Training adaptations

Question 1

What are the training principles of exercise training? (4)

Answer 1

Overload
Specificity
Reversibility
Individual responses

Question 2

Factors of overloading

Answer 2

Intensity
Duration
Frequency
Type of exercise

Question 3

Name the two types of observational studies

Answer 3

Cross-sectional
Longitudinal

Question 4

What is relative intensity and absolute intensity?

Answer 4

Relative - fixing VO2max to define workload
Absolute - fixing workload to define VO2max

Question 5

Is relative intensity or absolute intensity preferred? Why?

Answer 5

Absolute intensity - ability to see change in outputs

Question 6

Maim aim of endurance training

Answer 6

Improve VO2max
Increase fat-CHO ratio

Question 7

What metabolic factors change with endurance training? (6)

Answer 7

Increased mitochondrial content
Increased fatty acid uptake
Decreased glycogen breakdown
Decreased glucose uptake
Increased GLUT4 expression
Increased delay to lactate threshold

Question 8

What is the key determinant of VO2max?

Answer 8

Oxygen delivery:
Increased EPO = increased Hb
Increased stroke volume = increased maximal cardiac output

Question 9

Mechanisms increasing glycogen content after endurance training (4)

Answer 9

Increased insulin sensitivity
Increased GLUT4 expression
Increased hexokinase
Increased glycogen synthase

Question 10

Changes in IMTG after endurance training

Answer 10

Increased IMTG located near mitochondria

Question 11

Respiratory exchange ratio of CHO and fat

Answer 11

RER 0.9 = CHO
RER 0.7 = fat

Question 12

What happens to respiratory exchange ratio after endurance training?

Answer 12

RER decreases due to greater dependence on fat

Question 12

What are the effects of endurance training on mitochondria?

Answer 12

Increased content and size
Increased activity of oxidative enzymes

Question 12

Effects of endurance training on plasma lipid profile

Answer 12

Plasma TG decrease 5-9%
Cholesterol decrease 2%
LDL decrease 3%
HDL increase 2-3%

Question 13

What are the key markers associated with endurance performance?

Answer 13

Increased VO2max
Increased mitochondrial content and size
Increased aerobic capacity

Question 13

What is load?

Answer 13

Amount of weight you can move

Question 14

What is strength?

Answer 14

The ability of muscle to execute a force at a set speed

Question 15

What is power?

Answer 15

How fast a weight can be moved

Question 16

Principles of resistance training (5)

Answer 16

5+ sets per week
Muscle group should be trained twice a week
60% of 1RM sees greatest muscle growth
Time taken to complete rep does not affect hypertrophy
Eccentric contraction causes more hypertrophy

Question 17

What are the two major adaptations of resistance training?

Answer 17

Muscle hypertrophy
Increased muscle strength

Question 18

What changes leads to hypertrophy?

Answer 18

Increased
Increased cytosolic volume
Increased sarcoplasmic reticulum

Question 19

What does resistance training not change?

Answer 19

The proportional usages of the energy stores
Oxidative enzymes
Mitochondrial content
VO2max

Question 20

What are the effects of resistance training on plasma lipid profile?

Answer 20

Plasma TG decrease 5-9%
Cholesterol decrease 3%
LDL decrease 5%
No change in HDL

Question 21

What technology can be used to measure changes in resistance training?

Answer 21

MRI of specified muscle

Question 22

What can be added to a muscle biopsy to separate different types of muscle fibres?

Answer 22

Lamin antibody

Question 23

What are the initial contributions to changes muscle strength?

Answer 23

Neural changes, hypertrophy begins to increase after 10 weeks

Question 24

What neural changes take place? (3)

Answer 24

Increased motor unit recruitment Increased NMJ content Neuromuscular reflex potentiation - increased elasticity = increased force

Question 25

What determines muscle mass?

Answer 25

Protein turnover rate Protein synthesis and breakdown relationship

Question 26

Signalling mechanisms that promote protein synthesis pathway?

Answer 26

Insulin binds to receptor Activating PI3K, PKK, mTOR and either S6K or 4E-BPI

Question 27

What organelle increases in protein degradation?

Answer 27

Proteosome

Question 28

What is used to measure neural changes of muscles?

Answer 28

EMG

Question 29

Name the different muscle fibres, aerobic to anaerobic

Answer 29

Ia Ic IIc IIac IIa IIax IIx

Question 30

What is the difference between hypertrophy and hyperplasia?

Answer 30

Hypertrophy is the increase in CSA Hyperplasia is the increase in number of muscle cells

Question 31

What is HIIT exercise?

Answer 31

Repeated short periods of high intensity exercise alternated with low intensity exercise or inactivity

Question 32

What other training is HIIT most similar too? And what is the main difference?

Answer 32

Endurance training Time efficient, but train with a more potent stimulus

Question 33

What product decreases following HIIT training? Why?

Answer 33

Decreased lactate production Due to increased PDH activity and increased utilisation of fat

Question 34

What are the 4 key markers of mitochondrial content? Do they increase, decrease, or stay the same?

Answer 34

Citrate synthase - first enzyme in TCA Oxidative activity Mitochondria protein 2 and 4 All increase

Question 35

What are the fuel transporters used in HIIT training? Do they increase, decrease, or stay the same?

Answer 35

GLUT4 CD-36 PGC-1a (transcription factor) All increase

Question 36

What are the effects of endurance detraining?

Answer 36

Increased CHO-fat ratio Decreased mitochondrial content Decreased lipolysis Increased adipose tissue storage of fat Decreased VO2max Decreased glycogen storage

Question 37

What are the effects of resistance detraining?

Answer 37

Decreased CSA and hypertrophy Decreased maximal strength