Chapter 5 Resistance Training Adaptions
Neural Changes
motor neuoron recruitment, rate coding, train motor units to fire faster and more of them.
As individuals age they not only have diminished ability to produce force, they also have diminished ability to produce force rapidly
...fact
During and immediately after resistance exercise, metabolites accumulate and fuel substrates are depleted so clients need to include adequate carbohydrates in their diets
...fact
Increasing cardiorespiratory endurance capabilities requires aerobic endurance-specific training to achieve optimal results, however resistance training can augment cardiovascular endurance performance and running efficiency by increasing muscle strength and power
...fact
Recruitment of motor units for force production follows the size principal, meaning that smaller motor units are recruited at lower force levels and large motor units are recruited at higher force levels
...fact
The force production capability if a given amount of muscle is not affected by a persons sex
...fact
hypertrophy of muscle size is usually not measurable until
8 to 12 weeks after the initiation of the training program
Cardiorespiratory
Augmentation of the development of endurance and running efficiency Increased capillarization Decreased myoglobin and mitochondrial density
Chronic adaptions
Changes in the body that occur after repeated training bouts and that persist long after a training session is over. Example would be muscle hypertrophy, more motor units firing, muscle strength, muscle endurance, muscle power. Muscle fibers changes CSA type 1 and type 11.
What are the most influential training factors promoting increases hormonal responses?
Higher volume, shorter rest periods, larger muscle mass exercises
Hormonal
Increased concentration of testosterone, Altered epinephrine response Increases sensitivity of receptor sites
Muscular
Increased cross-sectional area Increased size type 11 a will increase more
Ventilation, breathing rate, tidal volume, RER,and RQ
Increase during exercise
Hyperplasia
Increase in number of muscle fibers, has not been definitively shown to occur in humans increase in number of muscle fibers
Skelatal
Increases bone formation/ mass bone density will increase connective tissue strength Adaptations of the skeletal system occur only over the long term. Research has indicated that bone mineral density (BMD) increases or is maintained in postmenopausal women who regularly participate in resistance training. GIt would take six to eight weeks of regular resistance training to see a positive improvement in BMD.
Resistance exercise augments aerobic endurance performance by
Increases muscle strength and power
Increased force demands
Is primarily responsible for activation of fast-twitch motor units. Motor unit synchronization allows more units to be activated at one time
Resistance training
May lead to decreases risk for osteoporosis, fractures, and falls in later life. an increase in muscle bone density
What is most likely to occur during muscular fatigue?
Motor unit recruitment increases, and rate coding increases
Describe 2 ways the body's systems adapt to chronic participation in a resistance training program
Nervous, muscular, skeletal, metabolic, hormonal, cardiorespiratory...
Metabolic
Possibly increased concentration of ATP and CP Possibly increased concentration of creative kinases and mayo kinase has to do with the phosphagen system.
Hypertrophy ( increase in tissue size)
The most obvious adaption in skeletal muscle is hypertrophy, that is an increase in muscle size Chronic adaptations to resistance training include increased cross-section size of the muscle fibres, also known as muscle hypertrophy. Increase in CSA area Hypertrophy in type 1 11 and 11b The chronic adaptation of increased cross-sectional size of the muscle fibres results in an increase of muscle strength and power. Type 1 aerobic type 11 a and b is anerobic
Neural factors
The two neurological factors that govern muscle force are motor unit recruitment and rate coding. initially Increases in strength are caused by a more efficient and number of motor units motor units firing.
Acute adaptions
changes that occur in the body during and shortly after an exercise bout. Example would be heart rate changes, muscular changes...
Nervous system adaptions
if it requires more force it requires more motor units Increases motor unit recruitme Increased motor unit firing rate
bone tissue
is alive, and is a dynamic tissue
endocrine changes
thyroid , adrenal glands controls cordisol.