Ther-Ex, training

skeletal muscle adaptations to strength training

• hypertrophy

• increase cross sectional area

• fast twitch fibers greater hypertrophy

• decrease or no change in capillary bed density or mitochondrial density/volume

skeletal muscle adaptations to endurance training

• minimal or no muscle hypertrophy

• increase capillary bed density and mitochondrial density/volume

neural changes- strength

• increased # of motor units firing

• increased rate of firing

• increased synchronization of firing

neural changes- endurance

none

metabolic & enzymatic activity

• increase in ATP & PC storage

• increase in myoglobin storage

• increase in phospho-creatine kinase

• increase in myokinase

muscle fatigue

gradual decrease in capcity of NMR system

guidelines for children

• under 6-7: no formal training rec

• focus on aerobic over strength

• encourage WB

• varied, short duration sessions

• low intensity to prevent injury

• multi joint, functional movements

guidelines for older adults

• match frequency, intensity, duration of exercise to goals (don’t under dose)

DOMS

• begins 12-24 hrs

• peaks 48-72 hrs

• subsides 2-3 days later

osteoporosis guidelines

• start w/ 1 set of higher reps (10-12) and work up

• 6-8 weeks stay within 1-2 sets, 2-3x week

• low impact WB exercises

• avoid jumping, quick turns, compressions of spine, torsional hip movements

• screen for fall risk

• start at 40-60% 1RM and move to 60-80