NSCA CHAPTER 5 Mia Torlai, Emily Olson, Kennedy Anson

RESISTANCE TRAINING ADAPTATIONS Resistance Training: the act of repeated voluntary muscle contractions against a resistance greater than those normally encountered in activities of daily living Training of this kind helps increase the strength in both muscular and nervous systems

EXAMPLES OF THIS TRAINING

ACUTE ADAPTATIONS Acute adaptations are the short-term changes that occur in the neuromuscular system during and right after a training session Neurological Changes - Innervates: stimulation of a muscle cell by motor nerve - Electromyography (EMG): the technique of recording the electrical events in the muscles - Recruitment: the process in which tasks that require more force involve the activation of more motor units

Neurological Changes - Rate Coding: the control of the motor unit firing rate - example: the number of action potentials per unit of time - Size Principle: the recruitment of larger and more motor units as a response to an increased force requirement

ENDOCRINE CHANGES Hormones: blood-borne molecules that are produced in glands called endocrine glands Anabolic hormones: are hormones such as testosterone, growth hormones, and insulin tend to stimulus growth processes in tissues Catabolic hormones: are hormones such as cortisol function to use degradation to help,maintain homeostasis of variable such as blood glucose

This is showing that with neural and muscular size contributes to strength and the improvements in work outs

MUSCLE TISSUE CHANGES Hypertrophy: an increase in cross-sectional area of the muscle fiber This is used in long-term resistance training for increased force and power production capability Hyperplasia: an increase in the number of muscle fibers This is not in the human body but is in the animal body

SKELETAL AND METABOLIC CHANGES Skeletal changes: Osteoporosis: a disorder characterized by the demineralization of bone tissue that results in a decreased bone mineral density Metabolic changes: caused from chronic resistance training that induces a variety of cellular changes that affect the metabolism of skeletal muscle Anaerobic metabolism has 2 components: the phosphagen system and glycolysis

HORMONE AND CARDIOVASCULAR CHANGES Hormone changes: resistance causes large changes in hormone concentrations during and after a bout of training You don’t want to over-train because this will have a negative effect on your hormones Cardiovascular changes: with more aerobic activities, your endurance will increase a long with your oxygen consumption

BODY COMPOSITION CHANGES Two-component body: Fat mass and Fat-free mass Fat-free mass (FFM): composed of tissues such as muscle, bone, and connective tissue Hypertrophy will directly increase all of these tissues Muscle mass increases the most Fat mass: Higher-volume training burns more calories than lower-volume training

FACTORS THAT INFLUENCE ADAPTATION Specificity: a strategy to train a client in a certain way to produce a particular change or result Different trainers have different ways to train so people do not get the same exact training as another person Sex: Females and males respond to the training in very similar ways Women tend to have a higher percentage of body fat Sex does play a role in the hormonal part Men have a larger upper body but women and men have similar lower body builds

FACTORS THAT INFLUENCE ADAPTATION CONT. Age: When a person reaches their 30’s, their muscle mass starts to decline and this is called sarcopenia As individuals age they not only have diminished ability to produce force, they also have diminished ability to produce force rapidly With high resistance training, a person can decrease the amount of muscle mass they lose Genetics: Genetic do play a part into trainings Each person has a limit to what they can do because of their genetic capabilities

OVERTRAINING Overtraining: a condition in which a client trains too much or rests too little, or both, resulting in diminished exercise capacity, injury, or illness Symptoms of overtraining from resistance exercise: Plateau followed by decrease of strength gains Sleep disturbances Decrease in lean body mass Decreased appetite A cold that just won’t go away Persistent flu-like symptoms Loss of interest in training program Mood changes Excessive muscle soreness

DETRAINING: Detraining: refers to the physiological and performance adaptations that occur when an individual ceases an exercise training program Instead of

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? a)Motor unit recruitment increases b)Rate coding decreases c)Muscle pH increases d)ATP stores increase

a)Motor unit recruitment increases (page 84) Motor unit recruitment: the measure of how many motor neurons are activated in a particular muscle Also the measure of how many muscle fibers of that muscle are activated The higher the recruitment, the stronger the muscle contraction will be

QUESTION 2 Which of the following is most responsible for the strength gain a client would experience following three weeks of a beginning resistance training? a)Muscle hypertrophy b)Muscle hyperplasia c)Increased co-contraction d)Improved skill in performing the exercise

QUESTION 2 D) Improved skill in performing the exercise (page 84 and 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.

QUESTION 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 only b) II and IV only c) I and IV only d) II and III only

QUESTION 3 a)I and III only (page 91) Muscular strength is the ability of a muscle to exert a maximal or near maximal force against an object Option I and III would both prevent the muscle from exerting strong forces because both muscle mass and the ability to produce force rapidly are necessary. You also need a good diet and the repetitions for the exercise.

QUESTION 4 All of the following are symptoms of overtraining from resistance exercise EXCEPT: a)Increased hunger and thirst b)Inconsistent or interrupted sleep c)Nonpurposeful decreases in lean body mass d)Leveled-off improvements or losses in muscular strength

QUESTION 4 a)Increased hunger and thirst (page 94) The symptoms of overtraining from resistance exercise are: Plateau followed by decrease of strength gains Sleep disturbances Decrease in lean body mass Decreased appetite ( it is the exact opposite of this symptom) A cold that won’t go away Mood changes Excessive muscle soreness Lost of interest in training program

APPLIED KNOWLEDGE QUESTION This is showing 2 ways that each body system adapts to chronic participation in a resistance training program: Two adaptations: Nervous system: EMG amplitude increases Motor units recruited increase Muscular system: Ammonia levels increases CP concentration decreases

NERVOUS AND MUSCULAR SYSTEM

APPLIED KNOWLEDGE CONT. Skeletal system: Connective tissue strength increases Body density/mass increases Metabolic system: Phosphagen system does not increase in resistance training concentration of ATP Glycolytic enzymes are not found in high resistance training Cardiovascular system: Endurance increases while developing more oxygen consumption More aerobic endurance activities increase cardiorespiratory endurance

SKELETAL AND METABOLIC SYSTEM

CARDIOVASCULAR SYSTEM