Neuromuscular Adaptations to Resistance Training Chapter 19

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Neuromuscular Adaptations to Resistance
TrainingChapter 19

• Strength
• Power
• Endurance

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Strength

• Muscular strength is the maximum amount of force
  a muscle or group of muscles can generate.

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Power

• Muscular power is the product of strength and the
  speed of movement.
• Though two individuals may have the same
  strength, if one requires less time than the
  other to move an identical load the same
  distance, the first individual has more power.

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Muscular Endurance

• Muscular endurance is the ability of your muscles
  to sustain repeated muscle actions or a single
  static action.

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Neural adaptations

• Neural adaptations always accompany the strength
  grains that result from resistance training, but
  hypertrophy might or might not be present.

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Neural adaptations

• Neural mechanisms leading to strength gains can
  include recruitment of more motor units to act
  synchronously and decreases in autogenic
  inhibition from Golgi tendon organs.

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Neural adaptations

• When the tension on a muscles tendons and
  internal connective tissue structures exceeds the
  threshold of the imbedded Golgi tendon organs,
  motor neurons to that muscle are inhibited.
• This reflex is called autogenic inhibition.

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Muscle adaptations

• Transient muscle hypertrophy is the pumped-up
  feeling you get immediately after an exercise
  bout.
• It results from edema and is short-lived.

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Muscle adaptations

• Chronic muscle hypertrophy occurs from repeated
  resistance training and reflects actual
  structural changes in the muscle.

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Steroid Induced Hypertrophy
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Muscle adaptations

• Although most muscle hypertrophy probably results
  from an increase in the size of individual muscle
  fibers (fiber hypertrophy), some evidence
  suggests that an increase in the number of muscle
  fibers (hyperplasia) might also be involved.

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Muscle adaptations

• Muscles will atrophy, meaning they decrease in
  size and strength, when they become inactive,
  such as with injury or disuse.

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Muscle adaptations

• Atrophy begins very quickly if training is
  stopped.
• Training can be reduced, as in a maintenance
  program, without resulting in atrophy or loss of
  strength.

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Fiber adaptations

• One fiber type can take on characteristics of the
  opposite type in response to training.

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Fiber adaptations

• Evidence indicates that one fiber type might
  actually be converted to the other type as a
  result of cross-innervation or chronic
  stimulation.

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Muscle Soreness

• Acute muscle soreness occurs late in an exercise
  bout and during the immediate recovery period.

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Muscle Soreness

• Delayed-onset muscle soreness (DOMS) occurs a day
  or two after the exercise bout.

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Muscle Soreness

• Eccentric action seems to be the primary
  instigator of this type of soreness.

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Muscle Soreness

• Proposed causes of DOMS include structural damage
  to muscle cells and inflammatory reactions within
  the muscles.

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Muscle Soreness

• Armstrongs proposed model of the sequence of
  events that cause DOMS includes
• structural damage
• impaired calcium availability leading to
  necrosis
• accumulation of irritants
• increased macrophage activity

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Muscle Soreness

• Muscle soreness can be prevented or minimized by
• reducing the eccentric component of muscle
  action during early training
• starting training at a low intensity and
  gradually increasing it, or,
• beginning with a high-intensity, exhaustive
  bout, which will cause much soreness initially
  but will decrease future pain.

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Resistance Training

• Resistance training actions can use static or
  dynamic actions.
• Dynamic actions include the use of free weights,
  variable resistance, isokinetic actions, and
  plyometrics.

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Resistance Training

• A needs analysis should be completed before
  designing a training program to tailor the
  program to the exercisers specific needs.

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Resistance Training

• Low-repetition, high-resistance training enhances
  strength development
• High repetition, low-intensity training optimizes
  muscular endurance

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Resistance Training

• Periodization, through which various aspects of
  the training program are varied, is important to
  prevent overtraining or burnout.
• Typically the goal is to gradually decrease
  volume while increasing intensity.

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Periodization

• A typical cycle has four phases, each emphasizing
  a different muscle fitness component, plus an
  active recovery phase.

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Resistance Training

• Strength gains are highly specific to the speed
  of training and the movement patterns used in
  training.

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Resistance Training

• For maximum benefit, a resistance training
  program must include activities quite similar to
  those experienced by the athlete in actual
  performance.

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Age-related Resistance Training

• Resistance training can benefit almost everyone,
  regardless of a persons gender, age, or athletic
  involvement.

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Age-related Resistance Training

• Most individuals can benefit from resistance
  training if an appropriate program is designed
  for them.

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Age-related Resistance Training

• But to ensure that the program is working,
  performance should be assessed periodically and
  adjustments made to the training regime as needed

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Considerations for Special Populations

• 1. Young.
• 2. Older.
• 3. Cardiac patients.