Adaptations and Responses to Fitness Training Flashcards
responses to resistance training
> greater neutral activation > greater motor unit recruitment > greater mobilisation of energy > the release of catabolic and anabolic hormones > local blood flow increases > lactic acid levels rise
greater neural activity
the frequency and speed at which nervous impulses are sent to muscle cells is increased.
greater motor unit recruitment
in accordance with the size principle, additional motor units are recruited until such a time that the muscle(s) can move the load or all motor units have been activated.
greater mobilisation of energy
the release and subsequent use of metabolic substrates like creatine phosphate and glycogen increases energy output of muscle cells
the release of catabolic and anabolic hormones
the release of peptide hormones (growth hormone and insulin) and steroid hormones (testosterone and oestrogen) to stimulate the growth and recovery of muscle tissue after training
local blood flow increases
blood flow is increased to the site of the active muscles in order to deliver essential glucose and removed waste products. this results in additional fluids in the sarcoplasm and a temporary increase in muscle volume. often this is referred to by weight trainers as the ‘pump’, or sarcoplasmic hypertrophy
lactic acid levels rise
glucose metabolism causes levels of lactic acid to rise in the active muscle, leading to a local burning and aching sensation
hypertrophy (adaptation to strength training)
the cross-section of the overloaded muscle(s) increases which results in an increase in the overall muscle size.
Hypertrophy largely affects the fast twitch muscle fibres, meaning those who have more slow twitch fibres are unlikely to make the same hypertrophy gains
increased type 2b fibre concentration (adaptation to strength training)
when strength training is performed for a considerable period of time, type 2a fibres begin to develop the physical characteristics of the b fibres thus enabling the muscle to generate even greater volumes of force
hyperplasia (adaptation to strength training)
some research authorities have claimed that a single muscle fibre has the capacity to split into two separate fibres which would allow an individual to develop more muscle fibres = hyperplasia
this is speculative and controversial
greater storage of ATP/CP (adaptation to strength training)
the increased muscle size results in a greater volume of fluid (sarcoplasm) within the muscle, providing a greater potential for the storage of ATP/CP - higher levels increase the anaerobic capacity of the muscle
increased anaerobic enzymes (adaptation to strength training)
an increase in the number of anaerobic enzymes also occurs as a result of regular strength training, particularly myosin ATPasem creatine kinase, myokinase and phosphofructokinase. These enzymes help to accelerate the speed at which energy (ATP) can be generated from glycolysis.
reduced proprioceptor sensitivity (adaptation to strength training)
the sensitivity of the muscle spindles and golgi tendon organs will diminish, which enables the muscles to withstand a greater magnitude of force and tension without initiating the stretch reflex or autogenic inhibition.
in novice exercisers the stretch reflex and autogenic inhibition can result in an involuntary muscle relaxation during the exercise technique = increased risk of injury
increased strength of the tendinous attachments (adaptation to strength training)
the strength of the muscle’s tendinous attachment to the periosteum will increase, enabling the muscle to withstand more force and tension
reduced mitochondria density (adaptation to strength training)
strength training reduces the mitochondrial density in the loaded muscle which will reduce the muscle’s ability to generate aerobic energy
increased calcium release (adaptation to strength training)
the magnitude of calcium released within the muscle from the sarcoplasmic reticulum also increases following a regular programme of strength training - this increases both the strength and speed of the muscular contractions
increased angle of pennation (adaptation to strength training)
in pennate muscle fibres, strength training has been shown to increase the angle of pennation which ultimately increases the muscles ability to produce higher levels of force
increased active motor units (adaptation to strength training)
an increase in the number of active motor units will occur, allowing the nervous system to recruit a greater number of muscle fibres. Similar neural adaptations will also enable the speed at which the twitches are delivered to the muscle to increase, thus increasing the speed of the muscle contractions
guidelines for muscular strength training
frequency = 2-3 times p/week intensity = 2-4 sets, 6-10 reps, 75-85% of 1RM, 2-3 mins time = variable, depending on how many muscle groups are being worked Type = variable, but at least exercises for each muscle
increased mitochondrial density (adaptations to muscular endurance training)
muscular endurance training results in an increased size of mitochondria - which enables a greater production of ATP from the aerobic energy pathway
increased myoglobin concentration (adaptations to muscular endurance training)
myoglobin is a protein that transports and stores oxygen through and within the skeletal muscles. Regular endurance training results in an increase in the volume of myoglobin, which in turn facilitates a greater transport of oxygen through the muscular environment
capillarisation (adaptations to muscular endurance training)
this is a structural adaptation that results in a greater number of capillaries forming within the active tissues. Regular endurance training results in a greater number of capillaries forming in and around the type 1 and 2a fibres, thus increasing the delivery of oxygen and nutrients
increased lactate threshold (adaptations to muscular endurance training)
muscular endurance training results in a greater exposure to lactic acid and hydrogen ions. this exposure increases the muscle’s ability to “buffer” these acids and ultimately reduce the acidity of the muscular environment. this buffering process is primarily controlled by the salt ‘bicarbonate’ and ultimately increases the lactate threshold and subsequently the point at which the OBLA occurs
increased type 1 fibre type (adaptations to muscular endurance training)
when muscular endurance training undertaken over an extended period of time, the type 2a fibres begin to transform and develop the physical characteristics of the type 1 fibres, thus increasing their endurance capacity
An increased number of active motor units will occur, allowing nervous system to recruit a greater number of muscle fibres. similar neural adaptations will also enable the speed at which the twitches are delivered to the muscle to increase, thus increasing the speed of the muscle contractions
guidelines for muscular endurance training
frequency = 2-3 times a week intensity = 1-3 sets, 15-25 reps. 40-60% 1RM, 30-90 secs rest time = variable depending on how many muscle groups being worked type = variable but at least two different exercises for each muscle
muscular fitness training
the integration of both muscular strength and endurance training. while muscular fitness training will result in a wide range of physiological and psychological benefits, the extent of the strength or endurance adaptations will reduce when thes approaches are combined