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Strength

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Strength

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    1. Strength/Speed training

    4. Motor Units

    5. 3 Types of Muscle Fibers SO - Slow-twitch Oxidative Type I, Slow-twitch FOG - Fast-twitch oxidative-glycolytic Type IIa, Fast-twitch a FG - Fast-twitch glycolytic Type IIb, Fast-twitch b

    7. Slow vs. Fast Twitch Fibers Slow-twitch Aerobic Require oxygen Fast-twitch Anaerobic Do not require oxygen (ex. Red vs. white meat in chicken)

    8. Slow vs. Fast Twitch Fibers Fast-twitch - Speed & speed/power: ex. Sprinting & weight lifting Slow-twitch - endurance: ex. Long-distance running & XC skiing Ball sport athletes - wide variety of fiber types.

    9. Slow vs. Fast Twitch Fibers Training determines type of fiber developed & achieved potential. Low-intensity work develops slow-twitch fibers. Contract slowly, fatigue-resistant High-intensity work develops fast-twitch fibers. Contract quickly, speed & power Principle of specificity applies.

    10. LO #2: Slow-Twitch (ST) Fibers Blood supply -- Very good (red) Energy System -- Long Term (Oxidative, Aerobic) Endurance -- Very high Relative Size -- Small (cross-sectional area) Force production -- Low Reaction time -- Slow Importance -- Endurance activities

    11. LO #2: Fast -Twitch (FT) Fibers Blood supply -- Low (white) Energy System -- Immediate & Intermediate (glycolitic, anaerobic) Endurance -- Very low Relative Size -- Large (cross-sectional area) Force production -- Excellent Reaction time -- Very fast Importance -- Anaerobic and strength activities

    12. LO #2: Fast-Oxidative Glycolitic (FOG) Fibers Blood supply -- Good (pink) Energy System -- Intermediate & Long-term (glycolitic, aerobic) Endurance -- Moderate Relative Size -- Medium (cross-sectional area) Force production -- Good Reaction time -- Fast Importance -- Strength & Endurance activities

    13. Fiber Types Effects of training: Endurance training can increase ST contraction velocity by 20% Resistance training can convert FT fibers from Type IIb to Type IIa Elite athlete fiber type distribution does not significantly differ from untrained individuals Affected by: Age and Obesity

    14. 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

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

    16. 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 (?)

    17. LO #1: Strength & Endurance Strength = ? Greatest amount of force a muscle or muscle-group can exert in a single effort. A function of… muscle cross-sectional-area (CSA), fiber-type composition, type of contraction, neural factors (motor learning), acute conditions (rest, hydration, food intake).

    19. Overview of Adaptations

    20. Muscle Fiber Adaptations Hyperplasia – the increase in the number of muscle cells. Research is inconclusive, but if it does happen, it would most likely be in type II fibers and only account for 5-10% of increased muscle size. Hypertrophy – an increase in the size of existing muscle fibers. It appears that hypertrophy does not occur until more than 8 weeks of training.

    21. Energy System Adaptations ATP – CP Will increase stores of ATP-CP Anaerobic Glycolysis ? in levels of glycolytic enzymes Less LA produced, more efficient, ? LA tolerance

    22. 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

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

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