Exercise Physiology Resistance training

What are some of the goals of
resistance training?

increased muscular power, endurance, strength, and size

Why can we have large gains in strength without structural changes?

Increased neural control, including increased synchronization and recruitment, rate coding, neural drive, and lowered autogenic inhibition

How does strength training increase synchronization?

More motor units are recruited at the same time, may help make stronger contractions, helps rate of force development

What does rate coding =

frequency of discharge

What style movements have the most impact on rate coding?

High speed or ballistic style movements

What is neural drive?

combination of motor unit recruitment

What does strength training do to synchronization and recruitment

Causes more motor units to be recruited at the same time, helps rate of force development

Neural drive

more motor units are recruited or the motor units are recruited faster, can be both

What happens to GTO

after resistance training the influence of GTO is reduced, allows muscle to produce more force

Transient hypertrophy

muscle diameter increases after a single session, caused by fluid accumulation (edema) in the interstitial and intracellular spaces

Chronic hypertrophy

increase in muscle size after prolonged exercise, long-term structural changes

Fiber hypertrophy

Increased myofibrils, actin & myosin filaments, sarcoplasm, and connective tissue

Detraining

Partial or complete loss of training adaptations due to insufficient training stimulus

Atrophy

After 6 hours protein synthesis decreases, after 1 week strength decreases by 3-4% per day

Hypertrophy considerations

frequency, intensity, protein intake, ROM, tempo, volume

Strength considerations

Frequency, intensity, ROM, tempo, volume