Training Adaptation

Question	Answer
What happens to Mitochondrial MPS after Endurance training in Un-trained athletes?	Mitochondrial MPS increased significantly after endurance training.
What causes an increase in Mitochondria following High Intensity Training?	Increase Ca and AMPK stimulates PGC-1alpha which expresses Mitochondrial Genes thus increasing Mitochondria.
What happens with mRNA levels when following a training regime?	mRNA spikes with individual bouts of exercise, which over time causes an accumulation of protein thus in time we adapt.
How can we maintain rate of Mitochondrial mRNA (thus biogenesis) as we progress a training regime?	The program needs to be progressive in difficulty and as we progress Resistance Training stops having an effect on Mitochondrial MPS.
Why does a Resistance training regime have to be progressive?	To maintain rate of increase in Myofibrillar MPS.
What does PGC-1alpha do?	It increases with increases in AMPK and Ca (both increase with exercise) to stimulate Mitochondrial Biogenesis.
What role does mTOR play in MPS?	mTOR is central in causing MPS and thus muscular hypertrophy. It is initiated by Insulin, Amino Acids and Growth Factors and regulates factors involved in Protein synthesis Initiation.
Describe the time course of Increasing Muscle Mass:	Initial increases in strength are caused by neural improvements and significant changes in muscle CSA take approximately 3 weeks.
Does the sensitivity of the muscle to nutrition (meals) change as we progess in a training regime?	No. Sensitivity is not improved or worsened as we progress with an exercise plan thus Net protein balance is not increased as we progress through. The muscle protein accretion is only results from the summation of each individual workout- thus we are only as good as our previous workout.
What is Sarcopenia?	Muscle loss with aging.
What effect does aging have on muscle mass and why?	Sarcopenia occurs. This is due to developing Anabolic Resistance to food and exercise- thus Fractional Synthesis Rate (rate of protein synthesis) is reduced. Additionally with age when working at the same intensity FSR rates are lower in older participants. Additionally ageing delays protein translation initiation.
How does Muscular Hypertrophy Occur?	Muscular Hypertrophy occurs as a result of overloading the muscle (high tension exercise) as it stimulates mTOR which works to increase Muscle Protein Synthesis. We see neurological increases in strength in only 2 weeks, structural adaptation doesn't occur until 6 weeks of training.
What are the effects of Resistance Training on Muscular Adaptation?	Resistance Training causes a chronic increase in Net Protein Balance which leads to muscular hypertrophy.
How does Muscle Protein Breakdown change with Diet and Training?	It doesn't. Training does not cause cumulative change in MPB, it is a transient change from the last workout.
How does age effect Muscle Protein Synthesis with exercise?	Younger people see a significantly greater increase in MPS than in older people.
What effect does age have on Body Muscle Mass?	Ageing causes Sarcopenia which is the involuntary decrease in muscle mass, strength and function. It is approximated that we lose 6% muscle mass per decade. Additionally the effect can be reversed through Resistance Training.
Why are both Protein Synthesis and Protein Breakdown required for muscular training adaptation?	Because PS causes muscular growth whereas PB causes the repair and re-modelling of muscle fibers and enzymatic activity.
How is a training adaptation induced?	Through the cumulative and transient increase in gene expression during exercise recovery
How does Endurance Training effect both Elite and Non-Elite athletes?	Following Endurance Training Muscular Protein Synthesis increases in un-trained individuals, but in trained there was no difference.
What process from adaptation helps increase Mitochondrial density?	An increase in both Ca and AMPK activates PGC1alpha which initiates Mitochondrial Gene Expression which thus increases Mitochondrial Density (Increased Number of Mitochondria)
Does Protein mRNA increase with training?	Yes and no. Amount of mRNA does not increase when you increase exercise bouts, however the increase in protein is caused by spiked increases in mRNA (through training) which eventually causes the adaptation.
What effect does 90% VO2 Max High Intensity Interval Training (3 days per week for 7 weeks) have on the body?	Increased VO2 Max by 12% and Mitochondrial Biogenesis occured 24 hours after the 3rd session.
Does the training regime need to change in order to maintain rates of adaptation?	Yes- exercise has to be progressive to continue to cause mRNA increase and thus Mitochondrial Biogenesis and Muscle Protein Synthesis.

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	Created by Mark Arsenal about 11 years ago