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Conditioning For Muscular Strength. Overload Principle. Work muscle above and beyond what it is accustomed to and it will adapt ! Overload may be an increase: Resistance Repetitions / Sets Contraction velocity. Adaptation and Specificity. - PowerPoint PPT Presentation
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Conditioning For
Muscular Strength
Overload Principle
Work muscle above and beyond what it is accustomed to and it will adapt !
Overload may be an increase:ResistanceRepetitions / SetsContraction velocity
Adaptation and Specificity
Muscles adapt differently based on the type of overload placed on them.
Specify the training regimen to elicit the desired adaptations.
Specificity of Training
Training should “overload” the system / muscle type that the individual wishes to train!IE: Energy systems, muscle
fiber type, and sport specificity.
Muscle Fiber Types
Fast Twitch (FG / Type II) anaerobic capacity
Type IIa (FOG) vs. IIbFatigue easilyFast contractile velocity (Vmax)
Muscle Fiber Types
Slow Twitch (SO / Type I)Vmax = ½ Vmax of FG fibers Mitochondria Density [Aerobic Enzymes]
Muscle Fiber Types and Performance
Genetics
Specificity of Training
Fiber Conversion
* Power = Force X Velocity *
Types of ContractionsConcentric: Muscle shortens w/ contractionEccentric: Muscle lengthens while it is contracted.Static (Isometric): No change in muscle length w/ contraction
Types of TrainingIsotonic: Movement of a set resistance through a ROM
Isokinetic: Speed of contraction is controlled while subject exerts max effort
Isometric: Training using static contractions
Fatigue
Muscular fatigue is caused by decreases in pH brought about by buildup of lactic acid.LA builds up due to lack of O2 to
buffer H+ ions resulting from glycolysis. These H+ combine with pyruvate to form LA.
Glucose
Pyruvic Acid (2)
Energy H+
Lactic Acid (2)
Acetyl Co-A (2)
CO2 & H+
Krebs
CycleCO2
H+
Energy ATP
ATP
Mitochondria
Inter Cellular Fluid
To ETC
Anaerobic
AerobicFatty AcidsAmino Acids
DOMSDelayed Onset Muscle SorenessCaused by:
Minute tears in muscle tissue*Acute inflammation*Alteration in cell’s Calcium regulation*Osmotic pressure changes (retention of fluid)Muscle spasmsAny combination of the above
Adaptations to Strength TrainingNeural Adaptations (First 8-12 weeks)Learn Movement (Motor Learning) Coordination Motor Unit Recruitment Coordination of Motor UnitNeuromuscular inhibition (GTO ,
Muscle Spindles)
Muscular Adaptations
Muscle Fibers (Physical Changes)Increase in Size: Hypertrophy
(Particularly Type II)Directly proportional to the VOLUME of
overloadVolume = Resistance X Repetitions
Increase in Number: Hyperplasia (?)
Muscle Fiber Conversion?
Studies are inconclusive???Most show no change or very
littleAppears that IIb IIa w/
intense aerobic trainingLargely genetic and relatively
stable (Absolute Number)
Energy System Adaptations
ATP – CPWill increase stores of ATP-CP
Anaerobic Glycolysis in levels of glycolytic enzymesLess LA produced, more efficient
Cori cycle, LA tolerance
Gains in the Beginning of a Program
Strength
Hypertrophy
Neural Adaptations
Training Duration
Pro
gre
ss
8-12 Weeks
Steroids
Steroids
Other AdaptationsIntramuscular Fuel Stores [ATP], [CP], and [Glycogen] Increase
VO2maxDepends on training
Connective TissueLigament / Tendon Strength Increases Increase in connective tissue
surrounding muscle fibers Increased bulk
Bone Mineral Density
Other AdaptationsCapillary DensityDecreases w/ intense, high intensity STNo Change w/ circuit or low weight,
high repetition ST
Mitochondrial DensityDecreases due to CSA
Glycolytic EnzymesIncrease
Other AdaptationsHormonal ChangesAcute increase in Epinephrine,
Norepinephrine, and Cortisol ( Gluconeogenesis)
Cholesterol Total Cholesterol* HDL-Cholesterol*
* (Results have been somewhat inconclusive)
Specificity of Training
Aerobic Training: IIb IIaHypertrophy of I and IIb fibersIncrease in enzymes,
mitochondria, & capillaries; especially in I (SO) fibers
Specificity of Training
Strength / Power Training:Hypertrophy of IIb Fibers glycolytic enzymes LA tolerance in % of CSA from type II
Increased contraction velocity?
StrengthStrength is a function of:Neural FactorsType of fibers engagedAnthropometrics/BiomechanicsSize of Muscle (CSA) *
Frequency SystemsSplit Routine: Upper / Lower Body
Alternate Day: Total body w/ 48 hrs. rest
Antagonist Split Routine: Agonist / Antagonist muscle on
opposing days.
Lifting Systems
Percentage
Circuit
Pyramid (Progressive Resistance)
Super Set
Maximum Fatigue (Negatives)
Recommendations
WARM UP / COOL DOWN !Start with large muscle / multi-joint exercise and progress to single-joint / isolation exercisesOverload “Core” muscles last
Recommendations
ALWAYS allow 48 hours for complete recovery !
Start slow !
NEVER overload a sore muscle !