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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
Specificity of Training
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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Specificity of Training
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Specificity of Training
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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 !
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