Neuromuscular Adaptations to Resistance Training

1
Neuromuscular Adaptations to Resistance Training

• An Exercise Prescription for
• Athletic Performance

2
Terminology

• Muscular Strength
• Muscular Power
• Muscular Endurance
• Muscular Speed
• Muscular Flexibility
• Muscular Hypertrophy
• Muscular Atrophy

3
Adaptations to Resistance Training

• Increased motor unit recruitment
• Coordination of motor unit recruitment
  (synchronous)
• Rate Coding firing frequency of the motor units
• Decreased autogenic inhibition
• Decreased sensitivity of the golgi tendon organs
  to tension
• may lead to injury

4
Adaptations to Resistance Training

• Chronic Hypertrophy
• more myofibrils,
• actin
• Myosin
• sarcoplasm
• connective tissue
• Transient Hypertrophy
• Due to increased blood flow to the muscles during
  exercise.

5
Adaptations to Resistance Training

• Hyperplasia muscle fiber splitting
• requires heavy resistance training
• requires many months of training

6
Adaptations to Resistance Training

• Fiber type alterations
• muscle fibers begin to take on certain
  characteristics of the opposite fiber type after
  opposing training occurs.
• chronic stimulation of FT motor units with low
  frequency nerve stimulation transforms FT motor
  units into ST motor units within a matter of
  weeks!
• extreme, prolonged training may produce skeletal
  muscle fiber type conversion.

7
Muscular Response to Resistance Training

• Acute Muscle Soreness
• accumulation of H
• Lactate
• tissue edema

8
Muscular Response to Resistance Training

• Delayed Onset Muscle Soreness
• caused by eccentric muscle contraction
• muscle and connective tissue damage
• inflammation (macrophages, white blood cells)
• increased chemical mediators (bradykinin)

9
Muscle Soreness Prevention?

• Stretch after exercise
• Ice after exercise
• Cool down after exercise
• Gradual progression of exercise
• Resistance
• Repititions
• Sets
• Rest between exercise bouts

10
A Training Needs Analysis

• Purpose of the resistance training
• Major muscles used (sport specific)
• Method of training (sport specific)
• Energy systems used (sport specific)
• Movement patterns (sport specific)
• Injuries or deficiencies?

11
Designing Resistance Training Programs

• Select mode of exercise
• free weights, nautilus, etc.
• Select the exercise movement
• Select the order of exercises
• Select number of sets/reps

12
Designing Resistance Training Programs

• Periodization
• hypertrophy
• strength
• power
• speed
• Select the resistance
• strength
• power
• endurance
• size

13
The Importance of Resistance Training

• Males vs Females
• Young vs Old
• Athletes vs Nonathletes
• Weight Reduction
• Prevention of Heart Disease
• Prevention of Osteoporosis
• Prevention of Other Diseases