KIN 3306 1nd Edition Lecture 7 Outline of Last Lecture I. OverviewII. General FactsIII. Basic TermsIV. General Training PrinciplesV. PeriodizationVI. PeriodizationVII. Periodization GraphVIII. Periodization OutlineIX. Resistance Training Program DesignX. Resistance Training Program Design cont.XI. ACSM RecommendationsXII. Strength Training ExercisesXIII. Phases of Strength GainsXIV. Strength Gains Time CourseXV. Fiber HypertrophyXVI. Fiber HyperplasiaXVII. Fiber HypertrophyXVIII. Muscle Protein SynthesisThese 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 ModesXX. Resistance Training and Fiber TypeOutline of Current Lecture I. Acute Muscle SorenessII. Delayed Onset Muscle SorenessIII. Damaged MuscleIV. Stages of DOMSV. DOMS Time CourseVI. Biphasic Inflammation ResponseVII. Treatment of DOMSVIII. Muscle AtrophyIX. SarcopeniaX. Muscle Loss and AgeXI. OverviewXII. Facts about VO2 MaxXIII. Fick Equation ComponentsXIV. Factors Contributing to Change in VO2maxXV. Fiber TypeXVI. Capillary SupplyXVII. Training and Capillary DensityXVIII. Myoglobin ContentXIX. Mitochondrial FunctionXX. Training and Macronutrient UtilizationXXI. Muscle Fiber Fuel SourcesXXII. Training and the Crossover EffectXXIII. Cause of the Shift in CrossoverXXIV. Components of an Aerobic Training ProgramXXV. Volume/Intensity of TrainingXXVI. Interval TrainingXXVII. Continuous TrainingXXVIII. Lactate ThresholdCurrent LectureI. Acute Muscle Sorenessa. Pain felt immediately after exerciseb. Causes:i. Accumulation of acidii. Tissue edema (transient hypertrophy)c. Typically disappears within a few minutesi. After blood stream has cleared the acid and edemad. 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 Sorenessa. Also known as DOMSb. Primary cause:i. Eccentric muscle damage and subsequent immune system responsec. Key phases:i. Structural damageii. Immune system responsed. 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, thiscomes from the immune response. The immune system goes into repair the damage and the repairs are painful.III. Damaged Musclea. 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 DOMSa. Eccentric contraction causes structural damage to the muscle fiberb. Calcium homeostasis is disrupted resulting in further muscle fiber degradation (z-disk)c. Intracellular contents and immune products stimulate nerve endingsd. Immune system activation causes additional delayed damage to muscle fiberse. Muscle fiber remodeling/repairf. Muscle strength restored and/or improvedg. 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. Becauseof 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. Proteinsynthesis is exceeding protein turnover.V. DOMS Time Coursea.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 Responsea. Phase one (24h)i. Related to damage caused during eccentric exerciseii. Not related to acid build up or edemaiii. Not related to immune systemb. Phase two (48-72h)i. Related to secondary damage of healthy tissue by the immune systemii. Not related to initial eccentric exercisec. 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 tissued. Note: DOMS is NOT related to lactic acid.VII. Treatment of DOMSa. Possible treatments:i. Ice? NO.ii. Rest, Ice, Compression, Elevation (RICE)? NO.iii. Anti-inflammatory drugs? NO.b. Best treatments:i. Timeii. Rest from activityc. Note: anti-inflammatory drugs are counter productive for long term. Inflammation is good because it heals.VIII. Muscle Atrophya. Immobilizationi. Typically due to injuryii. Changes start to occur within 6hiii. 4-5% strength decrease per day in 1st weekiv. Affects slow twitch muscle fibersb. Detrainingi. 25% of previous gains lost in first weekii. All adaptation lost in half the time it took to gain themc. Note: Atrophy is the loss of muscle tone. Sarcopenia is a loss of muscle tissue. It ismuscle 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. Sarcopeniaa. Loss of muscle fibers (contractile units) with increased ageb. Primarily fast fibers are lostc. Can be prevented by regular exercised. Possible causes:i. Increase in muscle proteolysisii. Decrease in repair mechanismsiii. Increase in oxidative damageiv. Genetic predispositione. 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 Agea. The slow phase is at the ages of 25-50 b. The fast phase is at the ages of 50-80XI. Overviewa. VO2 responses to acute and chronic exercisei. Fiber typeii. Capillary supplyiii. Myoglobiniv. Crossover effect againb. Components of an Aerobic Training Programc. Monitoring Training ResponsesXII. Facts about VO2max a. VO2max = Q(CaO2 – CvO2)b. Wide variability in individual response to aerobic exercise trainingi. Current