Muscle Training Adaptations - Lecture 32

Question 1

How do you improve strength through strength training

Answer 1

• Motor neuron recruitment increases
• More cross bridge connections; hypertrophy (more actin and myosin filaments).

Question 2

What happens to the muscle when there are more cross bridges formed?

Answer 2

Hypertrophy

Question 3

How does Hypertrophy work?

Answer 3

It’s when a cross sectional area of the muscle gets bigger

Question 4

Do the number of muscle cells (fibres) increase with hypertrophy?

Answer 4

No; only the size

Question 5

What is hyperplasia in the muscle?

Answer 5

Increase in the # of muscle cells (fibres)

Question 6

What are the two types of hypertrophy

Answer 6

Myofibrillar Hypertrophy & Sarcoplasmic Hypertrophy

Question 7

Myofibrillar Hypertrophy

Answer 7

Number of myofibrils increase, meaning more actin and myosin filaments.

Question 8

Sarcoplasmic Hypertrophy

Answer 8

The cytoplasmic fluid increases not the myofibrils

Question 9

Why is Myofibrillar Hypertrophy a functional form of movement?

Answer 9

It’s considered functional because there are more crossbridges to allow movement, longer lasting and more force output is allowed.

Question 10

Why is Sarcoplasmic Hypertrophy non-functional?

Answer 10

It does not help with force output.

Question 11

Hypertrophic adaptations to resistance training

Answer 11

• Increase in X-section area
• Increase in # of muscle fibres (myofibrils)
• Increase in sarcoplasm

Question 12

What is the opposite of hypertrophy?

Answer 12

Atrophy

Question 13

Which fibre type does atrophy affect?

Answer 13

Type IIa and b muscle fibres.

Question 14

What contributes to the inducing of hypertrophy?

Answer 14

Mechanical Tension, Metabolic Stress, and Muscle Damage

Question 15

What is the imposed demand that leads to the factors?

Answer 15

Resistance Training (Progressive Overload)

Question 16

What muscle fibres does resistance training work on and why?

Answer 16

Type II because resistance training is very intense and fast not like Type I which is slow twitch muscles.

Question 17

Importance of Protein?

Answer 17

It’s key to functional hypertrophy

Question 18

What type of protein intake is there?

Answer 18

Regular dieting and Supplementation

Question 19

Regular Dieting

Answer 19

Whole foods

Question 20

Supplementation

Answer 20

Whole protein and BCAAs (amino acids)

Question 21

What is the right amount of protein to intake?

Answer 21

1.4-2.0g/kg of body mass

Question 22

What happens to hypertrophy when protein intake is too little or too less?

Answer 22

Hypertrophy does not increase.

Question 23

What are the timings for protein intake to maximize muscle protein synthesis?

Answer 23

Daily Intake, Pre-Exercise, Post Exercise

Question 24

Daily Intake amount?

Answer 24

20-40g dose every 3-4 hours

Question 25

What does daily intake of protein help with?

Answer 25

Maximizes hypertrophy

Question 26

Pre-Exercise protein?

Answer 26

Protein alone or with carbs improves strength and body composition

Question 27

Post Exercise timing

Answer 27

Immediately to 2 hours after to increase MPS

Question 28

Intensity for Novice and Advanced?

Answer 28

65-85%

Question 29

Sets and reps for Intermediate and Advanced?

Answer 29

3 sets and 6-12 reps.

Question 30

How long is the rest for Beginner, Novice and Advanced?

Answer 30

30sec-1.5min

Question 31

Intensity for Beginner?

Answer 31

65-80%

Question 32

Sets and reps for Beginner?

Answer 32

1-3 sets and 8-12 reps

Question 33

Why is changing intensity and reps important to hypertrophy?

Answer 33

It lets you improve on either sarcoplasmic or myofibrillar hypertrophy depending on either increasing intensity or increasing reps.

Question 34

Best intensity, reps and rest for myofribrillar increase?

Answer 34

85%, 6 reps and 1.5min rest

Question 35

Best intensity, reps and rest for sarcoplasmic hypertrophy?

Answer 35

65%, 12 reps and 30 sec rest.

Question 36

Phases of exercise?

Answer 36

Essential to optimizing training by letting you know not to overreach or overtrain and time your next exercise (Supercompensation)

Question 37

Overreaching?

Answer 37

A form of overtraining but recoverable. It's not ideal in many cases.

Question 38

Overtraining?

Answer 38

A syndrome that allows for a very long recovery that takes months to come back to baseline.

Question 39

What are flaws in the training program designs that contribute to overtraining?

Answer 39

Exercise selection, rapid sudden increases in load, training multiple times in a day, Excessive training,

Question 40

What are the effects of overtraining?

Answer 40

Loss of performance, excessive soreness, lack of appetite, fatigue, mood problems, illness increases, etc.