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Parts of an in-house training that I've done to review endocrine physiology and strength training.
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ENDOCRINE PHYSIOLOGY AND
STRENGTH TRAINING
How the Endocrine System Works Endocrine glands are stimulated to
release hormones (neural stimulation or chemical stimulation).
Hormones are released into blood and act upon target tissues or directly on the DNA in the nucleus of the cell.
What Do Hormones Do?
Alter the rate of intracellular protein synthesis
Change the rate of enzyme activity Modify the plasma membrane transport Induce secretory activity
Hormones and Enzymes
Hormones increase enzyme activity in one of several ways:Stimulate increased production of the
enzymeCombine with the enzyme to alter its shape
and ability to act (can increase or decrease the enzyme’s effectiveness)
Activate inactive forms of an enzyme, increasing the total quantity of active enzyme
Receptors and Hormonal Changes Every cell has a receptor to mediate the
signal or message from a hormone. These are found:Outside the cell (binding proteins)In the cell membraneOn the regulatory elements of DNA
Lock-and-Key Theory
From Essentials 2nd Edition Lock-and-Key Theory: Each receptor is highly
specific for a single hormone Cross-Reactivity
CLASSES OF HORMONES
Steroid vs. Polypeptide Hormones Steroid hormones are fat soluble and
passively diffuse across the sarcolemma.Steroid crosses sarcolemma, binds with
hormone-receptor complex (H-RC).H-RC arrives at genetic material of cell,
“opens” it, then transcriptional units are exposed to code for specific proteins.
More on Hormone-Receptor Binding The extent of a target cell’s activation
depends upon:Blood hormone levelsRelative number of target cell receptors for
that hormoneSensitivity or strength of the union between
the hormone and the receptor
Hormone-Receptor Binding Upregulation: target cells form more
receptors in response to increasing hormonal levels
Downregulation: caused by prolonged exposure to high hormone concentrations, causes a desensitizing of target cells so that they respond less vigorously to hormonal stimulation
Steroid vs. Polypeptide Hormones Polypeptide hormones are made up of
amino acids. Are not fat soluble and cannot pass the
sarcolemma, thus requiring a secondary messenger to get their message to the cell nucleus.
Examples include growth hormone, leptin, lutenizing hormone, and insulin.
Secondary Messengers and Non-steroidal Hormones Non-steroidal hormone binds with a
receptor imbedded in the plasma membrane.
This reacts with the enzyme adenylate cyclase.
Adenylate cyclase interacts with ATP and forms cyclic AMP.
cAMP activates a protein kinase which then activates a target enzyme to produce changes in cellular function.
CONTROLLING HORMONE LEVELS
Factors That Determine Hormone Levels Hormonal Stimulation: many hormones
influence the secretion of other hormones Humoral Stimulation: changing levels of
ions and nutrients in blood, bile, and other fluids can influence hormone release (increase in blood sugar leads to an increase in insulin)
Neural Stimulation: hormone release is also affected by neural activity
Feedback Control of Hormone Levels Negative feedback Positive feedback Cyclical variations
Feedback Control of Hormone Secretion Negative Feedback:
Release of the hormone has a negative effect on its own release, this prevents oversecretion of the hormone.
The controlled variable is often the activity of the target tissue. As a result, negative feedback kicks in only when the target tissue displays an appropriate level of activity.
Feedback Control, cont.
Positive feedback:Rare, but in some instances the biological
action of a hormone causes additional secretion of the hormone.
This occurs until an appropriate concentration is reached, at which point negative feedback is initiated.
Estrogen stimulates secretion of luteinizing hormone (LH), which acts on the ovaries to stimulate more estrogen, etc.
Feedback Control, cont.
Cyclical variations:Some hormones are influenced by seasonal
changes, stages of development and aging, daily cycle, or sleep.
For example, growth hormone secretion is increased during sleep.
