KIN 3306 1nd Edition Lecture 7 Outline of Last Lecture I Overview II General Facts III Basic Terms IV General Training Principles V Periodization VI Periodization VII Periodization Graph VIII Periodization Outline IX Resistance Training Program Design X Resistance Training Program Design cont XI ACSM Recommendations XII Strength Training Exercises XIII Phases of Strength Gains XIV Strength Gains Time Course XV Fiber Hypertrophy XVI Fiber Hyperplasia XVII Fiber Hypertrophy XVIII Muscle Protein Synthesis These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute XIX Resistance Exercise Modes XX Resistance Training and Fiber Type Outline of Current Lecture I Acute Muscle Soreness II Delayed Onset Muscle Soreness III Damaged Muscle IV Stages of DOMS V DOMS Time Course VI Biphasic Inflammation Response VII Treatment of DOMS VIII Muscle Atrophy IX Sarcopenia X Muscle Loss and Age XI Overview XII Facts about VO2 Max XIII Fick Equation Components XIV Factors Contributing to Change in VO2max XV Fiber Type XVI Capillary Supply XVII Training and Capillary Density XVIII Myoglobin Content XIX Mitochondrial Function XX Training and Macronutrient Utilization XXI Muscle Fiber Fuel Sources XXII Training and the Crossover Effect XXIII Cause of the Shift in Crossover XXIV Components of an Aerobic Training Program XXV Volume Intensity of Training XXVI Interval Training XXVII Continuous Training XXVIII Lactate Threshold Current Lecture I Acute Muscle Soreness a Pain felt immediately after exercise b Causes i Accumulation of acid ii Tissue edema transient hypertrophy c Typically disappears within a few minutes i After blood stream has cleared the acid and edema d Note AMS is immediate pain right after a heavy set of a workout where the muscles can ache Edema is the swelling that is happening due to the damage you are doing to the muscle II Delayed Onset Muscle Soreness a Also known as DOMS b Primary cause i Eccentric muscle damage and subsequent immune system response c Key phases i Structural damage ii Immune system response d Note DOMS is when you are sore a few days after Lactic acid is not the cause of this it is the actual muscle damage that is happening Initially the pain comes from structural damage but after a couple days when the pain is lingering this comes from the immune response The immune system goes into repair the damage and the repairs are painful III Damaged Muscle a Note Eccentric motion is the main type of contraction that creates this type of response With the concentric phase we don t see increases in strength It is the eccentric portion that is the most effective in strength gains IV Stages of DOMS a Eccentric contraction causes structural damage to the muscle fiber b Calcium homeostasis is disrupted resulting in further muscle fiber degradation zdisk c Intracellular contents and immune products stimulate nerve endings d Immune system activation causes additional delayed damage to muscle fibers e Muscle fiber remodeling repair f Muscle strength restored and or improved g Note The eccentric contraction will entice the majority of the damage You break open the cell so things like calcium spills out The immune system produces inflammatory things that spill out of the cell causing pain by stimulating nerve endings Those three steps a c are the first phase of structural damage Because of that damage by the intracellular contents that recruits the inflammatory response and heals it It will eat away the damaged part and then repair it You will get new protein synthesis and can gain strength through this process Protein synthesis is exceeding protein turnover V DOMS Time Course a b Note inflammation is when there is a spike after the muscle damage and this is what causes the big immune response a few days later to make sure everything heals This average time course will vary Stress and lack of sleep hinders healing VI Biphasic Inflammation Response a Phase one 24h i Related to damage caused during eccentric exercise ii Not related to acid build up or edema iii Not related to immune system b Phase two 48 72h i Related to secondary damage of healthy tissue by the immune system ii Not related to initial eccentric exercise c Note the first phase is the local response to the muscle damage The second phase is the immune response where immune cells are recruited to that area to repair the tissue d Note DOMS is NOT related to lactic acid VII Treatment of DOMS a Possible treatments i Ice NO ii Rest Ice Compression Elevation RICE NO iii Anti inflammatory drugs NO b Best treatments i Time ii Rest from activity c Note anti inflammatory drugs are counter productive for long term Inflammation is good because it heals VIII Muscle Atrophy a Immobilization i Typically due to injury ii Changes start to occur within 6h iii 4 5 strength decrease per day in 1st week iv Affects slow twitch muscle fibers b Detraining i 25 of previous gains lost in first week ii All adaptation lost in half the time it took to gain them c Note Atrophy is the loss of muscle tone Sarcopenia is a loss of muscle tissue It is muscle wasting and associated with age They are not the same d Note Atrophy is when you lose strength and muscle tone You can lose what you gain in half the time it took to gain it Maintenance is easy IX Sarcopenia a Loss of muscle fibers contractile units with increased age b Primarily fast fibers are lost c Can be prevented by regular exercise d Possible causes i Increase in muscle proteolysis ii Decrease in repair mechanisms iii Increase in oxidative damage iv Genetic predisposition e Note This will happen to everyone as they age because you lose muscle Exercise can help not really prevent it but physical activity will help With aging there is an increase in protein degradation and a decrease in repair mechanisms and an increase in oxygen damage and then genetics are always included X Muscle Loss and Age a The slow phase is at the ages of 25 50 b The fast phase is at the ages of 50 80 XI Overview a VO2 responses to acute and chronic exercise i Fiber type ii Capillary supply iii Myoglobin iv Crossover effect again b Components of an Aerobic Training Program c Monitoring Training Responses XII Facts about VO2max a VO2max Q CaO2 CvO2 b Wide variability in individual response to aerobic exercise training i Current estimates are 0 50 increase ii Response may be predicted by ones genotype c Percent improvement is