1. Long Term Neuro-muscular Adaptations to resistance training

2. Overload Principle

3. Adaptation and Specificity Muscles adapt differently based on the type of overload placed on them. Specify the training regimen to elicit the desired adaptations.

4. 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.

5. Muscle Fiber Types

6. Muscle Fiber Types

7. Muscle Fiber Types and Performance Genetics Specificity of Training Fiber Conversion* Power = Force X Velocity *

8. Types of Contractions

9. Types of Training

10. Fatigue

12. DOMS

13. 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)

14. Muscular Adaptations 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 (?)

16. 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

17. 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.

18. 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)

19. Energy System Adaptations

20. 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).

21. Gains in the Beginning of a Program Steroids 8-12 Weeks Strength Steroids Hypertrophy Progress Neural Adaptations Training Duration

22. Other Adaptations

23. Other Adaptations

24. Other Adaptations

25. Specificity of Training

26. Specificity of Training

27. Strength Strength is a function of: Neural Factors Type of fibers engaged Anthropometrics/Biomechanics Size of Muscle (CSA) *

28. Frequency Systems

29. Lifting Systems

30. Recommendations

31. 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

32. Recommendations ALWAYS allow 48 hours for complete recovery ! Start slow ! NEVER overload a sore muscle !