SPECIFIC HORMONES
Hormone Types
Anabolic Adrenal
Primary Anabolic Hormones Testosterone Growth Hormone Insulin-Like Growth Factors
Testosterone
Primary hormone that interacts with skeletal muscle tissue. Number of effects:Promotes growth hormone response in
pituitary which influences protein synthesisCan effect nervous system (interact with
receptors on neurons and increase neurotransmitters)
Can bind to skeletal muscle fiber nuclei to result in protein synthesis
Control of Testosterone
Hypothalamus releases gonadotropin-releasing hormone (GnRH)
GnRH stimulates the anterior pituitary gland to release lutenizing hormone (LH)
LH stimulates the testes to produce testosterone
Negative feedback (too much testosterone negatively effects LH secretion)
Increasing Testosterone Through Training Large-muscle group exercises Heavy resistance (85-95% 1-RM) Moderate to high volume (multiple sets) Short rest intervals (30-90 seconds)
Growth Hormone
Secreted by anterior pituitary, effects many tissues in the body.
Works off negative feedback.
Effects of Growth Hormone Increased amino acid
transport across cell membranes
Increased protein synthesis Increased utilization of fatty
acids Increased fat breakdown Increased availability of
glucose and amino acids Decreased glucose utilization Decreased glycogen
synthesis
Increased collagen synthesis
Stimulate cartilage growth Increased retention of
Nitrogen, Sodium, Potassium, and Phosphorus
Enhanced immune function
Increases renal plasma flow, filtration, and hypertrophy
What Stimulates Growth Hormone Secretion? Decreased blood glucose Decreased blood free fatty acids Starvation, protein deficiency (very
potent) Trauma, stress, excitement Exercise Testosterone, estrogen Deep sleep
What Inhibits Growth Hormone Secretion? Increased blood glucose Increased blood free fatty acids Aging Obesity Growth hormone
Training and Growth Hormone Growth hormone seems to respond best
to moderate repetitions (10-RM) and moderate rest (60 seconds) (for males and females).
In fact, total amount of work done seems to be more important than intensity when it comes to growth hormone release.
Craig and Kang (1994)
Looked at hGH release after :75% 1-RM (15 second
set) 90% 1-RM (15 second
set) 75% & 90% sets (reps
to failure at 75%, rest 3 minutes, reps to failure at 90%)
Insulin-Like Growth Factors Mediate some of the effects of Growth
Hormone. Are secreted by the liver after the liver is
stimulated by Growth Hormone, they may be released or found in other types of cells.
May help to promote tissue repair and recovery.
Thought to stimulate satellite cell proliferation during hypertrophy.
Role in hypertrophy is controversial.
IGFs and the Skeleton
Help to regulate functions of bone cells. In genetically altered mice,
overexpressing IGFs leads to increased growth and longer tails (Yakar and Rosen, 2003)
In genetically altered mice, knocking out IGFs leads to short bones, low BMD (Yakar and Rosen, 2003)
Adrenal Hormones
Cortisol Catecholamines
Cortisol
Catabolic hormone, related to glycogen stores (when they are low, cortisol is increased to gain energy from protein).
Major effects:Converts amino acids to carbohydratesIncreases enzymes that break down proteinInhibits protein synthesisAnti-inflammatory
Role in training not clearly understood yet
Cortisol Thought to be an indication of overtraining,
but this may be exaggerated… Crewther et al (2011):
9 nationally ranked Olympic liftersFive week study; high volume weeks vs. low
volume weeksReal competitions on weeks 2 and 5Simulated competitions on weeks 1 and 4
Crewther et al (2011)
No relation between training volume and cortisol
Cortisol higher during real competitions than simulated ones
Relationship between cortisol level and performance on simulated competitions
Cortisol may be really important for performance…
Cortisol Control
Physical or mental stress stimulates the anterior pituitary to release ACTH (adreno-corticotropic hormone).
ACTH tells the adrenal glands to produce cortisol.
Works off negative feedback, I.e. when cortisol levels too high then ACTH production is reduced.
TRAINING AND THE ENDOCRINE
SYSTEM
Training’s Effects
Acute: Post-exercise Chronic: Long-term adaptations
How Exercise Effects Hormones... During and after an exercise session After a month of intense training (and
how training level influences hormonal results)
After 12 weeks of training As a result of different exercise
protocols
McCall, et al. (1999).
Effects of exercise on hormonal concentrations.
Values taken before, 1/2 way through, and 10 minutes post a strength training workout.
