Training adaptations Part 2 Flashcards
why resistance train ?
weightlifting and poet raining
body building -aesthetic goals
health and fitnes
Rehabilitation
sport performance maximization
reduction of injury
health and fitness considerations
(of resistance training)
World Health Organization
- musculoskeletal disorders are most frequent causes of physical disability in both developed and developing countries
-low back injury is the primary cause of workplace disability. They primary cause of low back injury is
-grip strength is a predictor of old age disability
training muscles to become stronger
definitions
contraction types
training principles
strength training systems
strength definition
slitty of a muscle or group of muscles to produce maximum force (linear measurement) or torque (angular measurement) at a specific velocity
power definition
the amount of force generate as a function of velocity
endurance definition
the ability of muscle to produce force over a period of time
types of training: isotonic
constance force (tension)
- often used to describe classic resistance trainmen
more accurate = dynamic constant external resistance (DCRE)
types of training: isokinetic
constant velocity
maximum force (or any percentage of max effort) generates throughout the full range of motion (ROM) at a pre-established velocity of limb movement
concentric action
muscle shortens
internal force > external force
eccentric action
muscle lengthens
internal force < external force
isometric action
no net change in muscle length
internal force = external force
training design
how would the resistance training program of a mogul skier differ from a medium-distance swimmer with regards to:
1. upper vs. lower body
2. types of contractions (etc, is, con)
More lower body for skier (neither neglect the other) more upper body for swimmer
Skier more eccentric contractions happening would want to train a lot of eccentric
principal of specificity
trainman principles
specificity (SAID)
specific adaptation to imposed demands
strength and endurance gains are specific not only to involved muscles, but also speed of contractions, energy source, contraction type ect.
how would EMG change after 8 weeks of strength training
when it is measured lifting a weight which was the same as the max you could lift before training
It is lower, less motor units will need to be activated
Lifting the same weight, with a stronger muscle
decreased
how would EMG change after 8 weeks of strength training
when it is measured during max lifting performance (which is higher than before training)
It is the same or higher than before training, could be activating more motor units than before training
increase or stay the same
one goal during strength training is to maximize # of ________ so that more muslce fibers get trained
motor units recruited
if one trained with a constant resistance, that resistance may be difficult to lift for the first couple of weeks and motor unit recruitment would be ___
high
as one gets used to this resistance (after a couple of weeks) the exercise feels easier and you would require _______ motor unit recruitment
less
if you want to maximize your training adaptations, what is wrong with this situation? how could you alleviate this
progressive overload (need to increase the load)
training principles
progressive overload
3 factors
increase load
increase speed of contraction
increase load and speed
promotion of strength and endurance gains require loads greater than normal for the client
progressive overload continued
as strength increases, load must increase (3-4 weeks)
60% of max to stimulate development of strength
80-100% for more rapid gains in strength
if you applied this technique to resistance training in order to ensure training of all your muscle fibres, what training principle would you be practicing?
variety
training principles
variety
some part of your resistance training program should be changed every 2-2-3 weeks
to get optimal recruitment (and training) of muscle, your exercises must be changed frequently
-probably the most under-utilized principle
how to introduce variety
variety can be introduced in resistance training by changing
grip
positioning
exercises
speed of contraction
repetitions or load
training principles
stress rest
period of rest and proper nutrition are necessary following stress (training session) for recovery and adaptation
inadequate rest results in plateaus or declines (overuse)
can do split programming or alternate muscles groups worked
-for each individual muscle
-aerobic training 18-24 hours
training principles
symmetry
development of a balanced body
symmetry of muscle development around joints (above and below, agonist/antagonist)
prior to training already have force development difference (pennate vs. fusiform
at least 1 exercise per major muscle group
posture and alignment
training principles
contraction-control principle
-need to demonstrate control of the load
-use of muscular contraction, not momentum
-results in injury reduction and movement through full ROM (proprioceptor activity)
-manipulated to meet demands of the sport/activity
training principle
ceiling principle
gains become smaller as fitness levels reach genetic potential
40% improvement untrained
20% moderately trained
15% trained
10% advanced
2% elite
detraining
sometimes referred to as the use it or lose it principle
loss in strength may be seen after 1 to 2 weeks
- signifiant attribution to decreased neural drive with disuse
training as few as 1 to 2 times per week adequate to maintain strength training gains
examples of overload trainmen systems:
(optimizing motor unit recruitment)
progressive or forced resistance training
eccentrics
isometrics
resistance training basics
progressive resistance exercise (PRE) recommendations
-use 3-RM to 12-RM
- 1 set is effective if 10-RM is used
produce most of the health benefits
increased compliance
2-3 days per week is most effective
large muscle before small muscles
multi joint before single joint exercises
weight lifting “to exhaustion”
it is recommended that you preform your weight lifting sets to exhaustion (until you fail) because that will allow greater motor unit recruitment
what muscle units (and therefor fibres) will you recruit first?
type I units
what muscle units (and therefor fibres) will fatigue first?
type II fast twitch
isometric exercise limitations
strengthens muscle at a specific point in ROM
can become very time consuming
poor application for function sports training
isometric exercise benefits
useful for testing
aids in development of core stability
helpful in rehabilitation
helpful in overcoming “sticking points”
plyometric training
uses explosive movement to mobilize the stretch-recoil properties of muscle
ballistic resistance training (concentric contractions)
proceeded by a rapid eccentric contraction or stretch are more forceful than those that are not
1. stretch reflex
2. elastics rebound of muscle
plyometric training allows athletes to
-activate stretch reflex
-better coordinate transfer of elastic energy
-develop greater power at end of movement
-accelerate through complete ROM
stimulates sports performance more closely then regular lifting
-inhibits Golgi tendon reflex (dishibition
how could you use plyometric training to improve vertical jump performance (i.e. how could you alter the plyometric training to increase activation of muscle spindles?
