Lecture 9: Resistance training adaptations and foundational movement patterns

Question 1

Adaptations to resistance training

Answer 1

1. Neural adaptations
2. Muscular adaptations
3. Skeletal adaptations
4. Connective tissue adaptations
5. Endocrine adaptations
6. Cardiorespiratory adaptations
7. Psychological adaptations

Question 2

What is increased neural drive?

Answer 2

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

Question 3

What does increased neural drive do?

Answer 3

Increases the expression of strength and power

Question 4

The size principle

Answer 4

The heavier the load, the greater recruitment of fast twitch fibres and large muscles and the greater force production

Question 5

Cross education

Answer 5

Training one limb will increase strength in other limb by 8%
Some stimulatory effect goes to untrained limb

Question 6

What does cross education indicate?

Answer 6

Central adaptations are important for strength

Question 7

Bilateral deficit

Answer 7

The force produced by both limbs working together is less than each independently
EMG activity is lower in bilateral

Question 8

Advantages to bilateral deficit

Answer 8

Less low back pain (orthopedic cost)
Less spinal compression
More sport specific
More force output

Question 9

Muscular adaptations

Answer 9

Sarcoplasmic and myofibullar hypertrophy

Question 10

Sarcoplasmic hypertrophy

Answer 10

Increase in volume of sarcoplasmic fluid (containing ATP, CP, glycogen and water) in muscle cell

Question 11

What does sarcoplasmic hypertrophy improve?

Answer 11

Adds to muscle volume but not strength (ie. body builders)

Question 12

Myofibullar hypertrophy

Answer 12

Increase in muscle cross-sectional area due to an increase in actin and myosin molecules and an increase in myofibrils

Question 13

What do type II muscle fibres have a greater potential to experience?

Answer 13

Greater potential for type II muscle fibres to experience myofibullar hypertrophy

Question 14

Three things that need to happen for myofibullar hypertrophy to occur

Answer 14

1. Mechanical tension
2. Muscular damage
3. Metabolic stress

Question 15

Mechanical tension

Answer 15

Lift heavy loads with diff rep ranges
(supersets and dropsets)

Question 16

Muscular damage

Answer 16

Lengthen and control eccentric tempo using heavy loads
Train to fatigue
Micro trauma of myofibrils

Question 17

Metabolic stress

Answer 17

Train deep into fatigue
6-20 reps at moderate load w short rest
Blood flow restriction
**muscle pump

Question 18

Blood flow restriction

Answer 18

Limits venous drainage and allows you to reach fatigue faster while still seeing hypertrophy and activation of high threshold motor units

Question 19

Mechanical tension- Chris Beardsly

Answer 19

Final reps of each set (close failure) involve high levels of motor unit recruitment= high mechanical tension; these are the reps that stimulate hypertrophy

Question 20

Adaptations of skeletal system

Answer 20

1. With progressive overload bones undergo bending forces
2. Osteoblasts lay down collagen fibres
3. Creates new bone

Question 21

Adaptations of tendons

Answer 21

Diff adaptations depending on training stimulus
May get longer and stiffer which is good for jumping and plyometrics

Question 22

How can we increase tendon length?

Answer 22

Yielding isometrics (holding)

Question 23

Yielding isometrics exercises

Answer 23

Wall sit
Split squat

Question 24

What can yielding isometrics be beneficial for ?

Answer 24

Injury prevention (ie. jumpers knee, achilles tendon)

Question 25

How can we increase tendon strength/stiffness?

Answer 25

80%+ 1RM, overcoming isometrics and plyometrics

Question 26

Overcoming isometrics

Answer 26

Lifting things that you can’t move

Question 27

Adaptations of endocrine system

Answer 27

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

Question 28

Acute cardiorespiratory adaptations

Answer 28

Increases in cardiac output, HR, SV, oxygen uptake, systolic BP and blood flow to active muscles

Question 29

Chronic cardiorespiratory adaptations

Answer 29

Reduced resting HR, increased absolute SV, reduction in high BP, decrease total cholesterol

Question 30

Psychological adaptations

Answer 30

Improved cognitive abilities and improves self esteem

Question 31

Interference effect

Answer 31

Aerobic training has a negative effect on anaerobic training BUT anaerobic training has a positive effect on aerobic training

Question 32

How does aerobic training impact sprint performance and jump power?

Answer 32

Negatively

Question 33

Running vs cycling

Answer 33

Running has a greater decrement in power output, strength and hypertrophy than cycling bc there is little essentric contraction in cycling

Question 34

How does anaerobic training improve aerobic training?

Answer 34

Short rest breaks, improves strength, power and running economy

Question 35

If you combine aerobic and anaerobic training make sure to…

Answer 35

1. Increase recovery times btwn combined training sessions
2. Important to schedule properly (high vs low intensity)
3. Perform aerobic post strength and conditioning

Question 36

How does strength training impact distance runners?

Answer 36

Increases running economy and increases max speed at which exhaustion occurs

Question 37

Foundational movement patterns- power

Answer 37

Full body/lower power
Upper power

Question 38

Foundational movement patterns- lower body strength

Answer 38

Knee dominant
Hip dominant (hinging)
Knee dominant posterior chain

Question 39

Foundational movement patterns- upper body strength

Answer 39

Vertical push
Vertical pull
Horizontal push
Horizontal pull

Question 40

Foundational movement patterns- core strength

Answer 40

Anti-rotation
Anti-flexion
Anti-extension
Anti-lateral flexion

Question 41

Hierarchy of development (base to top)

Answer 41

1. Evaluation/testing
2. Work capacity
3. Strength
4. Explosiveness
5. Reactive strength
6. Speed

Question 42

Who benefits from anaerobic training?

Answer 42

Everyone