Neuromuscular Adaptations to Resistance Training

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Neuromuscular Adaptations to Resistance Training

• Chronic exercise - many adaptations in
  neuromuscular system - dependence on the type of
  training
• AEROBIC TRAINING - LITTLE gain in STRENGTH,
  RESISTANCE TRAINING - MUCH gain in STRENGTH AND
  POWER.

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• Muscle Strength - maximum force generated (1 - RM
  - one repetition maximum)
• Muscle Power - explosive aspect of strength,
  product of strength and speed of movement power ?
  (force x distance)/time

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• Muscular Endurance - muscles ability
  to repeatedly develop and sustain near
  - or maximal forces for an extended period
  of time (sit-ups, push-ups)

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Strength Gains from Resistance Training

• Early Gains - influenced by NEURAL FACTORS
  (improved coordination, improved learning,
  increased activation of the prime mover muscles).
• Long-term Gains - result from HYPERTROPHLY of
  the trained muscle
• Increased number of muscle fibers - HYPERPLASIA
• Increased size of existing fibers HYPERTROPHY

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• Muscle Atrophy - decrease in size and strength
  when inactive (injury, disease). Begins quickly,
  reduced maintenance program - reduced atrophy
• Fiber Type Alteration - one fiber type
  - converted to the other type - result
  of cross - innervation of
  chronic stimulation

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Muscle Soreness

• Acute - during of immediatly after exercise
  (accumulation of H, lactate, edema) - disappears
  within few minutes - hours after exercise.
• Delayed - onset Muscle Soreness (DOMS)
• Felt 1 - 2 days after heavy bout of exercise
  primarily from eccentric action, associated with
  actual muscle damage

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• Prevention
• Reduce eccentric component during early tr.
  starting tr. at low intensity

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Design of Resistance Training Program

• Use of STATIC or DYNAMIC ACTIONS (use of free
  weights, variable resistance, isokinetic actions,
  plyometrics)

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• Tailoring Program to athletes specific needs
  LOW-REPETITION, HIGH RESISTANCE TR. - enhances
  strength
• HIGH-REPETITION, LOW-INTENSITY - optimizes
  endurance
• PERIODIZATION - prevention of overtraining
• RESISTANCE TR - activities quite SIMILAR to
  actual performance
• Resistance training - BENEFIT FOR ALL (gender,
  age, athlete)