adaptations from strength training Flashcards
What are adaptations we can expect after following a strength specific training programme? (at the correct intensity and duration, 2-5 times per week for at least 12 weeks)
- neural pathways
- muscle and connective tissue
- metabolic function
How does the neural pathways structurally adapt?
- Increased recruitment of motor units and FG and FOG fibre types
- Decreased inhibition of stretch reflex
How does the neural pathways function improve?
- Increased force of contraction
- Improved co-ordination and simultaneous stimulation of motor units
- Increased force of contraction from the agonist muscle
- Decreased inhibition from the antagonist
- Increased stretch of the antagonist
overall how does the neural pathways adapted structure and function help?
Increased speed, strength and power output
How does the muscle and connective tissues structurally adapt?
- Muscle hypertrophy (cross-sectional area 20%-45% increase)
- Muscle hyperplasia
- Increased number of and size of contractile proteins and myofibrils
- Increased strength of tendons and ligaments
- Increase bone density and mass
How does the muscle and connective tissues function improve?
- Increased force of contraction
- Increased size of FG fibre types
- Strength endurance will increase FOG fibres size
- Increase force of contraction
- Increased number and thickness of actin-myosin filaments and cross bridges
- Increased number of myofibrils
- Increased protein synthesis
- Increased joint stability
- Decreased risk of injury
- Increased absorption of calcium
- Decreased risk of osteoporosis
overall how does the muscles and connective tissues adapted structure and function help?
- Increased muscle mass
increased speed, strength and power output - Increases intensity of performance
- Hypertrophic physique, which may increase self-esteem.
How does the metabolic function structurally adapt?
- Increased ATP, PC and glycogen stores
- Increased enzyme activity
- Increased buffering capacity
- Increased muscle mass
How does the metabolic function improve?
- Increased capacity for alactic energy production
- Increased energy for speed and power activities
- Increased efficiency of anaerobic energy production
- Increased activity of ATPase, creatine kinase and glycolytic enzymes
increased tolerance and removal of lactic acid - Delay OBLA
- Increase anaerobic threshold
- Improved body composition
- Increased metabolic rate
overall how does the metabolics function adapted structure and function help?
- Increased anaerobic fuel stores and energy production
- Increased anaerobic threshold and delay OBLA, which increases the intensity and duration of performance
- Increased metabolic rate, increasing energy expenditure and managing weight
