Resistance Training

two goals of resistance training

the development of strength and the development of bigger muscles

resistance training pathway

weight overload -> decreased neural inhibition -> increased strength and power

one-armed resistance training shows

untrained arm still shows neural improvements; trained arm shoes muscle development and less neural activation needed

side-effects of resistance training

hypertrophy-> decreased relative density of capillaries and mitochondria-> increased diffusion distance -> decreased VO2

hyperplasia

increase in number of muscle fibers

saltin (1977)

smaller muscle fibers in bulky shoulders of female swimmers

resistance training adaptations: skeletal muscle

hypertrophy

resistance training adaptations: increase in size/strength of

ligaments/tendons

resistance training adaptations: do fiber types change?

no, there are no changes in fiber types

resistance training adaptations: ____ in lean body mass and _____ in % body fat

increase in LBM; decrease in % body fat

resistance training adaptations: VO2 max

stays the same or slightly increases

resistance training adaptations: ATP and CP stores

increase; mainly anaerobic exercise

resistance training adaptations: skeletal muscle glycogen stores

increase

resistance training adaptations: anaerobic enzymes

increase (ATPase/Creatine Kinase)

resistance training adaptations: aerobic enzymes

don't change or stay the same since mainly anaerobic work

resistance training adaptations: testosterone levels and sensitivity to growth hormone

increase; cells are more responsive to GH

resistance training adaptations: heart wall thickness ____ and ventricular cavity _____

increases; stays the same size; vasoconstriction ejects more blood but not ideal since harder to contract

resistance training adaptations: resting HR

decreases slightly (5-7 bpm)

resistance training adaptations: chronic strength training ____ BP at rest

decreases; if hypertensive, do resistance training bc baroreceptors code for BP to drop

resistance training adaptations: bone density

increases; due to weight barring activities

olympic and power lifters: capillary density and mitochondrial number

decreases; very anaerobic

olympic and power lifters: % body fat for men and women

10-15% for men and 13-18% for women

olympic and power lifters: VO2 max changes of

-10% to +5% bc type IIx fibers used for anaerobic exercise

body builders: capillary density and mitochondrial number

increases; mostly aerobic activity due to lots of reps and lots of sets

body builders: % body fat for men and women

6-10% for men and 8-14% for women

body builders: VO2 max

increases 5-10% mainly using type 1 muscle fibers

women have ___ of men's testosterone

1:1-30 ratio

women's total body strength

65% of men's

women's upper body strength

55% of men's

women's lower body strength

70% of mens

calculated to relative LBM women are ___ to men in lower body strength

same or slightly greater

calculated relative to LBM women are ___ to men in upper body strength

slightly less

women and strength training: women shower greater this but decreases in this

greater relative strength gains; decreases in body circumferences