Melissa McLaughlin
Michael Dellogono
Muscular Adaptations to
Resistance Training
 Increased size
 Fiber type transition
 Biochemical improvements (enzymes)
➡Increased strength, power, &
endurance
Hypertrophy
 Muscular enlargement
 Cross sectional area, + relation
w/strength
 Result of increased synthesis of actin &
myosin and number of myofibrils
Hypertrophy Training
Reps
6-12
Sets
3-6
Intensity
67-85%
Rest
30s-1.5m
Strength & Power
 Strength - maximal force that a muscle
or group of muscles can generate
 Power - maximal force exerted as fast as
possible - EXPLOSIVE!
Strength & Power
Strength Training
Reps
≤6
Sets
2-6
Intensity
≥85% 1RM
Rest
2-5 min
Power
Single-Effort
Multiple-Effort
Reps
1-2
3-5
Sets
3-5
3-5
Intensity
80-90% 1RM
75-85% 1RM
Rest
2-5 min
2-5 minutes
Endurance
 Ability for the muscle to repetitively contract of a
sustained period of time
- Ultra-Marathoners
- Rowing (long distance)
- Distance runners
Endurance Training
Reps
≥12
Sets
2-3
Intensity
≤ 67% 1RM
Rest
≤30s
Interval Training
 Increase & decrease intensity between aerobic & anaerobic
 Work:active recovery ratio (1:3, 85-90%)
 No more than 1 or 2 sessions/week to start w/ 3 days of rest
 change 3:1 to 2.5:1.5 or 2.0:2.0
 Go past aerobic threshold & then return to aerobic conditioning
level to improve performance
 intensity body switches from burning a greater % of fat to a
greater % of carbs , 85% of your maxHR
 Heart rate is great way to measure how hard you are working
 Max heart rate=220-age
 85% of max heart rate (21 years old): (220-age)x.85= 169.15
Advantages & Disadvantages
 Advantages:
 Fitness, performance, recovery




time improve quickly
Improves aerobic fitness better
than traditional training & in
less time
Enzymes use oxygen more
efficiently increased O2
capacity
Increase fat burn & can double
endurance capacity w/ 15 min of
intense cycling over a 2-week
period
HR will be lower at work &
active recovery
 Disadvantages:
 Performed too often can
increase risk of overtraining

Symptoms: loss of performance &
appetite, inability to sleep,
chronic aches and pains & colds,
overuse injuries, unusual fatigue,
increase in resting HR, irritability
 bad knees avoid intervals
walking, running or jogging
 Stop exercise if it hurts & modify
workout
 Check with doctor before
starting interval training
Interval Training
 Physiological effects:
 @ low end of training range: working aerobically and burning
more fat
 @ high end of training range: HR increases, breathing harder,
anaerobic, burning more carbs than fat
 Reasons to do interval training:
 improve recovery HR
 weight-loss plateau
 bored
 Allows you to workout harder & longer & burn more fat & more
calories

Must burn more calories than you consume to lose weight even with
intervals
 8-10min warm up & 5 min cool-down after intervals
 See sample interval training
Interval vs. Circuit Training
 Circuit training
 Spend 30-45s at one machine or station with dumbbells
or resistance exercise and then move onto next station
 aerobic & RT
 Another form of interval training



when you break from one machine to the next HR decreases &
when you begin working out again it increases
wont be as beneficial as running or cycling intervals but will
tone and strengthen muscles
Whereas aerobic interval training has more beneficial effects
High-Intensity Interval Training
 Specialized form of IT
 Short intervals of max intensity exercise-low to moderate intensity
exercise
 Similarities to traditional interval training
 Differences include:



Increased EPOC
Burn more fat
Limits muscle loss
 To get the benefits from HIIT
 push yourself past the upper end of your aerobic zone & allow your
body to replenish your anaerobic energy system during the recovery
intervals
 HII involve maximum effort, not simply a higher heart rate
 there are many different approaches to HIIT




different numbers of high and low intensity intervals
different levels of intensity during the low intensity intervals
different lengths of time for each interval
different numbers of training sessions per week
Guidelines for HIIT
 designed for people who want to boost overall cardiovascular fitness,



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
endurance and fat loss without losing muscle mass
Before starting the program, you should be able to exercise for at least
20-30 minutes at 70-85% of maxHR
gradually build up your training program so that you don’t overdo it
warm up and cool down
Work as hard as you can during the high intensity intervals, until you
feel the burning sensation in your muscles indicating that you have
entered your anaerobic zone
If you experience any chest pain or breathing difficulties during your
HIIT workout, cool down immediately
HR should be at 70% of maxHR during recovery
 If it is not: shorten work intervals and/or lengthen recovery intervals
Cross-Fit
 Combines weightlifting, sprinting and gymnastics
 Proficiency is required in each of 10 fitness domains

cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance,
coordination & accuracy
 Fitness: increased work capacity across all domains
 neurologic & hormonal adaptations across all metabolic pathways
 Run, row, jump rope, climb rope, carry odd objects, move large loads over
short distances & use power-lifting & Olympic weightlifting
 Used by 2000 gyms, F.D., law enforcement agencies, military organizations
 At a gym: warm up, skill development segment, high intensity workout for 10-20 min
 Can be used by: children, pregnant women, seniors, football players, military
special forces, endurance athletes
 Performed 3-5 d/week can provide exercise that will satisfy exercise
guidelines
 Has greater health benefits than moderate activity
Cross-Fit
 "equals better fitness and stronger muscles in a more
reasonable amount of time“
 "build muscle and get in shape by spending 60 minutes or
more in the gym several days a week..."
 "is a different type of exercise routine ...a well-rounded and
very efficient way to achieve a higher level of fitness ...that
does not need a whole lot of fancy equipment, but does
offer a nice variety to keep the interest level up and provide
the challenge needed to keep the exercise fun.”
 PureHealthMD, Discovery Health Channel
Questions or Comments