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29 Cards in this Set
- Front
- Back
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What are the muscle adaptations from resistance training
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1. (most prominent) increase in amount of muscle's contractile proteins (actin and myosin)
2. myosin heavy chain proteins (MHC) change molecular structure (Type IIx to IIa HC proteins) 3. stuctural integrity changes to develop muscle size |
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anabolic hormones
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promote tissue building
-insulin & insulin like growth factors, testosterone and GH |
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catabolic hormones
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attempt to degrade cell protein to support glucose synthesis
-cortisol/progesterone |
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step 1 of muscle growth
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increase in protein synthesis and decrease in protein degredation
this differs btw MF types (T1 depend more on a reduction in protein degredation & T2 depend on a dramatic increase in protein synthesis to maintain size/hypertrophy) |
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Acute hormonal secretions provide what information to the body following RT?
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amount of physiological stress
metabolic demands of exercise type of physiological stress |
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What hormones enhance muscle tissue growth
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IGF-1 and Growth hormone
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stimulates insulin like growth factor I, protein synthesis, growth and metabolism
comes from anterior pituitary gland |
growth hormone
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functions of growth hormone
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increase lipolysis
increase amino acid transport decrease glucose utilization |
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what hormone has the greatest influence on neural changes
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testosterone
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women have a higher level of what hormone than men
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growth hormone
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What rest, volume, and intensity (sets x reps) are required f
or an increase in GH levels |
High intensity=10RM or heavy resistance
high total work=3 sets short rest=1minute or less |
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what training goal of RT involves training loads (%1RM) is most associated with increases in serum testosterone concentrations
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muscular strength
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what design variables contribute to significant exercise-induced increases in serum testosterone concentration
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heavy loads
high volume large muscle group exercises |
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what are the two main categories of hormones
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steroid
polypeptide (peptide) |
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they are fat soluble
they passively diffuse across the sarcolemma of a MF, migrating through cell membrane into sarcoplasm and bind with regulatory element on DNA the Hormone receptor complex activates |
steroid hormone interactions
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polypepetide hormones
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made of AA's (ex GH and Insulin)t cells heir message into
not fat soluble-cant cross cell membrane use secondary messengers (STAT) to get |
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what are the anabolic actions post resistance training
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increase in synthesis of actin/myosin
decrease in protein degradation |
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primary anabolic hormones
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testosterone (the primary androgen hormone that interacts with skeletal muscle tissue
GH IGFs insulin thryroid (growth and remodeling) |
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Large muscle group exercise results in
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acute increase in serum total testosterone concentration in men
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What are the adrenal hormones important to training and conditioning
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cortisol
catecholemines enkephalin (polypeptide) |
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-a catabolic hormone in skeletal muscle
-a primary signal hormone for carb metabolism/glycogen stores -converts AA's to carbs, increases level of proteolytic enzmes (break down protein), inhibits protein synthesis -greater effect on Type II MFs bc they have more protein |
cortisol
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what two hormones counter cortisols catabolic effects in muscle
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insulin and testosterone
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what type of RT protocols help increase serum cortisol values
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high volume, large muscle groups, light rest periods
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-are secreted by the adrenal medulla
-important for acute expressions of strength and power -act as central motor stimulators and enhance enzyme systems and peripheral vascular dilators -they act to stimulate other hormones |
catecholamines
(epinephrine, noriepinephrine, dopamine) |
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what are the physiological functions of noriepinephrine and epinephrine in muscle
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increase force production
increase metabolism enzyme activity increase muscle concentration rate increase BP increase energy availability increase blood flow augment secretion rates of other hormones (testosterone) |
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What are the training adaptations of catecholamines
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Heavy RT:
increase ability to secrete greater amounts of epi during max exercise |
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How to manipulate the endocrine system with RT:
Increase Testosterone |
large muscle groups
heavy RT (85-95% 1RM) med-high volume (multiple sets/reps) short rest intervals (30-60 sec) |
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How to manipulate the endocrine system with RT:
increase GH |
use work outs with higher lactate concentration (high intensity)
10RM or heavy resistance, 3 sets less than 1 minute rest carbs and protein before/after work outs |
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How to manipulate the endocrine system with RT:
optimize responses of adrenal hormones |
increase volume, large muscle groups,
vary protocol: rest intervals, volume don't overtrain |
