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Work muscle above and beyond
what it is accustomed to
and it will adapt !
Overload may be an increase:• Resistance• Repetitions / Sets• Contraction velocity
Overload Principle
Adaptation and Specificity
Muscles adapt differently based on the type of overload placed on them.
Specify the training regimen to elicit the desired adaptations.
Specificity of Training
Training should “overload” the system / muscle type that the individual wishes to train! IE: Energy systems, muscle fiber
type, and sport specificity.
Fast Twitch (FG / Type II)
• HIGH anaerobic capacity• Type IIa (FOG)
vs. IIb• Fatigue easily• Fast contractile
velocity (Vmax)
Muscle Fiber Types
Slow Twitch (SO / Type I)
• Vmax = ½ Vmax of Fast twitch fibers
• High Mitochondria Density
• High no of [Aerobic Enzymes]
Muscle Fiber Types
Muscle Fiber Types and Performance
Genetics Specificity of Training Fiber Conversion
* Power = Force X Velocity *
Concentric: Muscle shortens w/ contraction
Eccentric: Muscle lengthens while it is contracted.
Static (Isometric): No
change in muscle length w/
contraction
Types of Contractions
Isotonic: Movement of a set resistance through a ROM
Isokinetic: Speed of contraction is controlled while subject exerts max effort
Isometric: Training using static contractions
Types of Training
Muscular fatigue is caused by decreases in pH brought about by buildup of lactic
acid.• LA builds up due to lack of O2 to buffer H+ ions resulting from glycolysis. These H+ combine with pyruvate to form LA.
Fatigue
Glucose
Pyruvic Acid (2)
Energy H+
Lactic Acid (2)
Acetyl Co-A (2)
CO2 & H+
Krebs
CycleCO2
H+
Energy ATP
ATP
Mitochondria
Inter Cellular Fluid
To ETC
Anaerobic
AerobicFatty AcidsAmino Acids
Delayed Onset Muscle Soreness
• Caused by:• Minute tears in muscle tissue*• Acute inflammation*• Alteration in cell’s Calcium regulation*• Osmotic pressure changes (retention
of fluid)• Muscle spasms• Any combination of the above
DOMS
Adaptations to Strength Training
Neural Adaptations (First 8-12 weeks) Learn Movement (Motor
Learning) Coordination Motor Unit Recruitment Coordination of Motor Unit Neuromuscular inhibition (GTO
, Muscle Spindles)
Muscle Fibers (Physical Changes) Increase in Size: Hypertrophy
(Particularly Type II) Directly proportional to the VOLUME
of overload Volume = Resistance X Repetitions
Increase in Number: Hyperplasia (?)
Muscular Adaptations
Neural Control• Initial increase in expression of strength
due to improved neural control of muscle contraction.
Neural Drive
Electromyographic studies indicate lower level in EMG activity to muscular force ratio. Muscle produced more force with lower amount of EMG activity. More force with less neural drive. The increase in maximal neural drive to muscle increases maximal strength.
Muscle Hypertrophy
Muscle enlargement is generally paralleled by increased muscle strength.
Increased muscle strength is NOT always paralleled by gains in muscle size.
Increase in cross-sectional fiber area of both ST and FT muscle fibers.
FT fiber area appears to increase to greater extent than ST fiber area.
Zoe Smith weighs in at 58kg but can clean and press 100kgs
Connective Tissue and Bone
Supporting ligaments, tendons and fascia strengthen as muscle strength increases.
Connective tissue proliferates around individual muscle fibers, this thickens and strengthens muscle’s connective tissue harness.
Bone mineral content increases more slowly, over 6- to 12-month period.
Muscle Fiber Conversion?
Studies are inconclusive??? Most show no change or very little Appears that IIb IIa w/ intense
aerobic training Largely genetic and relatively
stable (Absolute Number)
ATP – CP
• Will increase stores of ATP-CP
Anaerobic Glycolysis
• in levels of glycolytic enzymes
• Less LA produced, more efficient Cori cycle, LA tolerance
Energy System Adaptations
Capillary Supply
Increase number of capillaries in a muscle helps support metabolism and contributes to total muscle size.
Improved capillarization has been observed with resistance training by body builders but decreased in power and weight lifters.
Increase of capillaries linked to intensity and volume of resistance training.
Time course of changes in capillary density slow (more than 12 weeks).
Strength
Hypertrophy
Neural Adaptations
Training Duration
Pro
gre
ss
8-12 Weeks
Steroids
Steroids
Gains in the Beginning of a Program
Intramuscular Fuel Stores
• [ATP], [CP], and [Glycogen] Increase
VO2max
• Depends on training
Connective Tissue
• Ligament / Tendon Strength Increases
• Increase in connective tissue surrounding muscle fibers Increased bulk
Bone Mineral Density
Other Adaptations
Capillary Density
• Decreases w/ intense, high intensity ST
• No Change w/ circuit or low weight, high repetition ST
Mitochondrial Density
• Decreases due to CSA
Glycolytic Enzymes
• Increase
Other Adaptations
Hormonal Changes
• Acute increase in Epinephrine, Norepinephrine, and Cortisol ( Gluconeogenesis)
Cholesterol
• Total Cholesterol*• HDL-Cholesterol*
* (Results have been somewhat inconclusive)
Other Adaptations
Aerobic Training:
• IIb IIa• Hypertrophy of I and IIb fibers
• Increase in enzymes, mitochondria, & capillaries; especially in I (SO) fibers
Specificity of Training
Strength / Power Training:
• Hypertrophy of IIb Fibers
• Increased glycolytic enzymes
• Increased LA tolerance
• Increased contraction velocity?
Specificity of Training
Strength
Strength is a function of: Neural Factors Type of fibers engaged Anthropometrics/Biomechanics Size of Muscle (CSA) *
Split Routine:• Upper / Lower Body
Alternate Day:• Total body w/ 48 hrs. rest
Antagonist Split Routine:• Agonist / Antagonist muscle on opposing days.
Frequency Systems
Percentage CircuitPyramid
(Progressive Resistance)
Super Set Maximum Fatigue (Negatives)
Lifting Systems
WARM UP / COOL DOWN !
Start with large muscle / multi-joint exercise and progress to single-joint /
isolation exercises
Overload “Core” muscles last
Recommendations
Body Composition Adaptations
For the most part,– Small decreases in body fat– Minimal increases in total body mass– Minimal increases in FFM, about 0.3
kg/weekly
Recommendations
ALWAYS allow 48 hours for complete recovery !
Start slow ! NEVER overload a sore
muscle !
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