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Conditioning For Muscular Strength Overload Principle Work muscle above and beyond what it is accustomed to and it will adapt ! Overload may be an increase: Resistance Repetitions / Sets Contraction velocity 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. Muscle Fiber Types Fast Twitch (FG / Type II) 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 FG fibers Mitochondria Density [Aerobic Enzymes] Muscle Fiber Types and Performance Genetics Specificity of Training Fiber Conversion * Power = Force X Velocity * Types of Contractions Concentric: Muscle shortens w/ contraction Eccentric: Muscle lengthens while it is contracted. Static (Isometric): No change in muscle length w/ contraction Types of Training 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 Fatigue 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. DOMS Delayed Onset Muscle Soreness Caused Minute by: 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 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) 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 (?) 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) Energy System Adaptations ATP – CP Will increase stores of ATP-CP Anaerobic Glycolysis in levels of glycolytic enzymes Less LA produced, more efficient Cori cycle, LA tolerance Gains in the Beginning of a Program Steroids 8-12 Weeks Strength Progress Steroids Hypertrophy Neural Adaptations Training Duration Other Adaptations 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) Specificity of Training Aerobic Training: IIa Hypertrophy of I and IIb fibers Increase in enzymes, mitochondria, & capillaries; especially in I (SO) fibers IIb Specificity of Training Strength / Power Training: Hypertrophy of IIb Fibers glycolytic enzymes LA tolerance in % of CSA from type II Increased contraction velocity? Strength Strength is a function of: Neural Factors Type of fibers engaged Anthropometrics/Biomechanics Size of Muscle (CSA) * Frequency Systems Split Routine: Upper / Lower Body Alternate Day: Total body w/ 48 hrs. rest Antagonist Split Routine: Agonist / Antagonist muscle on opposing days. Lifting Systems Percentage Circuit Pyramid (Progressive Resistance) Super Set Maximum Fatigue (Negatives) Recommendations WARM UP / COOL DOWN ! Start with large muscle / multi-joint exercise and progress to single-joint / isolation exercises Overload “Core” muscles last Recommendations ALWAYS allow 48 hours for complete recovery ! Start slow ! NEVER overload a sore muscle !