physiological adaptations to strength training - visualbee - visualbee

8/6/2019 Physiological Adaptations to Strength Training - VisualBee - VisualBee

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Long Term Neuro-muscularAdaptations to resistancetraining
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Overload Principle


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Adaptation andSpecificity


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Specificity of Training


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Muscle Fiber Types

Fast Twitch(FG / Type II)

HIGHanaerobiccapacity

TypeIIa

(FOG)v

s.II


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Muscle Fiber Types


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Genetics

Specificity of TrainingFiber Conversion

* = *Power Force X Velocity

Muscle Fiber Types andPerformance


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Types of Contractions


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Types of Training


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DOMS


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Adaptations to StrengthTraining

Neural Adaptations (First 8-12 weeks)

Learn Movement (Motor

Learning) Coordination

Motor Unit Recruitment

Coordination of Motor UnitNeuromuscular inhibition(GTO , Muscle Spindles)


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Muscular Adaptations

Muscle Fibers (Physical Changes)

Increase in Size: Hypertrophy (ParticularlyType II)

Directly proportional to the VOLUME ofoverload Volume = Resistance X Repetitions

Increase in Number: Hyperplasia (?)


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Neural Control Initial increase in expression of strengthdue to improved neural control ofmuscle contraction.


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Neural Drive


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Muscle enlargement is generally paralleled

.by increased muscle strengthIncreased muscle strength is NOT always

.paralleled by gains in muscle size-Increase in cross sectional fiber area of

.both ST and FT muscle fibersFT fiber area appears to increase to

.greater extent than ST fiber area

Zoe Smith weighs in at58kg but can clean andpress 100kgs

Muscle Hypertrophy


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Connective Tissue andBone

Supporting ligaments, tendons andfascia strengthen as muscle strengthincreases.

Connective tissue proliferates aroundindividual muscle fibers, thisthickens and strengthens musclesconnective tissue harness.

Bone mineral content increases moreslowly, over 6- to 12-month period.


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Studies are inconclusive???Most show no change or very little

/Appears that IIb IIa w intenseaerobic training

Largely genetic and relatively stable( )Absolute Number

Muscle FiberConversion?


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Energy SystemAdaptations


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lick to edit Masteritle style

Capillary Supply


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Strength

Hypertrophy

Neural Adaptations

Training Duration

Progre

ss

8-12 Weeks

Steroids

Steroids

Gains in the Beginning of aProgram


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Other Adaptations


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Other Adaptations


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Other Adaptations


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Frequency Systems


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Lifting Systems


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Recommendations

B d C iti


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,For th e m o st p a rtSmall decreases in body fatMinimal increases in total body mass

, . /Minimal increases in FFM about 0 3 kg weekly

Body CompositionAdaptations


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Recommendations

ALWAYSallow 48hours for

completerecovery !

Start slow !

NEVERoverload asore muscle!

physiological adaptations to strength training - visualbee - visualbee

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