by using a box and elevating
using resistance bands
eccentrics advantages
high tension produced; therefor, more hypertrophy with training
eccentric contraction are important in many sports
build power (force x speed)
muscle soreness and stiffness
-delayed onset muscle soreness (DOMS)
eccentric actions produce muscle soreness
-24-48 hr post exercise
-due to damaged tissue
-inflammation
-*lactic acid does not cause DOMS
cell damage
-altered sarcomere alignment/sarcoplasmic reticulum
more produced in beginners, DOMS improves with each exercise bout
DOMS model: six phases in DOMS development and subsequent recuperation
- unaccustomed exercise using eccentric muscle actions (downhill running, slowing lower weights)
- high muscle forces damage sarcolemma causing release of cystolic enzymes and myoglobin
- damage to muscle contractile myofibrils and non contractile structures
- metaboltes accumulate to abnormal levels in the muscle cell to produce more cell damage and reduced force capacity
- delayed onset muscle soreness considered to result from inflammation, tenderness, pain
- the inflammation process begins; the muscle cell heals; the adaptive process males the msucel more resistant to damage from subsequent exercise
can anything help? (in regards to DOMS)
previous flexibility training and subsequent muscle elongation prior to eccentric training results in decreased
repeated bout effect
1 bout of eccentric exercise protects you from soreness on a 2nd bout (this is called “the repeated bout effect)
alteration in neural recruitment of muscle fibers (more type I recruitment on the 2nd bout)
sarcomeres might become stiffer after the first bout of eccentric use
weak sarcomeres are damaged during the first bout of eccentric exercise and replaced by stronger sarcomeres
external rhabdomyolysis
-Someone who hasn’t not worked out, works out hard they will get this
muscle proteins appear in the blood
kidneys could be damaged
urine appears dark in colour
combining strength and endurance training
-strength resistance training plus aerobic training equals less strength improvement
strength resistance training may also hinder performance
-incoperating a break between workouts may alleviate some of the problem
-more research is needed
-health benefits of both types of training may be obtained by training for both strength and endurance
during off season
variety
overload
immediately before the competitive season
specificity
during the competitive season
overload
specificity
immediately after the competitive season
variety
periodization
alteration in training protocol throughout the year
periods of high volume, high overload training are altered with period of lower volume training
-prevents overtraining
-allows for peaking for competition
periodization def:
a variation of training intensity and volume (total work) to ensure peak performance is achieved in correspondence to competition
periodization (cyclical) ex
macrocycle - 1 year
mesocycle- 3 months
microcycle- 1 week
mesocycles
preparation phase
high volume, low intensity
3-5 sets/ 8-12 reps at 50-80% 1RM
mesocycle
first transition phase
mod. volume, mod intensity
3-5 sets 5-6 reps at 80-90% 1RM
mesocycle
competition phase
low volume, high intensity
3-5 sets/ 2-4 reps at 90-95% 1RM
mesocycle
Second transition phase (active recovery)
low intensity workouts incorporating various modes
*varies significantly dependent on philosophy c
when would training volume be high and when would it be low?
pre-season
during competitive season
immediate after competitive season
off season
high
low
low
high
periodization
tapering for peaking
reduction in training volume
1 to 2 weeks before competition
conversion fo Type IIa back to Iix
“overshoot in conversion” more type Iix than before
taper for ENDURANCE athletes: hig intensity, low volume taper
-increased oxidative enzymes
-increased muscle glycogen
-increased running performance
benefits regardless of age
both men and women respond to strength training regardless of age
elderly improve gait and stair climbing speed
how much can we reverse?
-muscle aerobic capacity decreases with age
-mitochondria and capillaries can increase with training in older people up to levels that are equal to young active individuals
-submaximal aerobic performance of older trained individuals cna be similar to you ng untrained (10kn run time)
-older trained peoples maximal aerobic power may still be lower due to changes in ability to deliver blood and oxygen to the muscle (changes to heart and lungs)
resistance training guidelines for middle age and older
benefits in health and disease
-focuses on benefits in health and disease
-single sets
-8 to 15 RM
-2day per week
resistance training for children
still controversial
states concerned is epiphyseal fractures (growth plate injuries)
research has not supported this concern
if we are worried about growth plate injury, what form of exercise should we be more
resistance training for children
should be:
-closely supervised
-focus on concentric contractions
-high reps, low resistance
-increase weight gradually (small increments)
-focus on technique
-emphasize spotting and safety
-avoid maximal lifts
flexibility
the ability to move a joint through its full range of motion (rom)
active ROM is typically most important in sport
passive stretching
stretch is achieved by an external force applied by yourself or partner
active stretching
stretch is achieved by contraction of the antagonist (opposite) muscle group
limits to flexibility
- joint structure (hinge vs. ball and socket joints
- muscle elasticity and length
- nervous system activity (muscle spindles, GTOs)
when to use static stretching
cooldown
flexibility training (to improve active rom
when to use dynamic
warmup
kicks
static stretching
why do we hold stretches
fatiguing the spindles- then may be able to push the muscle further
stretching and performance
30 min of static stretching impairs subsequent strength for up to 60 min
-decreased motor unit activation
-muscle spindle fatigue
-elongation of elastic component in muscle thereby reducing recoil forces
static stretching immediately preceding 100 m has been found too impair sprint performance
