WK2

Vocabulary flashcards based on the lecture notes covering neural, morphological, endocrine, and performance adaptations to resistance training.

Factors Underpinning Force Expression

Multiple factors that combine to allow for modulation of force expression

Motor Unit Recruitment

Governed by the Size Principle

Size Principle

Increased force output occurs through the addition of motor units, starting with smaller fibers and progressing to larger fibers.

Rate Coding

Refers to the frequency that motor units are activated at; Increased activation frequency, increased force

Impacts of Resistance Training on the Neuromuscular System

Increased motor unit recruitment, improved motor unit synchronisation, increased motor unit firing rate; Improves the rate of force development; Adaptations are most efficiently generated by high intensity contractions

Muscular Hypertrophy

Chronic exposure to resistance exercise leads to increases in muscle cross-sectional area

Fibre Type Adaptations

No evidence of Type I fibres turning to Type II fibres; Mostly occurs in the early stages of training; Adaptive process is reversible

Structural and Architectural Changes

Exposure to heavy resistance training induces changes in pennation angle and fascicle length; Allow greater force to be applied to the bone and therefore greater outward force expression during movement

Connective tissue adaptations

Strength and load-bearing capacity adaptations occur at specific locations; Stiffness of connective tissue also increases due to high-intensity resistance training exposure

Practical Implications for Morphological Adaptations

Target high training intensities when seeking changes in morphology; Adaptations are proportional to the training stimulus; Training to volitional failure isn’t require to optimise adaptive response

Physiological Outcomes of Training Programs

Improve work capacity; Increase muscle CSA; Increase force generating capacity; Improve rapid force generating capacity

Hormonal Responses to Resistance Training

Acute or transient changes during and after training; Chronic changes in acute response to training; Chronic changes in resting concentrations

Acute Responses to Training

Increases in Testosterone; Increases in IGF-1 & GH; Increases in Cortisol; Changes occur quickly and rapidly stabilise

Chronic Changes to Acute Responses

Mirror improvements in muscular force; Theoretically allows the individual to better tolerate and sustain higher intensity exercise; Limited to no evidence that these changes impact hypertrophic response of skeletal muscle to resistance exercise

Chronic Changes in Resting Hormones

Limited evidence that chronic exposure to high intensity resistance training leads to changes in resting hormone concentration; Chronic elevation of resting hormones is in fact counterproductive

Cortisol Responses during Training

Responsible for portioning of metabolic resources prior to the tissue remodelling stage; Provides for an increased ‘pool’ of amino acids

Practical Implications for Hormonal Responses

Largest acute changes in hormones occur during high- intensity resistance training coupled with shorter rest periods

Impacts of Resistance Training on Performance Outcomes

Improvements in motor capacities are linked to improvements in performance outcomes

Impact of Resistance Training on Sprinting Performance

Improvements in relative strength are closely linked to improvements in performance

Impacts of Resistance Training on Change of Direction Performance

Improvements in motor capacity improve COD performance; Adaptive responses can be task specific

Practical Applications of Resistance Training

Improvements in motor capacities from resistance training have positive impacts across a range of tasks