Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

Metabolic perspectives and nutrition > week 8 > Flashcards

week 8 Flashcards

(44 cards)

Start Studying
1
Q

What suggestions have been made by guidelines to induce strength

A

Novice: 60-70% RM for 8-12, 1-3 sets
Advanced: 80-100%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What suggestions have been made by guidelines to induce hypertrophy

A

Novice: 70-85% for 8-12, 1-3 sets
Advanced: 70-100%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Why may low-load lifting not increase T2 fibres

A

Henneman et al, 1965
- larger motor units only recruited in low load if lifting to volitional fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

MPS response to acute v heavy load RT

A

Burd et al 2010
- single leg exercise at:
90% for 4 sets to fatigue
30% for 4 sets work matched to 90% 1RM
30% for 4 sets to fatigue
Results: 30% to fatigue also stimulated MPS, as wells as 90%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

If load at any intensity can result in fatigue, is volume the important determining factor>

A

Burd et al, 2010
- single leg extensions at 70% RM for 1 v 3 sets
- MPS significantly increased for 24hrs, v 1 set for 4

Therefore, volume is important in MPS

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

How many sets a week?

A

Heaselgrave et al, 2018
- 49 men completed 9, 18, 27 sets of bicep curls a week
- No significant difference

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What do guidelines suggest on inter-set rest time

A

Suggests shorter the rest and higher the intensity exercise to drive anabolic response

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Short rest blunts MPS response

A

McKendry et al 2016
- 1 v 5 mins set rest
- Significant increase in MPS 4 hours post-exercise

This is an acute study

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Longer rest intervals over a RT training programme, is there any difference?

A

Schoenfield et al, 2016
- 8 weeks: 1-3 sets, 8-12 reps x3/w
- 1 v 3 min rest
- Greater increase in muscle thickness with greater rest

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Impact of time under tension

A

Burd et al 2012
- 30% 1RM either 6s up-down or 1s up-down
- MPS greater in 6s 24-30hr post-exercise, not immediately
- This may be a result of completing greater volume of work due to low load

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Chronic study investigating time under tension

A

SportEx UG
- 6 week bicep session
- 3 x 10 bicep curl, pulldown and row
- 6s up down at 30%, or 3s up down @ 50%
- NS in muscle thickness, similar gain in hypertrophy and strength

Time under tension does not play role in adaptive muscle remodelling

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the RDA and EAR requirements for a sedentary person

A

0.8 g/kg/d
0.6 g/kg/d is enough to avoid deficiency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Why is protein required, name 4 roles

A
  1. Repair, replace and remodel damaged proteins
  2. Metabolic pathways using AA
  3. Lean tissue maintenance
  4. Supporting the immune system
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Effect of protein and exercise on MPS

A

Phillips et al 2004
- MPS is enhanced and promoted up to two days post exercise
- Muscle accretion promoted = MPS increased, with modest suppression in breakdown

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What does research say about required protein intake on muscle growth?

A

Morton et al 2018
- 1.6g/kg/d is the upper limit to enhance muscle growth

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What does research say about protein intake on strength

A

Cemark et al 2012
- 1.6g/kg/d with RT increase strength by ~9% and ~27% fat free mass gain

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Direct evidence of protein requirements for athletes being higher than RDA

A

Bandegan et al 2017
- Used Indicative AA Oxidation technique
- measure expired CO2
- 8 bodybuilders consumed different % protein across long period
- data showed that 1.5-2.0g/kg/d were maximal values for MPS before plateauing

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Protein ingestion on MPS and signalling level, i.e. mTOR

Study These Flashcards
A

Dreyer et al 2008
- CHO + EAA greater increase in MPS, compared to CHO alone
- This is also correlated to the response in S6K1 and mTOR

19
Q

Egg protein - how much

Study These Flashcards
A

Moore et al 2009
- MPS maxed at 20g
- No added benefit of 40g

20
Q

How much post-exercise protein?

Study These Flashcards
A

Witard et al 2014
- 20g whey maxed MPS post exercise
- Why not 40g
BC phenylalanine oxidation significantly increased in 40g, not 20g. Therefore protein is utilised in other metabolic processes

21
Q

What is the recommended protein dose relative to body weight

Study These Flashcards
A

Moore et al 2014
- 0.24 g/kg/meal
- MPS response short lived, therefore need protein rich diet throughout day

22
Q

What AA cannot be produced endogenously

Study These Flashcards
A

EAA - there are nine EAA

23
Q

What nutrition promotes positive net protein balance?

