Neuromuscular Adaptations to Resistance Training An Exercise Prescription

Neuromuscular Adaptations to Resistance Training An Exercise Prescription for Athletic Performance

Terminology Muscular Muscular Strength Power Endurance Speed Flexibility Hypertrophy Atrophy

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

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.

Adaptations to Resistance Training Hyperplasia: muscle fiber splitting – requires heavy resistance training – requires many months of training

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.

Muscular Response to Resistance Training Acute Muscle Soreness – accumulation of H+ – Lactate – tissue edema

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)

Muscle Soreness Prevention? Stretch after exercise Ice after exercise Cool down after exercise Gradual progression of exercise – Resistance – Repititions – Sets – Rest between exercise bouts

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?

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

Designing Resistance Training Programs Periodization hypertrophy strength power speed Select the resistance strength power endurance size

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