Chapter 5: Resistance Training Adaptations Flashcards
Acute responses to Resistance Training: Neurological Responses
EMG Amplitude & Number of motor units recruited INCREASE.
Acute responses to Resistance Training: Muscular Changes
INCREASE:
-Hydrogen ion concentration
-Inorganic phosphate concentration
-Ammonia levels
No change/slight decrease:
-ATP concentration
DECREASE:
-CP concentration
-Glycogen concentration
Acute responses to Resistance Training: Endocrine Changes
INCREASE:
-Epinephrine concentration
-Cortisol concentration
-Testosterone concentration
-Growth Hormone Concentration
What is Motor Unit Recruitment (MUR)
Is the activation of more motor units to deal with increased load. increases to deal with lose of force production of fatigued motor units.
What is Rate Coding
Is the motor unit firing rate, increases to deal with lose of force production of fatigued motor units.
What substances are present during Fatigue
Fatigue is the Accumulation of metabolites (H+, ammonia)
Depletion of fuel substrates (Creatine Phosphate CP, Glycogen)
Endocrine system during resistance training
(Endocrine is the hormone production system in our body.)
INCREASE:
-Epinephrine (fat and Carb breakdown)
-Cortisol (Tissue degradation)
-Testosterone (muscle protein synthesis)
-Growth Hormone (muscle protein synthesis)
Chronic Adaptations to Resistance Training: Muscle Performance
INCREASE: Strength, endurance, & power
Chronic Adaptations to Resistance Training: Muscle Enzymes
INCREASE: Phosphagen system enzyme absolute levels, Glycolytic enzyme absolute levels
MAY INCREASE: Phosphagen system enzyme concentrations, Glycolytic enzyme concentrations.
Chronic Adaptations to Resistance Training: Muscle Substrates
INCREASE: ATP absolute levels, CP absolute levels,
MAY INCREASE: ATP Concentration, CP Concentration
DECREASE: ATP & CP changes during exercise, Lactate increase during exercise.
CP=creatine phosphate
Chronic Adaptations to Resistance Training: Muscle Fiber Characteristics
INCREASE: Type I CSA, TYPE II CSA, % Type IIa
Decrease: % Type IIx
No CHANGE: % Type I
CSA = cross-sectional area
Chronic Adaptations to Resistance Training: Body Composition
INCREASE: Fat-free mass
Likely Increase: Metabolic rate
Likely decreases: % Fat
Chronic Adaptations to Resistance Training: Neurological Changes
INCREASE: Motor Unit firing rate
Likely INCREASES: EMG amplitude during MVC, Motor unit Recruitment
DECREASES: Concentration.
*MVC = maximal voluntary contraction
*EMG = electromyogram
Chronic Adaptations to Resistance Training: Structural Changes
Likely INCREASES: Connective tissue strength, Bone density/mass
Newbie Gains, neurological
Most strength gains early on are attributed to neural factors
Long Term:
-MU Recruitment increase
-MU Firing Increases
-Contraction Decreases
Chronic adaptations: Muscular
Hypertrophy: Muscle CSA (size)
-TypeIIx -> Type IIa
-Fat Free mass increases
Energy System Enzymes absolute levels increase
ATP and CP absolute levels increase
Chronic Adaptations: Structural
Increases connective tissue strength
-Tendon stiffness
Increased bone density / mass
Chronic Adaptations: Cardiovascular
RT depends primarily on anaerobic metabolism
Myoglobin and mitochondrial density tend to decrease
-Would decrease aerobic performance
aka, training strength will decrease your performance at running.
Chronic Adaptations: Body Composition
Increase FFM, will decrease fat %
May increase resting metabolic rate.
What are the factors that influence body adaptation to training
Specificity in training:
-Free weight increases ability at free weight
-Speed of weight training
Sex:
-Hormone drive
-Strength per pound of FFM: M & F almost similar
-Strength per unit of muscle CSA: difference is negligible
-Males have more test and growth hormone
Age & Genetics on muscle building
Age: Muscle mass decreases in 30s, diminished ability to produce force or produce force rapidly, this can be combatted with high intensity RT.
Genetics:
-Everyone is born with a set of different kinds of fiber, we then build and alter this set base line but we always have that baseline. % of Type I & Type II
Overtraining
-Staleness & general fatigue
-Stems from inappropriate levels of volume or intensity
-Decreases performance
-Attempting to do too much too soon.
Best cure: REST
Detraining
-Adaptations when exercises ceases
-OPPOSITE of what happens during training: lost muscle tissue, neurological function
-Relatively slow decrease
-1/2 sessions / week can aid in prevention.
