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Questions and Answers
What is the effect of aging on anabolic resistance in relation to protein synthesis?
What is the effect of aging on anabolic resistance in relation to protein synthesis?
How does calorie restriction affect protein synthesis?
How does calorie restriction affect protein synthesis?
What condition is characterized by muscle protein synthesis being greater than muscle protein breakdown?
What condition is characterized by muscle protein synthesis being greater than muscle protein breakdown?
What is a potential impact of concurrent training on resistance training adaptations?
What is a potential impact of concurrent training on resistance training adaptations?
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Which of the following statements about leucine is accurate?
Which of the following statements about leucine is accurate?
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What is hypertrophy primarily characterized by?
What is hypertrophy primarily characterized by?
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What is the main cause of transient hypertrophy?
What is the main cause of transient hypertrophy?
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Which type of hypertrophy results from long-term resistance training?
Which type of hypertrophy results from long-term resistance training?
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What training intensity is primarily associated with parallel hypertrophy?
What training intensity is primarily associated with parallel hypertrophy?
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Which mechanism is primarily responsible for muscle protein synthesis?
Which mechanism is primarily responsible for muscle protein synthesis?
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Which best describes hyperplasia in muscle adaptation?
Which best describes hyperplasia in muscle adaptation?
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What is the range of time required to detect muscle gain using field devices?
What is the range of time required to detect muscle gain using field devices?
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Which of the following is NOT a main system of muscle breakdown?
Which of the following is NOT a main system of muscle breakdown?
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Study Notes
Adaptations to Resistance Training
- Resistance training leads to hypertrophy, an increase in cell or tissue size.
- Hypertrophy happens in response to various stimuli, including exercise.
- This is also known as "getting yoked."
Hypertrophy Types
- Transient: A rapid increase in muscle size during and immediately after a single workout.
- Chronic: A long-term increase in muscle size resulting from consistent resistance training.
Transient Hypertrophy Mechanisms
- Fluid accumulation (edema) in the interstitial and intracellular spaces of the muscle.
- This fluid comes from blood plasma.
Chronic Hypertrophy Mechanisms
- Actual structural changes in the muscle.
- These changes result from an increase in the size of existing muscle fibers.
Myofibular Hypertrophy Types
- Parallel: Caused by heavy resistance training, >80% of 1 rep max (1RM). This type increases force & torque.
- Series: Caused by power training, 40-60% of 1RM. This type increases the velocity of contraction.
Muscle Gain Detection Time
- Laboratory Devices: Approximately 6-8 weeks.
- Field Devices: Approximately 8-12 weeks.
Hyperplasia
- Hyperplasia is the splitting of muscle fibers to create additional muscle fibers.
- Exercise plays a role in increasing the number of skeletal muscle fibers.
Net Protein Balance (NPB)
- NPB is the difference between Protein Synthesis (PS) and Protein Breakdown (PB).
- PS and PB can lead to net protein gain or loss.
Protein Synthesis (PS)
- PS (anabolism) can be stimulated by protein feeding, resistance exercise, and a myriad of hormones regulated by the mTOR pathway.
Protein Breakdown (PB)
- PB (catabolism) includes the ubiquitin-proteasomal pathway (UPP), autophagy, and calpain Ca²+ cysteine proteases.
- PB is regulated by a myriad of acute and chronic hormones.
Amino Acid Stimulation
- Crucial amino acids (e.g., leucine) initiate mTORC1 pathway.
- Resistance exercise triggers the production of phosphatidic acid, a key molecule in this pathway.
Resistance Training - Protein Synthesis
- Resistance exercise leads to an increase in muscle protein synthesis (MPS). In the elderly it can also require a higher proportion of Leucine.
- Leucine levels are crucial for protein synthesis in older adults. The response might need 2.6g of leucine for proper response.
Resistance Training - Protein Breakdown
- Resistance training can elicit both protein synthesis (increasing) and breakdown (decreasing), leading to a positive nitrogen balance.
Cardiovascular Exercise Impacts
- Concurrent training with high amounts of cardiovascular training frequently prior to resistance training can decrease strength and hypertrophy adaptations.
- Especially if cardiovascular training is performed daily/prior to resistance training. Greater impact if training duration is greater than 30 minutes.
Neural and Hormonal Mechanisms
- Mechanoreceptors play a role in resistance training adaptations.
Conclusions
- The effects of training depend on the type, intensity, frequency and duration of the training.
- Dietary factors, hormones and age also affect the process.
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Description
Explore the concepts of hypertrophy and its different types in resistance training. Understand the mechanisms behind transient and chronic hypertrophy and how they contribute to muscle growth. Dive into the distinctions between myofibular hypertrophy types and their implications for muscle training.
