RT and T2D
how did RT help with T2D when it comes to glucose
there was an increase in glucose uptake by the skeletal tissue which decreased blood glucose levels and helped with insulin resistance
what hormonal factors lead to sarcopenia
-decreased testosterone, androgens, and estrogens
-increased myostatin
free weight advantages
-incorporates multi- and single-joint
-wide variety
-mimics athletic or ergogenic tasks
-specificity to muscle activation
-greater metabolic contribution
-proprioception contribution
-small load increments
what is periodization
the systematic manipulation of the acute program variables over time with planned rest periods used to provide recovery
what is the typical increase in LBM in up to 6 months of RT (range)
0.3-2.0 kg
what happened to triglycerides in the study and why
lower after RT because the body doesn't need as much fat mobilization since glucose uptake is increased for energy use
what lifestyle factors lead to the hormonal factors that lead to sarcopenia
-decreased PA
-vitamin D deficiency
-anorexia of aging
machine advantages
-safety
-ease of use for novice
-guided through ROM thus less learning
-limited coordination or experience required
-isolation of muscle groups
what is a microcycle
periods where workouts are similar within, changes in stimuli are made between microcycles
when is the only time RT results in weight reduction
when there is a modification to diet!
what were some other benefits of RT in the study
muscle glycogen stores increased, SBP decreased, leisure and household PA scores went up because they had more energy to do these activities
what immunologic factors lead to sarcopenia, decreased fiber size, number and number of motor units
IL-1B, IL-G, TNF-a
free weight disadvantages
-greater technique/learning component
-safety concerns (spotter and instructor needed)
-coordination required for successful use
-specificity to muscle activation
what is linear periodization
progressive increase in intensity, with only small changes in each microcycle with a decrease in volume
(lower combo of sets x reps x weights)
participants in which type of intervention had smaller reductions in REE
aerobic had smaller reductions than strength
how did body comp change due to RT
-decrease in trunk fat mass
-no weight or waist circumference change, but there was an improvement in body comp
-lean mass increased
what is TNF-a
an inflammatory marker that when you have heightened inflammation can have an influence on a lot of bodily systems
machine disadvantages
-doesn't accomodate for all sizes
-limited movement pattern
-limited selection
-lack ability to increase weight in small increments
-non-portable
what is nonlinear periodization
variation in intensity and volume, could even be daily fluctuations and power training could be included
show the flow of resistance training to decreased body fat
RT -> increased muscle mass -> increased RMR -> increased total EE -> decreased body fat
RT -> increased fat oxidation -> decreased body fat
what does RT do to GLUT4
stimulates GLUT4 transporters to go to the surface and increases the translocation of GLUT4 which results in increased uptake of glucose
what do high levels of TNF-a do
directly causes a worsening of insulin resistance, direct inhibitory effect on beta cells, if it interferes with insulin activity, will lead to more sedentary lifestyle due to less energy to be active
this all leads to accumulation of more body fat and thus a cycle of "negativeness"
what is the overall summary of the machine vs free weight debate
for majority of clients, you could make a case for free weights or machines, it's not a clear cut answer
which type of periodization includes very heavy, heavy, moderate, and light days in the program
nonlinear
what were the four interventions from the study on RT and weight (all had a kcal restriction)
diet alone, aerobic alone, resistance alone, combo