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Neuromuscular Adaptations to Resistance Training. An Exercise Prescription for Athletic Performance. Terminology. Muscular Strength Muscular Power Muscular Endurance Muscular Speed Muscular Flexibility Muscular Hypertrophy Muscular Atrophy. Adaptations to Resistance Training.

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neuromuscular adaptations to resistance training

Neuromuscular Adaptations to Resistance Training

An Exercise Prescription for

Athletic Performance

terminology
Terminology
  • Muscular Strength
  • Muscular Power
  • Muscular Endurance
  • Muscular Speed
  • Muscular Flexibility
  • Muscular Hypertrophy
  • Muscular Atrophy
adaptations to resistance training
Adaptations to Resistance Training
  • Increased motor unit recruitment
  • Coordination of motor unit recruitment (synchronous)
  • Rate Coding: firing frequency of the motor units
  • Decreased autogenic inhibition
    • Decreased sensitivity of the golgi tendon organs to tension
    • may lead to injury
adaptations to resistance training1
Adaptations to Resistance Training
  • Chronic Hypertrophy
    • more myofibrils,
    • actin
    • Myosin
    • sarcoplasm
    • connective tissue
  • Transient Hypertrophy
    • Due to increased blood flow to the muscles during exercise.
adaptations to resistance training2
Adaptations to Resistance Training
  • Hyperplasia: muscle fiber splitting
    • requires heavy resistance training
    • requires many months of training
adaptations to resistance training3
Adaptations to Resistance Training
  • Fiber type alterations
    • muscle fibers begin to take on certain characteristics of the opposite fiber type after opposing training occurs.
    • chronic stimulation of FT motor units with low frequency nerve stimulation transforms FT motor units into ST motor units within a matter of weeks!
    • extreme, prolonged training may produce skeletal muscle fiber type conversion.
muscular response to resistance training
Muscular Response to Resistance Training
  • Acute Muscle Soreness
    • accumulation of H+
    • Lactate
    • tissue edema
muscular response to resistance training1
Muscular Response to Resistance Training
  • Delayed Onset Muscle Soreness
    • caused by eccentric muscle contraction
      • muscle and connective tissue damage
      • inflammation (macrophages, white blood cells)
      • increased chemical mediators (bradykinin)
muscle soreness prevention
Muscle Soreness Prevention?
  • Stretch after exercise
  • Ice after exercise
  • Cool down after exercise
  • Gradual progression of exercise
    • Resistance
    • Repititions
    • Sets
    • Rest between exercise bouts
a training needs analysis
A Training Needs Analysis
  • Purpose of the resistance training
  • Major muscles used (sport specific)
  • Method of training (sport specific)
  • Energy systems used (sport specific)
  • Movement patterns (sport specific)
  • Injuries or deficiencies?
designing resistance training programs
Designing Resistance Training Programs
  • Select mode of exercise
      • free weights, nautilus, etc.
  • Select the exercise movement
  • Select the order of exercises
  • Select number of sets/reps
designing resistance training programs1
Designing Resistance Training Programs
  • Periodization
      • hypertrophy
      • strength
      • power
      • speed
  • Select the resistance
      • strength
      • power
      • endurance
      • size
the importance of resistance training
The Importance of Resistance Training
  • Males vs Females
  • Young vs Old
  • Athletes vs Nonathletes
  • Weight Reduction
  • Prevention of Heart Disease
  • Prevention of Osteoporosis
  • Prevention of Other Diseases