How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.
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Transcript of How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.
![Page 1: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/1.jpg)
How Muscle Grows
Chapter 2
Read pgs: 29-33, 35-38, 40-44
![Page 2: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/2.jpg)
2 Ways a Muscle can Grow
• Hypertrophy- an increase in the size of individual muscle fibers
– Primary means for muscle growth
• Hyperplasia- an increased number of muscle fibers
– Controversial
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Benefits of Resistance Training
• Increased muscle size• Improves muscle
strength• Improves bone health• Improves athletic
performance• RT benefits both men
& women
• Stay healthy & offset natural aging process
• Sarcopenia• Osteopenia• Osteoporosis
![Page 4: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/4.jpg)
Fears of getting “too big”
• Women have fewer muscle fibers, esp. in upper body
• Hormone (testosterone) level is lower in women
• Difficult to develop large muscles without use of anabolic drugs
![Page 5: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/5.jpg)
Foundation for Muscle Growth
• 1. Muscle must be stimulated• Well designed RT-program
• 2. Well balanced diet (adequate calories)• Increasing muscle size requires energy
• If either of these two principles are ignored, muscle will not adapt.
![Page 6: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/6.jpg)
Foundation for Muscle Growth
• Carbohydrates, proteins & fats serve as building blocks to repair & remodel muscle.
• Timing of nutrient intake is important
• Sleep & a healthy lifestyle are important
![Page 7: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/7.jpg)
Neural Adaptations to RT
• Strength increases during initial few weeks of an RT program
• Neural function improved, along with coordination, & agonist/synergist
![Page 8: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/8.jpg)
Muscle Stimulus
• If Goal is HYPERTROPHY:– Moderate to heavy loads (70 - 85% of max
strength)– High Volume (8 - 12 reps for 3 or 4 sets)
– This program stimulates greater acute increases in natural occurring anabolic hormones in the body
![Page 9: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/9.jpg)
Muscle Stimulus
• Shorter rest periods = greater metabolic stress (increased lactic acid in blood), stimulating hormone release.
• This stimulates muscle protein synthesis & increased muscle size
• 1-2min rest periods recommended
![Page 10: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/10.jpg)
Process of Muscle Growth
• Motor units must be activated
• Adequate EX intensity• Size Principle• Low-intensity (type I)
exercises vs. High-intensity (type II) exercises to increase muscle size
![Page 11: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/11.jpg)
Hormone Responses to RT
• RT sends signals to all organ systems of the body
• The systems then support muscle’s ability to produce force & contribute to recovery & growth of muscle– Cardiovascular system– Endocrine system (epinephrine, testosterone)– Immune system (tissue repair)
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Hormone Responses to RT
• Epinephrine (adrenaline) helps muscles produce force.
• Testosterone and growth hormone stimulate muscle protein synthesis, sending signals to the muscle to regenerate & grow.
• RT increases anabolic hormones in blood during & approx. 1-hr post ex, allowing body to rebuild & add muscle at that time.
![Page 13: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/13.jpg)
Hormone Responses to RT
• RT stimulates release of growth hormone from pituitary gland in brain
• GH travels in blood & stimulates prod. Of insulin-like growth factor in the liver & muscles
• This IGF-I binds to a muscle cell’s receptor, triggering increase in production of proteins
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Hormone Responses to RT
• Maximizing hormonal response to exercise = increase in muscle size (hypertrophy)
• Workouts that are structured using high volume & intensity, short rest periods, & that use large muscle mass will maximize body’s natural capacity to stimulate muscle growth -Denmark study in 2001
![Page 15: How Muscle Grows Chapter 2 Read pgs: 29-33, 35-38, 40-44.](https://reader036.fdocuments.in/reader036/viewer/2022082709/56649da05503460f94a8c3e0/html5/thumbnails/15.jpg)
Muscle Damage & Immune Response
• Microscopic damage occurs
• Leads to inflammation & swelling,soreness
• But, this provides stimulus for growth
• How? The immune response to damage.
• WBC’s cause increase blood flow to muscle
• Blood carries 02 & nutrients to muscle and helps remove waste product
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Protein Synthesis
• Acute increase in anabolic hormonesin muscle stimulates increase in protein synthesis
• Actin & Myosin are contractile proteins located in muscle cell
• Increased # of contractile proteins = hypertrophy & strength/power
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Protein Synthesis
• Amino acids cross cell membrane & enter skeletal muscle
• Increasing amino acid intake post-RT can increase availability of aa’s to assist in protein synthesis
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Important Factors for Protein Synthesis with RT
• Amino acid availability
• Timing of post-RT intake (sooner is better)
• Hormonal regulation
• Mechanical stress (intensity, volume of RT)
• Cellular hydration
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Protein Synthesis
• To maximize protein synthesis:– Eat a meal soon after exercise– Meal should contain carbohydrate & protein
– Carbohydrate will replace fuel stores (glycogen) in muscle
– Protein will facilitate repair & building of muscle