Adaptations to Resistance Training PDF

Adaptations to Resistance Training Module 2  0 Hypertrop 1 hy  Hypertrop An increase inhy the size of cells (or tissues) in response to various stimuli Aka “Getting Yoked”  Hypertrophy Types Transien Increased musc...

Adaptations to Resistance Training Module 2  0 Hypertrop 1 hy  Hypertrop An increase inhy the size of cells (or tissues) in response to various stimuli Aka “Getting Yoked”  Hypertrophy Types Transien Increased muscle size that develops during and t immediately following a single exercise bout Chronic Increases in muscle size that occurs with long-term resistance training  Mechanism s Transient Fluid accumulation (edema) in the interstitial and intracellular spaces of the muscle that comes from the blood plasma  Mechanism s Transient Fluid accumulation (edema) in the interstitial and intracellular spaces of the muscle that comes from the blood plasma  Mechanism s Chronic Actual structural changes in the muscle that can result from an increase in the size of existing individual muscle fibers  Mechanism s Chronic Actual structural changes in the muscle that can result from an increase in the size of existing individual muscle fibers  Mechanism s Myofibular Actual structural changes in the muscle that can result from an increase in the size of existing individual muscle fibers Myofibular Hypertrophy 2 Types Parallel Series Parallel Parallel Force & Torqu e  Parallel Cause = Heavy RT (>80% 1RM) Series Series Velocity of Contracti on  Series Cause = Power Training 40-60% of 1RM Detect Muscle Gain Laboratory Devices: ~6-8 weeks Field Devices: ~8-12 weeks Detect Fat Loss Laboratory Devices: ~4 weeks Field Devices: ~6-8 weeks Hyperplasi a The splitting of muscle fibers to create additional muscle fibers Hyperplasi a Hyperplasi a Hyperplasi a Hyperplasi a  Net Protein Balance (NPB) NPB is the difference between PS and PB leading to either net protein gain ( ) or net protein loss ( ) Whole Body Net Protein Balance = WBPS – WBPB Muscle Net Protein Balance = MPS-MPB 20-50% of whole body Synthesis Anabolism (PS) Stimulated through a multitude of ways: Protein feeding Resistance Exercise Regulated by a myriad of chronic levels of hormones Primary pathway mTOR Breakdown Catabolism (PB) 3 Main Systems: Ubiquitin-proteasomal Pathway (UPP) Autophagy Calpain Ca2+ Cysteine proteases Regulated by a myriad of acute AND chronic levels of hormones mTOR Mechanical Stretch! Amino Acid Stimulation Resistance Exercise → Phosphatidic Acid → mTORC1 Amino Acid Stimulation (Leucine) → AKT → mTORC1 We needWhy?! both! Its all about leucine Neutral protein balance MPS = MPB  This increase in MPS can >24 hours! Neutral protein balance MPS = MPB Neutral protein balance MPS = MPB Can vary depending on training status Positive protein balance MPS > MPB Negative Balance Aging or CR increases MPB Anabolic Resistance Decreased response to anabolic stimuli as we age or diet  1.8g of Leucine did not stimulate MPS in older adults 1.8g of Leucine did stimulate MPS in young adults Older adults needed 2.6g This can be seen in as little as 3-5 days This is why you don’t build muscle while dieting Calorie Restriction and Protein Synthesis Reductions in PS can be seen when intake is restricted by: Relative intake ○ ≥ 20% Absolute intake ○ To ≤ 30 kcals/kg of FFM Concurrent Training  Concurrent Training Combining resistance training and cardiovascular training in the same program  Interference Effect Decreases in strength and hypertrophy adaptations due to high amounts of cardiovascular training People still got Why? bigger and stronger (but to a lesser extent)  Largest Impacts Cardio on the same day/session as Enduranc RT e training Especially if performed prior to RT >2 Days/wee k > 30 min per day