1 / 27

Conditioning For Muscular Strength

Conditioning For Muscular Strength. Overload Principle. Work muscle above and beyond what it is accustomed to and it will adapt ! Overload may be an increase: Resistance Repetitions / Sets Contraction velocity. Adaptation and Specificity.

booth
Download Presentation

Conditioning For Muscular Strength

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Conditioning For Muscular Strength

  2. Overload Principle • Work muscle above and beyond what it is accustomed to and it will adapt ! • Overload may be an increase: • Resistance • Repetitions / Sets • Contraction velocity

  3. Adaptation and Specificity • Muscles adapt differently based on the type of overload placed on them. • Specify the training regimen to elicit the desired adaptations.

  4. Specificity of Training • Training should “overload” the system / muscle type that the individual wishes to train! • IE: Energy systems, muscle fiber type, and sport specificity.

  5. Muscle Fiber Types • Fast Twitch (FG / Type II) •  anaerobic capacity • Type IIa (FOG) vs. IIb • Fatigue easily • Fast contractile velocity (Vmax)

  6. Muscle Fiber Types • Slow Twitch (SO / Type I) • Vmax = ½ Vmax of FG fibers •  Mitochondria Density •  [Aerobic Enzymes]

  7. Muscle Fiber Types and Performance • Genetics • Specificity of Training • Fiber Conversion *Power = Force X Velocity *

  8. Types of Contractions • Concentric: Muscle shortens w/ contraction • Eccentric: Muscle lengthens while it is contracted. • Static (Isometric): No change in muscle length w/ contraction

  9. Types of Training • Isotonic: Movement of a set resistance through a ROM • Isokinetic: Speed of contraction is controlled while subject exerts max effort • Isometric: Training using static contractions

  10. Fatigue • Muscular fatigue is caused by decreases in pH brought about by buildup of lactic acid. • LA builds up due to lack of O2 to buffer H+ ions resulting from glycolysis. These H+ combine with pyruvate to form LA.

  11. DOMS • Delayed Onset Muscle Soreness • Caused by: • Minute tears in muscle tissue* • Acute inflammation* • Alteration in cell’s Calcium regulation* • Osmotic pressure changes (retention of fluid) • Muscle spasms • Any combination of the above

  12. Adaptations to Strength Training • Neural Adaptations (First 8-12 weeks) • Learn Movement (Motor Learning) •  Coordination •  Motor Unit Recruitment •  Coordination of Motor Unit • Neuromuscular inhibition (GTO , Muscle Spindles)

  13. Muscular Adaptations • Muscle Fibers (Physical Changes) • Increase in Size: Hypertrophy (Particularly Type II) • Directly proportional to the VOLUME of overload • Volume = Resistance X Repetitions • Increase in Number: Hyperplasia (?)

  14. Muscle Fiber Conversion? • Studies are inconclusive??? • Most show no change or very little • Appears that IIb  IIa w/ intense aerobic training • Largely genetic and relatively stable (Absolute Number)

  15. Energy System Adaptations • ATP – CP • Will increase stores of ATP-CP • Anaerobic Glycolysis •  in levels of glycolytic enzymes • Less LA produced, more efficient Cori cycle,  LA tolerance

  16. Gains in the Beginning of a Program Steroids 8-12 Weeks Strength Steroids Hypertrophy Progress Neural Adaptations Training Duration

  17. Other Adaptations • Intramuscular Fuel Stores • [ATP], [CP], and [Glycogen] Increase • VO2max • Depends on training • Connective Tissue • Ligament / Tendon Strength Increases • Increase in connective tissue surrounding muscle fibers Increased bulk •  Bone Mineral Density

  18. Other Adaptations • Capillary Density • Decreases w/ intense, high intensity ST • No Change w/ circuit or low weight, high repetition ST • Mitochondrial Density • Decreases due to  CSA • Glycolytic Enzymes • Increase

  19. Other Adaptations • Hormonal Changes • Acute increase in Epinephrine, Norepinephrine, and Cortisol ( Gluconeogenesis) • Cholesterol •  Total Cholesterol* •  HDL-Cholesterol* * (Results have been somewhat inconclusive)

  20. Specificity of Training • Aerobic Training: • IIb  IIa • Hypertrophy of I and IIb fibers • Increase in enzymes, mitochondria, & capillaries; especially in I (SO) fibers

  21. Specificity of Training • Strength / Power Training: • Hypertrophy of IIb Fibers •  glycolytic enzymes •  LA tolerance •  in % of CSA from type II • Increased contraction velocity?

  22. Strength • Strength is a function of: • Neural Factors • Type of fibers engaged • Anthropometrics/Biomechanics • Size of Muscle (CSA) *

  23. Frequency Systems • Split Routine: • Upper / Lower Body • Alternate Day: • Total body w/ 48 hrs. rest • Antagonist Split Routine: • Agonist / Antagonist muscle on opposing days.

  24. Lifting Systems • Percentage • Circuit • Pyramid (Progressive Resistance) • Super Set • Maximum Fatigue (Negatives)

  25. Recommendations • WARM UP / COOL DOWN ! • Start with large muscle / multi-joint exercise and progress to single-joint / isolation exercises • Overload “Core” muscles last

  26. Recommendations • ALWAYS allow 48 hours for complete recovery ! • Start slow ! • NEVER overload a sore muscle !

More Related