MU activation and time-course training adaptation

Question 1

What is Henneman’s size principal?

Answer 1

MU recruitment from smallest (type I) to largest (type II), depending on demands.

Question 2

What is considered the most important training variable to optimize phenotypic outcomes?

Answer 2

Training volume

Question 3

What key finding did Aagard et al 2001 find after 14 week leg RT (hypertrophy)

Answer 3

• 16% increase in total muscle fibres
• 18% increase in type II fibres

Question 4

Bodybuilders show greater type? fibre CSA than powerlifters?

Answer 4

Type I - results of higher reps and volume?

Question 5

Describe the time course of phenotypic adaptations to RT

Answer 5

• Strength development is RAPID due to neural adaptations. This preceded increase in muscle mass

Question 6

What key finding did Dankel et al 2016 find in a study which 5 trn individuals performed 1RM+MVC elbow flexion for 1 arm, with the other arm doing the same + 3 sets 70% 1Rm for 21 days

Answer 6

• Arm with extra sets = more hypertrophy
• Increase in strength was very similiar, showing you can get stronger without increase in size (NM development)

Only real way to maximise strength is to lift heavy

Question 7

Why do upper body muscles elicit greater hypertrophy with RT?

Answer 7

Cureton et al 1988:
- habitual loading of lower limbs
- fibre type composition differences

Question 8

MPS response is not sustained when trained, why?

Answer 8

Tang et al 2008:
- more well trained = more frequently you must train/add new stimuli to cause a larger MPS response
- In trn individuals, MPS response post-exercise is the same size, just shorter (anabolic window)
- Therefore, hit muscle groups more frequently to see hypertrophy

Question 9

What is the influence of sex on hypertrophic gains?

Answer 9

Abe et al 2000
- Absoloute gain in muscle mass with RT = generally higher in men
- Relative gain = no difference