Resistance adaptations 1
Define muscular strength and muscular endurance
Muscular strength is the max force a muscle or muscle group can generate (Measured in RM 1 repetition maximum)
Muscular endurance is the ability to make repeated contractions against a submaximal load
What does resistance training stimulate?
Muscle capillarization
What do all training adaptation result from?
Increases in protein synthesis
What can happen with too much endurance training
it can affect your training and muscle adaptations
What is the most rapid way to decrease body temperature
Cold water immersion
How manys reps AKA repetition maximum (RM) is considered high resistance and low resistance training?
High resistance = gains in strength and is 2-10 RM
Low resistance = gains in endurance and is 20+ RM
What system does resistance training train?
Anaerobic system
What is the most important amino acid
Leucine
What are the primary signals of muscle adaptations?
or
What are the 4 muscle adaptations
Mechanical stretch
Calcium
Free radicals
Phosphate/muscle energy levels
How does fitness affect heat injuries
Higher fitness means decreased risk of heat injury
Can tolerate work in heat, acclimatize faster, and increase sweat
Describe strength training results with respect to progess overtime?
When you first start training you see rapid gains, then as time goes on progress begins to plateau or rise much slower, at this stage people may resort to steroids to continue to see progress
Does more muscle mean you burn more calories?
Yes you burn more calories at rest, someone the same weight as you but with more muscle will have a higher metabolic rate.
Why is exercise important daily?
Synthesis of proteins peaks in 4-8 hours but returns to baseline after 24 hours. Thus, exercise daily is important for protein synthesis
Give 3 examples of secondary messengers
AMPK
PGC-1a
Calcineurin
IGF-1/AKT/mTOR
NFkB
What is the best clothing to wear in heat?
Expose as much skin as possible
Natural fibres like cotton or synthetic like
What are some neural changes that occur due to strength training?
Increased muscle activity (ability to recruit MU)
Reduced neural inhibition
What are some mechanisms for impaired strength training development
Neural factors
Low muscle glycogen content
Overtraining
Depressed protien synthesis
Describe the signalling cascade?
After the primary signal from the onset of exercise the cascade begins, what we do during this exercise impacts protein synthesis days later.
Blueprint forms in the hours to days after exercise, timeframe is longer for untrained people
Main idea: the cascade eventually generates a response
What does endurance training do for a trained person?
Endurance training will only drive protein synthesis in trained individuals, if you want to increase muscle you need to do resistance training
Name 2 insulating factors
Subcutaneous fat
Clothing
What occurs during a typical resistance training set?
Pool of motor units is active and fires at a constant rate to generate enough force to perform the desired contraction
Overtime, fatigue occurs and motor unit recruitment must increase to overcome the loss in force
CANNOT OVERCOME SIZE PRINCIPLE (motor units are recruited to the smallest first) We get to big units faster by sending greater motor stimulus
What increases when muscle hypertrophy occurs
Increases in muscle cross sectional area
Increase nuclei within muscle fiber
Increase contractile material per nucleus
All you know about MTOR
MTOR increase when you eat protein and lift weights, and mechanical stretch
The end result of MTOR is an increase in muscle protein synthesis
What proteins are involved in resistance training and what proteins are involved in endurance training
Resistance: Myofibrillar proteins
Endurance: Mitochondrial proteins
How do you treat people with hypothermia
Get person out of cold
Remove all wet clothing
Provide arm drink and dry clothes
Put person in sleeping bag
Find source of heat
Prep emergency treatment and/or evacuation