physiological adaptations to strength training - visualbee

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

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Long Term Neuro-muscular

Adaptations to resistancetraining
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Overload Principle


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Adaptation and Specificity

Muscles adapt differently basedon the type of overload placedon them.

Specify the training regimen toelicit the desired adaptations.


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Specificity of Training

Training should overload thesystem / muscle type that theindividual wishes to train!

IE: Energy systems, muscle fibertype, and sport specificity.


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Muscle Fiber Types and Performance

Genetics


Fiber Conversion* Power = Force X Velocity *


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Types of Contractions


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Types of Training


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Fatigue


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DOMS


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Adaptations to Strength Training

Neural Adaptations (First 8-12weeks)

Learn Movement (Motor Learning)

Coordination

Motor Unit Recruitment Coordination of Motor Unit

Neuromuscular inhibition (GTO ,Muscle Spindles)


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Muscle Fibers (Physical Changes)

Increase in Size: Hypertrophy(Particularly Type II)

Directly proportional to theVOLUME of overload

Volume = Resistance XRepetitions

Increase in Number: Hyperplasia (?)

Muscular Adaptations


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Neural Control Initial increase in expression of strength due to improved

neural control of muscle contraction.


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Neural Drive

Electromyographic studies indicate lower level in EMGactivity to muscular force ratio.

Muscle produced more force with lower amount of EMGactivity.

More force with less neural drive. The increase in maximal neural drive to muscle

increases maximal strength.


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Muscle Hypertrophy

Muscle enlargement is generally paralleled byincreased muscle strength.

Increased muscle strength is NOT always paralleled bygains in muscle size.

Increase in cross-sectional fiber area of both ST andFT muscle fibers.

FT fiber area appears to increase to greater extentthan ST fiber area.

Zoe Smith weighs in at58kg but can clean andpress 100kgs


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Connective Tissue and Bone

Supporting ligaments, tendons and fasciastrengthen as muscle strength increases.

Connective tissue proliferates around individualmuscle fibers, this thickens and strengthensmuscles connective tissue harness.

Bone mineral content increases more slowly, over6- to 12-month period.


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Muscle Fiber Conversion?

Studies are inconclusive???

Most show no change or very little

Appears that IIb IIa w/ intenseaerobic training

Largely genetic and relatively stable(Absolute Number)


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Energy System Adaptations


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Capillary Supply

Increase number of capillaries in a muscle helpssupport metabolism and contributes to totalmuscle size.

Improved capillarization has been observed with

resistance training by body builders butdecreased in power and weight lifters.

Increase of capillaries linked to intensity andvolume of resistance training.

Time course of changes in capillary density slow(more than 12 weeks).


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Strength

Hypertrophy

Neural Adaptations

Training Duration

Progre

ss

8-12 Weeks

Steroids

Steroids

Gains in the Beginning of a Program


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Other Adaptations


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Other Adaptations


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Other Adaptations


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Strength

Strength is a function of:

Neural Factors

Type of fibers engaged

Anthropometrics/Biomechanics

Size of Muscle (CSA) *


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Frequency Systems


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Lifting Systems


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Recommendations


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Recommendations

ALWAYS allow 48 hours for completerecovery !

Start slow !

NEVER overload a sore muscle !

physiological adaptations to strength training - visualbee

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