Module 6: Resistance Training (Anaerobic)

With resistance training, what happens to performance?

Strength, Endurance, Anaerobic Power and Rate of Force Production Increases

The aerobic power has NO CHANGE (it isn’t an aerobic activity)

With resistance training, what is the enzyme acitivity?

Creatine Kinase, Myokinase, Phosphofructokinase, and Sodium-Potassium ATPase all Increase

Lactate Dehydrogenase does NOT change

With resistance training, what happens to muscle fibers

Fiber CSA, Myofibrillar Volume, Cytoplasmic Density and MHC Protein all increase

Capillary Density and Myofibrillar Density has no change

Mitochondrial Density Decreases

With resistance training, what happens with the metabolic energy stores

Store ATP, Stored phosphocreatine, stored glycogen all increase

Store triglycerides increase MAYBE

Resistance Training increases muscle strength by changes in what?

nervous system and muscle fiber size/function

first thing that is the first step of increasing muscle strength in the first weeks of training is

neural adaptations

What is neural adaptations?

fundamental to optimizing athletic performance

• occur within first 2-8 weeks of training

After neural adaptations, what occurs next?

Hypertrophy

What is protein that controls skeletal muscle growth?

Myostatin

What is the process of hypertropy

1- increase in the synthesis of contractile proteins (actin and myosin) in myofibril

2- increase number of myofibrils within muscle fiber

Can type II become a Type I fiber

no

How are muscle fibers classified?

based on myosin heavy chain expression (MHC)

Does exercise-induced muscle hypertrophy occur more rapidly in an untrained or trained individual?

untrained

Single Bout of Resistance Training

• increased muscle protein synthesis

• increase muscle protein breakdown

• hypertrophy = protein synthesis > protein breakdown

Resistance Traning Exercise activates?

gene activation → increased mRNA for protein synthesis → Ribosomes make proteins from amino acids → skeletal muscle hypertrophy

What is important for muscle hypertrophy?

Ribosomes

• will increase within first several workouts to begin adaptation process

What is mTOR?

activation of it is the major regulator of protein synthesis and muscle size

What factors can impact resistance-training hypertrophy

Hormones, Genetics, and Anti-Inflammatory Drugs

How many genes are major contributors to muscle mass?

47 (most are linked to mTOR signaling)

Overtraining can happen with

aerobic and anaerobic exercise

• not letting body recover enough between each session

Resistance training programs for athletic populations require attention to what

specificity, overload and progression