physiological adaptations to strength training - visualbee - visualbee
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8/6/2019 Physiological Adaptations to Strength Training - VisualBee - VisualBee
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Long Term Neuro-muscularAdaptations to resistancetraining
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Overload Principle
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Adaptation andSpecificity
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Specificity of Training
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Muscle Fiber Types
Fast Twitch(FG / Type II)
HIGHanaerobiccapacity
TypeIIa
(FOG)v
s.II
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Muscle Fiber Types
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Genetics
Specificity of TrainingFiber Conversion
* = *Power Force X Velocity
Muscle Fiber Types andPerformance
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Types of Contractions
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Types of Training
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DOMS
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Adaptations to StrengthTraining
Neural Adaptations (First 8-12 weeks)
Learn Movement (Motor
Learning) Coordination
Motor Unit Recruitment
Coordination of Motor UnitNeuromuscular inhibition(GTO , Muscle Spindles)
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Muscular Adaptations
Muscle Fibers (Physical Changes)
Increase in Size: Hypertrophy (ParticularlyType II)
Directly proportional to the VOLUME ofoverload Volume = Resistance X Repetitions
Increase in Number: Hyperplasia (?)
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Neural Control Initial increase in expression of strengthdue to improved neural control ofmuscle contraction.
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Neural Drive
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Muscle enlargement is generally paralleled
.by increased muscle strengthIncreased muscle strength is NOT always
.paralleled by gains in muscle size-Increase in cross sectional fiber area of
.both ST and FT muscle fibersFT fiber area appears to increase to
.greater extent than ST fiber area
Zoe Smith weighs in at58kg but can clean andpress 100kgs
Muscle Hypertrophy
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Connective Tissue andBone
Supporting ligaments, tendons andfascia strengthen as muscle strengthincreases.
Connective tissue proliferates aroundindividual muscle fibers, thisthickens and strengthens musclesconnective tissue harness.
Bone mineral content increases moreslowly, over 6- to 12-month period.
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Studies are inconclusive???Most show no change or very little
/Appears that IIb IIa w intenseaerobic training
Largely genetic and relatively stable( )Absolute Number
Muscle FiberConversion?
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Energy SystemAdaptations
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Capillary Supply
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Strength
Hypertrophy
Neural Adaptations
Training Duration
Progre
ss
8-12 Weeks
Steroids
Steroids
Gains in the Beginning of aProgram
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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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Frequency Systems
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Lifting Systems
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Recommendations
B d C iti
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,For th e m o st p a rtSmall decreases in body fatMinimal increases in total body mass
, . /Minimal increases in FFM about 0 3 kg weekly
Body CompositionAdaptations
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Recommendations
ALWAYSallow 48hours for
completerecovery !
Start slow !
NEVERoverload asore muscle!
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