Physiological adaptations

Neural pathways

increased recruitment of motor units and FG and FOG fibre types

decreased inhibition of the stretch reflex

increased speed strength and power output

Functional effect of increased recruitment of motor units

increased force of contraction

improved co-ordination

Functional effect of decreased inhibition of stretch reflex

increased force of contraction from agonist muscle

decreased inhibition from the antagonist

increased stretch of the agonist

Muscle and connective tissue

muscle hypertrophy

muscle hyperplasia

increased number and size of contractile proteins and myofibrils

increased strength of tendons and ligaments

increased bone density and mass

Functional effect of muscle hypertrophy and hyperplasia

increased force of contraction

maximum and explosive training will increase size of FG fibres

endurance will increase size of FOGs

Functional effect of increased number and size of contractile proteins

increased force of contraction

increased number and thickness of actin-myosin filaments

increased protein synthesis

Functional effect of increased strength of tendons and ligaments

increased joint stability

decreased risk of injury

Functional effect of increased bone density

increased absorption of calcium

decreased risk of osteoporosis

Metabolic function

increased ATP, PC and glycogen stores

increased enzyme activity

increased buffering capacity

increased muscle mass

Functional effect of increased ATP, PC and glycogen stores

increased capacity for galactic energy production

increased energy for speed and power-based activities

Functional effect of increased enzyme activity

increased efficiency of anaerobic energy production

reduces onset of fatigue

Functional effect of increased buffering capacity

increased tolerance and removal of lactic acid

delay OBLA

increased anaerobic threshold

Functional effect of increased muscle mass

improved body composition

increased metabolic rate