2 - Adaptations to Resistance Training & Intro to Periodization Flashcards
Health-related fitness
Components of physical fitness that are directly related to one’s overall health and well being
- ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure pursuits and meet unforeseen emergencies
- cardio endurance, muscular strength/endurance, flexibility, body composition
Cardiorespiratory endurance
Ability of circulatory and respiratory system to supply oxygen during sustained PA
- jogging, swimming, cycling
Muscular strength
Amount of force a muscle (group) can exert against a resistance
- measured as absolute or relative
- weight lifting
Muscular endurance
Ability of a muscle (group) to continue to perform repeated actions overtime without fatigue, OR maintain specific % of 1RM for prolonged time
- pushups, sit ups
Flexibility
ROM available at a joint
- important for preventing injuries and maintaining good posture
- stretching, yoga, pilates
Body composition
Relative amounts of muscle, fat, bone and other vital parts of the body
- crucial for overall health
- regular PA and healthy diet make significant contributions
Performance-related fitness
Components of physical fitness that are more directly associated with athletic/sport performance
- emphasizes specific attributes that can enhance an individual’s ability to excel in PA, sport, athletics, jobs
- speed, power, coordination/motor control, balance, reaction time, agility, accuracy
Speed
The ability to perform a movement or cover a distance in a short period of time
- soccer, track, basketball
Power
Ability to generate force quickly (combo of speed and strength)
- weight lifting, sprinting
Agility
Ability to change direction quickly and efficiently
- soccer, tennis, basketball
Coordination/Motor control
Coordination - ability to use different parts of the body together and smoothly
Motor control - process of nervous system coordinates movements of muscles and limbs
- sensory info, decision-making, execution of motor commands
Balance
Ability to maintain equilibrium and control the body’s position
- gymnastics, yoga, dance
Reaction Time
Ability to respond quickly to a stimulus
- boxing, tennis, baseball
Accuracy
Ability to control movements in a precise manner
- archery, darts, golf
Muscular hypertrophy
Enlargement of the CSA of MF, leading to an overall increase in muscle volume and mass
Joint stability and injury prevention
- Strong muscles help stabilize joints and supports the MSK system
- Provide better protection and reduce the risk of injuries (strains and sprains)
- Especially important as people age and are more susceptible to MSK injuries
Bone health
- RT has been associated with improved bone density
- This is particularly important in preventing osteoporosis and reducing risk of # especially in OA
Metabolic health
- Muscles are metabolically active tissues and an increase in muscle mass can contribute to higher resting metabolic rate
- This can have positive effects on weight management and overall metabolic health (reduces risk of obesity and T2D)
Functional independence
- Maintaining muscular strength is essential for performing daily activities
- Lifting groceries, carrying backpack
Posture and alignment
- Strong muscles help support proper posture and body alignment
- Good posture is associated with reduced strain on spine and can alleviate/prevent neck and back pain
Cardiovascular health
- RT has been linked to improvements in cardiovascular health
- some studies suggest it can contribute to lower BP and improved lipid profiles
Mental health
- Regular PA (including strength training) has shown to have positive improvements on mental health
- Exercise can help reduce symptoms of anxiety and depression, improve mood and enhance overall well being
Healthy aging
Natural loss of muscle mass and strength known as sarcopenia
- maintaining muscular strength can help slow this process allowing individuals to maintain independence and quality of life
Chronic disease management
RT has been associated with improved outcomes in individuals with chronic diseases like arthritis, heart disease and COPD
Power generation
Muscle strength is closely linked to power
- weight lifting, sprinting, jumping
Enhanced performance
Muscle strength contributes to improved performance in activities that involve lifting, pushing, pulling, carrying
- greater advantage as athlete with more MS
- ME is key for events that need sustained effort over time (rowing)
Neural adaptations to resistance training
1 . Increased synchronization of motor units
- more units recruited = greater force production = better overall strength
2. Increased firing frequency to muscle
