eating shows a non-catabolic effect rather than a anabolic effect

Question 32

carbs and piss with aa

Answer 32

when you eat carbs and aa after workout you excrete less aa acid in piss

Question 33

why can’t you train both endurance and RT and see gains

Answer 33

AMPK inhbiits mTOR but is turned on when enery is low (AMPK monitors our energy status), no anabolism, only catabolism to get us enrgy from carbs fat and some protein

Question 34

AMPK-Akt master switch

Answer 34

during RT - akt stims mTOR to turn on and MPS - inhibiting AMPK

during endurance training, AMPK senses low energy levels (glycogen) and stims TSC2 to inhbit mTOR for

Question 35

interference model

Answer 35

the interference model says

ig we want neural adaptation we need high load and if we want cardiovascular adaptation we need high intesity

once we start doing both we are in the zone of interference

75% of HRmax = HIhg intesity
5RM hihg load

dont train weight room shit on the field adn vice versa

Question 36

hormone release after RT

Answer 36

the relase of hormones after RT are usually acute and trnasient not significantly effecting muscle growth

Question 37

rest intervals inbetween sets

Answer 37

larger rest intervals past 120secons increase the amount of testosterone released and if you wiat 5 minutes you will get more atp then you had before the set even started (Supercompensation)

Question 38

natural hormone fluctioation form RT

Answer 38

doesnt lead to increaesed mnuscle growth

Question 39

frequency and volume of workouts

Answer 39

if we keep the volume constant, the amount of time we workout does not significantly change the amount of muscular hypertrophy

Question 40

training till failure

Answer 40

it does not matter the amount of weight you are lifting, when training till failure we see the saem muscle growth

Question 41

1rm boost if

Answer 41

you train heavy at low reps, physiological factor working at those heavy weights