Study These Flashcards
A

Tipton et al 1999
- Mixed AA and EAA
- greater in EAA

24
Q

What are the acute effects of milk and 23g soy plant blend consumption

Study These Flashcards
A

Wilkinson et al 2017
- No change in MPS response during exercise
- Sig increase in MPS in milk, not soy 3 hours post-exercise
- May be due to less protein than consumed in Pinkus paper and absence of EAA

25
Why may Pinackers et al, 2022 contradict Wilkinson et al 2017 findings?
- Displayed sig increase in MPS, despite lower blood leucine - This maybe due to 30g being enough to stimulate MPS - Other micronutrient components in plant blend, therefore, may take longer to digest
26
What are the LT results of milk/soy consumption
Hartman et al 2007 - 10-12 week RT plus milk/soy - Results: significant increase in lean body mass following milk consumption
27
What components are in milk that make it more effective?
- 80% casein - slow absorption - 20% whey - fast absorption (leucine rich
28
Why are EAA's, including leucine important?
- 43% of 100g protein EAA - Leucine most potent in whey, lower in plant blend
29
Provide evidence of leucine following ingestion of whey, casein or soy
Tang et al 2009 - Single leg press, 4 sets 8-12 - Consumed 22g of whey, casein or soy - Results: significant increase in blood leucine and greatest increase in MPS following whey - Due to
30
What happens if leucine is removed from diet? From a molecular level
Moberg et al 2014 - 8 females leg press 4 sets of 10 80%RM - Consumed diet of EEA with (17%) or without leucine - Results: without leucine = reduced activation of mTOR and P70k
31
Should you eat protein before you sleep? Acute effect
Res et al 2014 - 18 M performed RE in the evening and consumed 40g casein30 mibs before bed - Controlled lab environment - Overnight MPS significantly increased with Casein - Promoted positive net protein balance
32
Should you eat protein before you sleep? LT effect
Sneijders et al 2015 - 12 week RT study in 44 men - whole body progressive RT 3 x 70-80% RM - Casein or placebo - Increase in both groups in terms of fibre size, greatest in casein Therefore, there is a role for overnight protein consumption
33
What did guidelines propose about endogenous hormones
RT should be completed to induce greater influx of endogenous hormones, including testosterone to induce greater levels of hypertrophy
34
What has outdated research suggested about the manipulation of training variables on testosterone?
High loads, volume, low rest and work high muscle mass groups would produce greater testosterone
35
The hormone hyothesis
Ahtianen et al 2003 - Original evidence supporting theory - Only 7 participants - Measured quad CSA and testosterone levels
36
Evidence supporting endogenous hormone production of testosterone
Bhasin et al 1996 - Testosterone injection or placebo and RE - FFM significant increase following exercise and injection - Greatest increase in strength - However this investigates exo testosterone, not endo
37
Evidence suggesting growth factor is not important in hypertrophy
Philip et al 2010 - Animal study, KO of growth factor binding site v control, to block mTORC1 - 35 day RT, no difference in muscle mass - Molecular level shows S6K1 showed similar phosphorylation Therefore, dismissing role of testosterone in hypertrophy
38
Evidence displaying difference in endo and exo testosterone response
Schroeder and West 2013 - Endo diurnal response, with acute increase following RE - Exo significant increase and remains heightened for 7 days Therefore, they will not produce the same response
39
Effect of diurnal response on muscle mass
No effect on normal Also, extreme low levels or high levels
40
What do ACSM guidelines recommend to increase endo testosterone naturally?
Complete upper body exercise before lower due to increased GH response, therefore MPS and hypertrophy
41
Investigation of low/high level testosterone on MPS
West et al 2010 - Bicep trained only = low t - Leg training before biceps = high t - Validated methods, increased GH and testosterone - No difference in MPS LT - response, no difference in strength, mass, therefore hypertrophy
42
Provide further evidence from West to dismiss the hormone hypothesis
West et al 2009 - M have 45 fold testosterone response following RE compared to F - No difference in MPS response Therefore testosterone is not driving MPS
43
What can testosterone influx be attributed to if there is no role in MPS
West et al 2015 - Mixed in vivo and vitro study - 8 M complete RE - Evidence of increase GF - Applied to lab developed tendon in petri dish - Increase in collagen and tensile load (before it snapped) Therefore there is a role for testosterone in adaptive structural remodelling
44
Role of female endogenous on MPS
Colenso-Semple et al 2024 - 12 F completed 2 x 6 day RE - luteal and follicular phase - no difference in MPS response

Metabolic perspectives and nutrition (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions