Lecture 9: Resistance training adaptations and foundational movement patterns Flashcards
Adaptations to resistance training
- Neural adaptations
- Muscular adaptations
- Skeletal adaptations
- Connective tissue adaptations
- Endocrine adaptations
- Cardiorespiratory adaptations
- Psychological adaptations
What is increased neural drive?
1) Increased agonist muscle recruitment
2) Improved neuronal firing rate
3) Reduction in inhibitory mechanisms (ie. GTO delay)
4) Greater synchronization of neural discharge with high intensity muscle contraction
What does increased neural drive do?
Increases the expression of strength and power
The size principle
The heavier the load, the greater recruitment of fast twitch fibres and large muscles and the greater force production
Cross education
Training one limb will increase strength in other limb by 8%
Some stimulatory effect goes to untrained limb
What does cross education indicate?
Central adaptations are important for strength
Bilateral deficit
The force produced by both limbs working together is less than each independently
EMG activity is lower in bilateral
Advantages to bilateral deficit
Less low back pain (orthopedic cost)
Less spinal compression
More sport specific
More force output
Muscular adaptations
Sarcoplasmic and myofibullar hypertrophy
Sarcoplasmic hypertrophy
Increase in volume of sarcoplasmic fluid (containing ATP, CP, glycogen and water) in muscle cell
What does sarcoplasmic hypertrophy improve?
Adds to muscle volume but not strength (ie. body builders)
Myofibullar hypertrophy
Increase in muscle cross-sectional area due to an increase in actin and myosin molecules and an increase in myofibrils
What do type II muscle fibres have a greater potential to experience?
Greater potential for type II muscle fibres to experience myofibullar hypertrophy
Three things that need to happen for myofibullar hypertrophy to occur
- Mechanical tension
- Muscular damage
- Metabolic stress
Mechanical tension
Lift heavy loads with diff rep ranges
(supersets and dropsets)
Muscular damage
Lengthen and control eccentric tempo using heavy loads
Train to fatigue
Micro trauma of myofibrils
Metabolic stress
Train deep into fatigue
6-20 reps at moderate load w short rest
Blood flow restriction
**muscle pump
Blood flow restriction
Limits venous drainage and allows you to reach fatigue faster while still seeing hypertrophy and activation of high threshold motor units
Mechanical tension- Chris Beardsly
Final reps of each set (close failure) involve high levels of motor unit recruitment= high mechanical tension; these are the reps that stimulate hypertrophy
Adaptations of skeletal system
- With progressive overload bones undergo bending forces
- Osteoblasts lay down collagen fibres
- Creates new bone
Adaptations of tendons
Diff adaptations depending on training stimulus
May get longer and stiffer which is good for jumping and plyometrics
How can we increase tendon length?
Yielding isometrics (holding)
Yielding isometrics exercises
Wall sit
Split squat
What can yielding isometrics be beneficial for ?
Injury prevention (ie. jumpers knee, achilles tendon)
How can we increase tendon strength/stiffness?
80%+ 1RM, overcoming isometrics and plyometrics
Overcoming isometrics
Lifting things that you can’t move
Adaptations of endocrine system
A larger muscle mass used, shorter rest intervals and moderate to high intensity load will increased testosterone, growth hormone variants and cortisol for 30 min in men
Acute cardiorespiratory adaptations
Increases in cardiac output, HR, SV, oxygen uptake, systolic BP and blood flow to active muscles
Chronic cardiorespiratory adaptations
Reduced resting HR, increased absolute SV, reduction in high BP, decrease total cholesterol
Psychological adaptations
Improved cognitive abilities and improves self esteem
Interference effect
Aerobic training has a negative effect on anaerobic training BUT anaerobic training has a positive effect on aerobic training
How does aerobic training impact sprint performance and jump power?
Negatively
Running vs cycling
Running has a greater decrement in power output, strength and hypertrophy than cycling bc there is little essentric contraction in cycling
How does anaerobic training improve aerobic training?
Short rest breaks, improves strength, power and running economy
If you combine aerobic and anaerobic training make sure to…
- Increase recovery times btwn combined training sessions
- Important to schedule properly (high vs low intensity)
- Perform aerobic post strength and conditioning
How does strength training impact distance runners?
Increases running economy and increases max speed at which exhaustion occurs
Foundational movement patterns- power
Full body/lower power
Upper power
Foundational movement patterns- lower body strength
Knee dominant
Hip dominant (hinging)
Knee dominant posterior chain
Foundational movement patterns- upper body strength
Vertical push
Vertical pull
Horizontal push
Horizontal pull
Foundational movement patterns- core strength
Anti-rotation
Anti-flexion
Anti-extension
Anti-lateral flexion
Hierarchy of development (base to top)
- Evaluation/testing
- Work capacity
- Strength
- Explosiveness
- Reactive strength
- Speed
Who benefits from anaerobic training?
Everyone
