1. NSCA Chapter 5: Resistance Training Adaptations
Tessa Acay

2. In this chapter (overview) ….
Explains general adaptations that result from progressive overwork
Neurological
Muscle and connective tissue
Skeletal
Metabolic
Hormonal
Cardiovascular
Body composition changes
Resistance training is very personal and highly specific (the impact that gender, age , genetics have )
Overtraining and detraining and how to prevent.

3. Resistance Training
Physical training that utilizes isometric, isotonic, or isokinetic exercise to strengthen or develop the muscles.
Training of this kind helps build muscular and nervous system

4. Basic Adaptations to Resistance Exercise
Acute Adaptations
Chronic Adaptations
Changes that occur in the body during and shorty after an exercise
Referred to as “responses” to exercise
Example: fuel substrates in muscle such as creatine phosphate can become depleted during an exercise
Referred to as changes in the body that occur after repeated training
Persist long after a training session is over
Example: long-term resistance results in increases in muscle mass, which largely drive the increase in force production capability of the muscle

5. Acute Responses to Resistance Training

6. Neurological Changes
Performance resistance training requires activation of the skeletal muscle.
Activation involves: generation on the muscle cell membrane via acetylcholine release from the alpha motor neuron that stimulates a particular muscle cell
Size of (Electromyography) EMG caries as a function of muscle force output but is also affected by fatigue and muscle fiber composition

7. Neurological Changes
Rate coding refers to control of motor unit firing rate(number of action potentials per unit of time)
Small muscles (hand) that require very precise motor control achieve full recruitment relatively low percentages of max. force output
Motor unit recruitment refers to the process in which tasks that require more force involves activation of more motor units
Recruitment of motor units for force production follows the size principle, meaning that smaller motor units are recruited at lower force levels and large motor units are required at higher force levels

8. Muscular Changes
Glycogen breakdown is an important factor in the supply of energy for this type of training
Over 80% of the ATP production during body building comes from glycoses
Glycogen levels decrease after high intensity resistance training
Metabolites accumulate and fuel substrates are depleted
Clients need to include adequate carbohydrate in their diets

9. Endocrine Changes Hormones are blood-borne molecules
Protein/peptide hormones: growth and insulin
Steroid hormones : testosterone and estrogen
Anabolic hormones such as insulin and testosterone stimulate growth process
Catabolic hormones such as cortisol function to use tissue degradation to help maintain homeostasis of variables such as blood glucose

10. Chronic Adaptations to Resistance Training

11. Chronic Adaptations to Resistance Training

12. Neurological Changes
Increases in strength occur rapidly during the early stages of a resistance program and that they are larger than can be accounted for by changes in muscle size- attributed to so-called neural factors
Dominant in the first two months of training
Free weight exercises, balancing, efficiency of movement in order to be performed well-improved skill

13. Cont.
Motor recruitment and firing rate is also the primary reason for strength gains
Untrained individuals are unable to activate all the motor units that are available
Co-contraction: the simultaneous activation of an agonist and an antagonist during a motor task
Example is during a knee exercise the quadriceps muscles are agonists (prime movers) while the hamstrings are serve as the antagonist
Decreased co-contraction would decrease the antagonist torque that must be overcome during contraction, enhancing strength

14. Muscle Tissue Changes
Hypertrophy: an increase in muscle size to long-term resistance training
Training results in increase in cross-sectional area of both Type I and II muscle fibers
This results in increased force and power production capability
Hyperplasia: the increase in number of muscle fibers (found only to occur in animal models)

15. Skeletal Changes
Bones serve as a depot for important minerals (calcium)
Osteoporosis: consequence of long term net demineralization of bone
Most research focused on women (postmenopausal)
Related to resistant training and bone tissue being affected by strain
Bone formation declines because hormones like estrogen decline after
The greater the bone mass prior to menopause the less severe consequences of loss of bone mass
Resistance training may lead to decreased risk for osteoporosis, fractures, and falls later in life ( positive effect on bone tissue)

16. Metabolic Changes Training changes metabolism
Adaptions are complicated
hypertrophy will dilute enzyme and substrate levels so that changes in the absolute levels may result in no change of relative levels

17. Cardiovascular Changes
Increasing cardiorespiratory endurance capabilities requires aerobic endurance-specific training to achieve optimal results
Can augment cardiovascular endurance performance and running efficiency by increasing muscle strength and power

18. Detraining and Overtraining
Refers to the physiological and performance adaptation that occur when an individual ceases an exercise training program
The symptoms of overtraining from resistance Exercise are:
Plateau followed by decrease of strength gains
Sleep disturbances
Decrease in lean body mass
DECREASED APPETITE
A cold that wont go away
Mood changes
Excessive muscle soreness
Lost of interest in the training program

19. Motor unit recruitment increases Rate coding decreases
Study Question #1: Which of the following is most likely to occur during a set of 10 repetitions at 75% of the 1RM for the squat exercise?
Motor unit recruitment increases
Rate coding decreases
Muscle pH increases
ATP stores increase

20. Explanation: A) Motor unit recruitment increases (pg 84)
Motor unit recruitment: the measure of how many motor neurons are
Also the measurement of how many muscle fibers of that muscle are activated
The higher the recruitment, the stronger the muscle contraction will be

21. Study question #2:Which of the following is most responsible for the strength gain a client would experience following 3 weeks of a beginning resistance training program?
a)Muscle hypertrophy b)Muscle hyperplasia c)Increased co-contraction d)Improved skill in performing the exercise

22. Explanation: D) improved skill in the exercise (pg 84 &85))
Resistance training: any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and or endurance
After multiple reps of resistance training you will become stronger and more toned in the exercise which will allow you to perform the exercise better

23. I. decreased ability to produce force rapidly
Q#3:Which of the following are the most influential age-related changes that may decrease a client’s ability to exhibit muscular strength?
I. decreased ability to produce force rapidly
II. Decreased bone density
III. Decreased muscle mass
IV. Decreased muscle glycogen stores
A. I and III
B. II and IV
C. I and IV only
D.II and III only

24. Explanation: A) I and III only (pg91)
Muscular strength is the ability of a muscle to exert a maximal or near maximal force against an object
Both prevent the muscle from exerting strong forces because both muscle mass and the ability to produce force rapidly are necessary
Need a good diet and the repetitions for the exercise

25. Q#4: All of the following are symptoms of overtraining from resistance exercise EXCEPT:
A) increased hunger and thirst
B) inconsistent or interrupted sleep
C) non-purposeful decreases in lean body mass
D) leveled-off improvements or losses in muscular strength

26. Explanation A) Increased hunger and thirst
The symptoms of overtraining from resistance Exercise are:
Plateau followed by decrease of strength gains
Sleep disturbances
Decrease in lean body mass
DECREASED APPETITE (exact opposite of this sysptom)
A cold that wont go away
Mood changes
Excessive muscle soreness
Lost of interest in the training program

28. EMG amplitude increases, motor units recruited increases Muscular
Applied Knowledge question: Complete the following chart to describe two ways the body's system adapt to chronic participation in a resistance training program
System
Two Adaptations
Nervous
EMG amplitude increases, motor units recruited increases
Muscular
Ammonia levels increase CP concentration depletes
Skeletal
Connective tissue strength increases, body/density mass increases
Metabolic
Phosphagen system does not increase in resistances training concentration of ATP, Glycolytic enzymes are not found in high resistance training
Cardiovascular
Endurance increases while development more oxygen consumption, more aerobic endurance activities increase cardiorespiratory endurance