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.