Strength Training - Physiological Adaptations

Question 1

What are the 4 muscle and connective tissue adaptations ?

Answer 1

• increased muscle hypertrophy (size of muscle)
• increased muscle hyperplasia (number of fibers)
• increased number of myofibrils (contractile unit of fibers)
• increased strength of ligaments and tendons

Question 2

What are the 2 neural adaptations ?

Answer 2

• increased recruitment of motor units containing fast glycolytic and fast oxidative glycolytic fibers
• increased force of contraction of the agonist muscle, due to the reflex being delayed so reduction in antagonist muscle inhibition

Question 3

What are the 3 metabolic adaptations ?

Answer 3

• Increased anaerobic fuel stores (ATP, phosphocreatine, glycogen)
• Increased anaerobic enzyme activity (ATPase, creatine kinase, PFK)
• Increased buffering capacity (tolerance and removal of lactic acid using sodium bicarbonate)