Fry, et al. (2000). Studied 22 participants in a
national junior-level Olympic-style weightlifting camp, 4 weeks in duration
Each participant had placed in the top three in their weight class in national competition
Fry, et al, cont.
Training involved two phases:First week involved 3-4 sessions/dayWeeks two through four involved 1-2
sessions/dayOlympic-style lifting workouts, 70-100% of 1-
RM, sets of 1-5 reps Testing before and after week one, after
week four
Fry, et al, cont.
Testing conducted around the following session: 15 vertical jumps (1/3 seconds)Snatch (1/15 seconds), add 5 kg each lift
until failureSnatch pulls, 3x10x65% 1-RMBlood drawn pre-exercise, 5 minutes post-
exercise, and 15 minutes post-exercise
Fry, et al, cont.
Results: elite and non-elite
improved their total (average of 1.6% for elite, 1% for non-elite)
elite responded differently hormonally to the high-volume training than the non-elite
Fry, et al, cont.
Applications?Keep the limitations of this study in mind;
very small select sample size under very specific conditions
Indicates that the elite group tolerated the high volume training better (smaller hormonal response)
Genetic, results of training, little bit of both?
McCall, et al. (1999).
Studied 11 college-aged men. 12 week strength training study,
3x/week, 8 exercises (4 for biceps brachii) 3x10-RM, 1 minute rest.
Took resting hormone measurements before and after the 12 week study.
McCall, et al. (1999). Resting hormone concentrations don’t change
much after 12 weeks of strength training in this study.
Cortisol decreases, but little change on everything else.
Smilios, I., et al. (2003). Studied 11 men with 2-8 years resistance training
experience Looked into:
How # of sets (2, 4, or 6) effects hormonal values after a maximum strength, muscular hypertrophy, and strength endurance protocol; and
The hormonal response among the three protocols when intensity, reps, and rest were kept constant
Smilios, et al. (2003)
All 3 protocols used the following exercises: bench press, lat pulldown, squat, overhead press
Maximum Strength (MS) sets of 5 with 3’ rest; intensity reduced on each set to allow 5 reps to be completed (from 88% to 79.51% on 6th set)
Muscular Hypertrophy (MH) sets of 10 repetitions, 2’ rest; intensity reduced from 75% to 58.94%
Strength Endurance (SE) sets of 15 repetitions, 1’ rest; intensity reduced from 60% to 45.3%
Smilios, et al. (2003).
Blood samples were drawn before, after, after+15 minutes, and after+30 minutes
Experimenters looked at lactate, testosterone, growth hormone, and cortisol
Lactate and Training
Strength endurance produced the highest lactate levels, followed by MH, followed by MS.
No real differences between 2, 4, or 6 sets on lactate production.
Lactate and Training, 4 sets
0
2
4
6
8
10
12
Lactate
SEMHMS
Testosterone and Training MS, MH, and SE did not differ on
testosterone concentrations. Concentrations were statistically no
different from control for MS, MH, SE for 2, 4, or 6 sets.
Growth Hormone and Training Type of protocol effects growth
hormone:Higher for SE, followed by MH, followed by
MS4 sets seemed to yield the greatest release
of growth hormone
Type of Training and Growth Hormone, 4 sets
02468
101214161820
hGH
SEMHMS
# of Sets and Growth Hormone, MH Protocol
0
2
4
6
8
10
12
hGH
2 sets4 sets6 sets
Cortisol and Training
Cortisol levels were highest for MH, followed by SE, followed by MS for all conditions except 2 sets (there SE>MH>MS).
Number of sets did not effect cortisol levels
Applications?
Reps/set and # of sets influences hormonal response
Training for MS will not have the same type of hypertrophic response as training with greater volume.
Acute vs. Chronic Adaptations The body responds acutely. However:
In as little as five weeks exercise stops having an acute response.
Suggests there is a need for variation.
Acute vs. Chronic Adaptations There are no chronic changes in hormones in the
literature with the exception of a decrease in resting cortisol levels.
Reasons for this:Training may not be challenging enough.
Unlikely since subjects make gains.Training may not last long enough.There may not be changes to resting hormonal
levels from training. Suggest that acute training drive’s the muscle’s response.