strength week 1 content

bodybuilding

• resistance training used to create a muscular, symmetrical physique

• success is determined by subjective quality of physique

men body building categories

physique, bodybuilding, and classic physique

women bodybuilding categories

bikini, figure, physique, bodybuilding, and fitness

power lifting

bench press, deadlift, and squat

• total weight lifted is metric of success

• different rules for different federations

weightlifting

snatch and clean and jerk

• total weight lifted is metric of success

ATP

rate of production and consumption is trainable

phosphagen system

high intensity, short duration

• ATP is used in cytoplasm/crossbridges and Pcr is right next to it = easy access and fast

phosphagen system waste

hydrogen ions, which decrease pH

glycogen system

carbs

• doesnt produce ATP as fast, but more = longer duration

glycolytic system waste product

lactate - levels indicate aerobic vs anaerobic

oxidative system

FFA

pyruvate

proteins

stored outside muscle = takes longer, but makes a LOT

acute fatigue is from…

a depletion of substrates

phosphagens are depleted by

high intensity anaerobic exercise

phosphagens repletes within

8 minutes due to aerobic metabolism

glucose stores are depleted by

low-intensity exercise and repeated, very high intensity exercise

glucose stores repleted by

ingestion of carbs - may take up to 24 hours

• .7-3 g/kg every 2 hours

more ATP produced =

less storage = more fatigue

type l - slow twitch

generate energy for ATP resynthesis through aerobic system of energy transfer

type l fibers have

• low myosin ATPase activity

• slow calcium handling ability and shortening speed

• less developed glycolytic capacity

• large and numerous mitochondria

type ll : fast

anaerobic, rapid energy generation for quick, powerful muscle actions

type ll fibers have

• a high capability for electrochemical transmission of action potentials

• high myosin ATPase activity

• rapid calcium release and uptake by an efficient SR

• high rate of crossbridge turnover

type llx

• fastes and most powerful

• shift to lla

• not good at sustained performance

• hard to activate, held in reserve for emergency

aerobic training results in

a transition from type llx and type l to a greater percentage of lla