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)
