Foundations of Muscle Performance

What are the Neural Systems strength training adaptations?

↑ recruitment in # motor units

↑ rate of firing (↓ twitch contraction time)

↑ synchronization of firing

What are the Neural Systems endurance training adaptations?

none

What happens in the 1st 4-8 weeks of resistance training?

EMG activity increase with little to no evidence of muscle hypertrophy.

What neural responses contribute to motor learning and improved coordination?

decreased inhibition of CNS, decreased sensitivity of GTO, or changes at myoneural junction

of MU

What are the Skeletal muscle structure strength training adaptations?

▪ Hypertrophy

▪ Possible hyperplasia of muscle fibers

▪ Fiber type composition

▪ ↓ or no change in capillary bed density

▪ ↓ in mitochondrial density and volume

Which fiber is hypertrophy greatest?

type IIB fibers

What fiber type composition occurs during strength training?

remodeling of type IIB to IIA, no change in type I to II

distribution

What are the Skeletal muscle structure endurance training adaptations?

▪ Min to no fiber hypertrophy

▪ ↑ in capillary bed density

▪ ↑ mitochondrial

density and volume

What is the body composition strength training adaptations?

▪ ↑ lean (fat-free) body mass

▪ ↓ body fat percentage

What are the body composition endurance training adaptations?

▪ No change in lean body mass

▪ ↓ body fat percentage

When and how does hypertrophy occur?

occurs after ~4-8 weeks of moderate to high-intensity training, but can be as early as 2-3 weeks with very high-intensity training

What is the greatest increase in hypertrophy associated with?

high-volume, moderate-resistance ECC exercise

Plasticity of type IIB fibers

Transformation of IIB to IIA with endurance and heavy

resistance training (early phase) which makes them more fatigue-resistant

What are the connective tissue strength training adaptations?

▪ ↑ tensile strength of tendons, ligaments,

connective tissue

▪ ↑ bone mineral density

▪ No change or bone mass

What are the connective tissue endurance training adaptations?

▪ ↑ tensile strength of tendons,

ligaments, connective tissue

▪ ↑ bone mineralization with

land-based WB activities

Increased tendon/ligament strength/thickness occurs to

support adaptive strength

and size changes of muscle

True or False: Non-contractile tissue strength may develop more rapidly with ECC exercise

True

What is Progressive Resistance Exercise?

Starting with a small number of reps until fatigue, rest, then repeat, progress

What is FITTVP?

Frequency

Intensity

Time

Type

Volume

Progression

What is FITTVP used for?

Progressive overload

Frequency

Number of resistance training sessions/week

What does frequency depend on?

- intensity and volume

- goals, stage of healing, post-op phase,

general health status, previous participation, response to

training, intensity, volume

What is the optimal frequency to gain?

min of 2-3x/week

- may start with daily or multiple times/day for reconditioned or post-op patients

What is the optimal frequency to maintain?

1-2x/week

Intensity

The "load" (exercise load or training load)

- submax vs. max

The use of Submaximal vs maximal load depends on....

• Goals

• Expected functional outcomes

• Cause and extent of muscle performance deficits

• Stage of healing of injured tissues

• Age

• General health status

• Fitness level

• Psychological readiness/status

How can you determine 1-RM?

- Test it

- Base it on experience

- Calculate it

1 RM =

(r/30 +1) x w

r = repetition

w = amount of weight used

Strength

%1RM: >85%

Sets: 2-6

Reps: <6

Rest: 2-5 min

Recovery: 48 hrs

Power

%1RM: 75-90%

Sets: 3-5

Reps: 1-5

Rest: 2-5 min

Recovery: 48 hrs

Hypertrophy

%1RM: 67-85%

Sets: 3-6

Reps: 6-12

Rest: 30-90 sec

Recovery: 48 hrs

Endurance

%1RM: <67%

Sets: 2-3

Reps: >12

Rest: <30 sec

Recovery: 48 hrs

Where do you start resistance training?

30-40% 1RM (sedentary, untrained) to >80% 1RM (highly trained)

What is the typical training zone?

40-70% 1RM for healthy

untrained adults

Low Intensity

40-60% 1RM X 15 reps

Moderate Intensity

65-75% 1RM x 10 reps

High Intensity

80-90% 1RM x 4-5 reps

EMOMs

• Perform 1 exercise per minute

- Work for TIME

- Work for REPs

• Can add 1-3 minutes of rest

• Circuit training with different movements

AMRAPs

• As many reps as possible

• Fixed Total WORK Time

• Complete all reps for 1 exercise before moving to the next

• # of exercises varies: 3-5

movements typically

What are other ways to determine training load?

-MMT

- Dynamometry

- Percentage of BW

- Functional performance testing

- Choose a load, then see how many times someone can lift/move it

Time for a progressive load

Time under tension (TUT) = total amount of

time muscle activated during a set

Type of exercise for progressive load

• Manual/mechanical resistance

- Constant or variable load

- Accommodating resistance (isokinetic)

- BW

• Isometric exercise

• Type

• Dynamic exercise

• CONC/ECC

• Open chain vs Closed chain

What is manual resistance?

active-resistive exercise applied externally by an individual

What is constant resistance?

