Neuromuscular
Adaptations to
Resistance Training
An Exercise
Prescription for
Athletic Performance
Terminology
Muscular
Muscular
Muscular
Muscular
Muscular
Muscular
Muscular
Strength
Power
Endurance
Speed
Flexibility
Hypertrophy
Atrophy
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 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 Training
Hyperplasia:
muscle fiber
splitting
– requires
heavy
resistance
training
– requires
many
months of
training
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
Acute Muscle Soreness
– accumulation of H+
– Lactate
– tissue edema
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?
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
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
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 Programs
Periodization
hypertrophy
strength
power
speed
Select the resistance
strength
power
endurance
size
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