- more coordinated firing = enhanced force production and control
3. Less GTO activity (inhibition)
- GTO inhibits over activation, reduced GTO means more muscle force used
4. Less co activation of antagonist muscles
- smoother more precise movements, reducing injury risk
5. Improved motor unit synchronization
- more efficient and powerful contractions and movements
Structural adaptations to resistance training
- Increased CSA - more contractile proteins (not fiber) = more strength and power
- Increased tendon-ligament stiffness - attached to muscles = better integrity, joint stability and less injury risk
- BMD - increases and will decline risk of fractures and osteoporosis
- More muscle capillary density - more mitochondria = more energy supply and efficiency
Acute hormonal responses to RT
ALL INCREASE
- Catecholamines (EP, NPE, dopamine)
- GH
- IGF-1
- Cortisol
- Testosterone
Catecholamines
EP (adrenaline) helps prepare body for PA (increases HR, dilates airways and mobilizes energy stores) to meet increased demands for fuel
NPE acts as neurotransmitter and hormone, supports fight/flight (increase alertness, HR, blood flow to muscles)
Dopamine is linked to reward, motivation and motor control - overall neurochemical response to exercise
Growth Hormone (GH)
Has anabolic effects, stimulating protein synthesis and supporting tissue repair and growth
Insulin-like growth factor (IGF-1)
Closely linked to GH and plays role in muscle growth, tissue repair and overall anabolic processes
Cortisol
Catabolic hormone involved in breakdown of tissues and mobilization of energy
- its increase during RT is part of body’s stress response
Testosterone
Anabolic hormone that promotes muscle protein synthesis, contributing to muscle growth and repair
Hormonal responses to RT
Greatest acute hormonal elevations with moderate-high intensity, using short rest intervals and stressing large muscle mass
- low volume, high intensity, long rest not as beneficial
Periodization
Systematic and planned approach to organizing and structuring training programs over specific period
- vary intensity, volume and type of exercise to prevent burnout and promote long term improvement
- macro-, meso-, and microcycles
Goals of periodization
- To create training plan that will transfer to real-life goal
- Improve adaptation of body to demands being placed upon it
- Help to peak when necessary for competition/event
Benefits of periodization
- structured progression (broken into manageable chunks)
- prevention of plateaus (introduce variety in exercises, intensity and volume)
- avoid overtraining (planned recovery to prevent injury and burnout)
- holistic approach (strength, cardio, flexibility, mobility)
- adapt to individual needs
- sustainable lifestyle changes (supports development of long-term lifestyle changes)
- injury prevention
- improved mental well being (better motivation, less stress)
- enhanced motivation and accountability
- versatility and adaptability
Seyle’s General Adaptation Syndrome
three-stage process describes our body’s reaction to stress: alarm, resistance, exhaustion
Macrocycle
Addresses overall annual/seasonal training goals. It’s the big picture that outlines general progression, major events and areas of focus
- usually 6 months to 1 year (or more)
- based on individual needs, responses to training, long term goals
Mesocycle
More detailed planning and focus on specific aspects of training. Each will have their own distinct goal ex: strength, power development, skill
- usually 2-6 weeks (multiple per macrocyle)
- short term goal to reach the long term goal
Microcycle
Breaks down training plan into short term phases, and details daily/weekly training sessions. Allows for adjustments and immediate feedback
- focus on specific FITT variables to meet goals of mesocycle
- include rest/recovery/adaptation weeks
- usually few days up to 2 weeks
Linear periodization
- Start with low reps (intensity) and high volume
- As approaching competition, should switch to high volume and lower intensity
- hypothetically best for beginners
- May be limited to diverse training or multiple peaks in the season
Undulating periodization
(aka Non-linear periodization) Training approach involving frequent changes in intensity and volume within short time frames such as micro and mesocycles
- prevent boredom, address multiple goals, prevent plateaus
- requires frequent monitoring and adjusting, possible to overtrain
Block periodization
Spend few weeks on particular aspect of fitness
- more concentration and specialized improvement
- shorter, more intense than linear periodization
- good for advanced athletes, can allow numerous peaks
- can be complex and fatiguing