Free weights, handheld cuff

weights, weight machines, pulley systems

What is Variable resistance?

• Cybex machines

- Provides varying levels of resistance

thru exercise to load muscles more

effectively at multiple points in ROM

• Elastic resistance band/tube (TB)

What is isokinetic exercise?

• Velocity held constant by rate-limiting device

• Accommodating resistance exercise- external resistance adjusts to the effort

What is isometric exercise?

An exercise in which muscles are contracted and held for a few seconds, but the body doesn't move.

What do isometric exercises do to muscles?

• Decrease pain/spasm, promote circulation, maintain mobility, especially in the acute phase of healing

• Minimize muscle atrophy if joint movement is restricted

• Re-establish NM control when joint movement is not advisable

What do isometric exercises do for stability?

Develop postural or joint stability

What are multiple-angle isometrics?

Used when joint motion is allowed but dynamic resistance could

compromise joint integrity

What does Heavy isometrics do?

Reduces tendon pain immediately, reduces excess muscle inhibition, increases muscle force, and can be done anytime

Greater loads can be controlled with

ECC

Gain in strength/mass greater with

max effort ECC training

Adaptions associated with ______ training are more ________ & ________ specific.

ECC; mode; velocity

_____ contractions are more efficient metabolicslly, less fatigue.

ECC

When is there greater stress on the CV system?

During ECC

How do you determine volume during progressive overload?

Total volume = Reps x Sets ( x intensity?)

What to think about during the progression phase?

- patient's goals

- logically about function

- type of muscle contraction

- plane of movement

- base of support

- speed or velocity

- ROM or body position

- OC or EC

What are the determinants of a resistance exercise program?

- alignment

- stabilization

- intensity

- volume

- exercise order

- frequency

- rest interval

- duration

- mode

- velocity

- periodization

- integration

What is periodization?

An approach that partitions a training program into specific time intervals and establishes systematic variation in intensity, reps, sets, and frequency

What are the goals of periodization?

• Prepare for a "peak performance"

• Optimally progress a training program

• Prevent overtraining and psychological staleness

What are the precautions for progressive resistance exercise?

• Valsalva maneuver (or breath

holding)

• Substitute motions

• Overtraining and overwork

• Exercise-induced muscle soreness

- Acute muscle soreness

- Delayed onset muscle soreness

• Pathological fracture

• Medications

What are the contraindications for progressive resistance exercise?

• Severe pain

• Inflammatory neuromuscular diseases

• Severe cardiopulmonary disease

What is delayed onset muscle soreness (DOM)?

• Soreness, tenderness, aching

• Develops 12-24 hrs after exercise, peaks 48-72 hrs and subsides 2-3 days later

• Soreness/pain with passive lengthening or active contraction

• Local edema and warmth may be present

• Decreased ROM during the time course of soreness

• Decreased strength prior to onset of soreness and may persist 1-2 weeks after soreness subsides

What is the taxonomy of motor tasks?

System of analyzing functional activities and a framework for

understanding the conditions under which simple to complex

motor tasks can be performed

Closed environmental conditions of the taxonomy of motor tasks

• Stationary

• Objects around the patient and the surface on which the task is performed do not move

• Examples:

- Standing in an empty room

- Eating while sitting in a chair

- Tall kneeling on the mat

Open environmental conditions of the taxonomy of motor tasks

• Objects or people in the environment are in motion, or the support surface is

unstable

• Examples:

- Maintaining sitting balance on a moving surface

- Standing on a moving train

- Crossing a street at a busy intersection

Absent Inter-trial variability of the taxonomy of motor tasks

• Environment is constant or unchanging

• Environmental conditions are predictable

• Little attention to the task required

• Examples:

- Practicing lifting with the same weight

- Sit to stand from the same chair height

Present Inter-trial variability of the taxonomy of motor tasks

• Environment is changing or variable

• Requires more attention to the task

• Examples:

- Lifting objects of different sizes and weights

- Climbing stairs of different heights

Body Stable: Desired outcome of the taxonomy of motor tasks

• Body is stationary

• Examples:

- Maintaining balance while standing on 1 leg

- Drinking a glass of tea in the kitchen

Body Transport: Desired outcome of the taxonomy of motor tasks

• Body is moving from 1

place to another

• Examples:

- Transfers

- Climbing

- Squatting

- Lunging

- Walking

- Ascending/descending stairs

Absent Manipulation of objects of the taxonomy of motor tasks

• UE's are not doing anything

• Less complex

Present Manipulation of objects of the taxonomy of motor tasks

• UE's required to manipulate an object

• More complex

• Examples:

- Throwing /catching an object while in SLS

- Holding a child during sit to stand

- Holding arms out straight or in a certain position