Chronic Adaptations of Resistance Training 10-15-07

1 week from today is test 2. 63 questions, MC, TF, Calculation MC
Central and Peripheral nervous system including today's lecture.

Periodization of Training
The foundation f all muscle fitness is muscle endurance.
Power 3-5 sets, 2-3 reps @ 30-60% of 1RM. RI: 5min.
Strength 4-8 sets, 1-8 reps, RI > 3 min
Hypertrophy 3-6 sets, 8-12 reps, RI 30-90 sec.
Endurance 3-5 sets, 12-20 reps, RI <60>There are two types of Periodization:

Traditional, linear, Classical: Long periods of time spent in each stage from Endurance to Power.

Non-linear, undulated: One day of hypertrophy, the next of endurance, the next power, etc. in a randomized fashion. This type is best for a maintenance program after traditional conditioning because in order to even to a higher stage you must have the foundation.

How do you know when to go from one stage to another? Depends on the person. Must test them and then gradually move them up a few workouts at a time.

Pg. 14 Periodization Phases

General: Circuit training, working on technique, learning lots of different exercises
Specific: Much more specific to sport
Pre-Comp: The "pre-game" phase
Main Comp: Maintenance, week to week performance


Chronic Adaptations to Resistance Training

Acute vs. Chronic
Short term long term

> Feeling of pumped limbs > Definition of muscles
> raised heart rate > Ability to do the exercise well
> increase blood flow to worked muscles > lower resting heart rate
Assuming a well designed, consistent program of at least 16 weeks.

1. Muscle Endurance
a) hypertrophy- your existing muscle cells get bigger by creating more sarcomeres. Vast majority of muscle is gained via hypertrophy (99%).
b) Hyperplasia (plasia= #) - creating additional muscle cells. A muscle divides itself because it cannot withstand any more sarcomeres. There are very few cases of this. Mostly found in bodybuilders who abuse anabolic steroids because they can work out more frequently. The amount of training that it would take to get hyperplasia is not within human ability. All studies done on animals.

2. Capillary Density Changes
An untrained muscle containing two capillaries.
A resistance trained muscle. Bigger muscle, capillary density decreases though total # of capillaries stays the same.
Aerobically trained muscle. Body creates additional capillaries for increased oxygen. When you stop training, you lose these.

3. Body Composition Changes.
Fat vs. Fat-free mass
A) two-component model
Fat Mass (FM)-average for college aged: Males: 15%, Females 25%
Fat Free Mass (FFM) - Males: 85%, Females: 75%
FFM *Mineral (bone) 7% * Water 72% * Protein (muscle) 21%

Unfortunately, no differences in people are taken into account. These numbers fixed assumptions that the whole field of body composition is founded on.
It is a useless measure because you cannot even perform the test if you have consumed alcohol within 48 hrs. worked out aggressively just prior, or have eaten just prior.

Essential Fat (minimum needed just to survive): Male: 5% Female 8%
Minimal Fat (you need to be considered healthy): Male 5% Female 15%

Optimal Health Male: 10-25% Female: 18-32%
Obese: Male: >25% Female >32%
Average College age: Male: 15% Female 25%
Being obese you run the risk of heart attack, stroke, etc.
Must be more concerned about blood profile than % of body fat.
However, Resistance training increases FFM and decreases FM.

b) Bone mineral Density (BMD)
Must resistance train very aggressively and very intensely w/ pliometric component
80% of people with osteoporosis are females
Walking is useless for increasing BMD unless you walk with a weighted vest.

4. Neural Factors
Action Potentials travel faster
Brain learns quickest path the send messages
Nerve ends get bigger- larger surface area to associate with muscle
Brain learns to keep agonist and antagonist muscles firing correctly, at the right time, separated during activities.
Brain learns how to override safety mechanisms to be able to go to the next level. However, it's a lot easier to hurt yourself.

5. Force Velocity Curve.
Resistance training moves the curve up and to the right.

6. VO2 Max changes
Two groups of untrained people who start out with about the same VO2 Maxes.
G1: Circuit training
(15 weeks- 3 x per week)
G2: Bike training
(15 weeks- 3 x per week)
G1: VO2 Max increased by 20%
G2: Men- 4% VO2 Max increase, Women- 8% increase

7. Effects on CP and food stuffs availability
22% CP storage increase
This also has to do with diet
Creatine is only stored in animals- vegetarians and vegans will have trouble with weight training
Well trained muscles can store 18% more ATP
No difference in blood glucose or muscle triglyceride storage.
Mitochondria density decreases even though total # stays the same (because muscle gets bigger)
Because of this, aerobic workouts will suffer

8. Hormonal Changes.
AAS: Anabolic androgenic steroids (Ana: increase synthesis of protein, make more muscle; bolic: tissue building; androgenic: begin man)

4 major AAS in humans:
Testosterone
Insulin
Growth hormone
Insulin like growth factor
All of these work together. You don't get the full effect of any one of these without the rest.

Design a resistance program that causes the body to make more of these naturally.
Anabolic Hormone increased
1. Large muscle group exercise
deadlift, power cleans, squats
Put in even just a couple of big muscles- gluts, quads
Hormones are not site specific. They flow through the whole body regardless of what large muscle you are using. They will affect your other muscles you work out as well.
2. Heavy Resistance
85-95% of 1 RM 2-6 reps
3. Moderate to High Volumes
Multiple sets on lots and lots of muscles
4. Short rest interval 30-60 sec.

9) Cardio respiratory changes
Heart- changes the structure of your heart
Cardiac hypertrophy.
The volume of left ventricles increases with aerobic training (low resting heart rate), doesn't beat as often because it shoots out a lot more blood per beat.
Max Stroke Volume for untrained people = resting stroke volume for trained people
In resistance training, the left ventricle hypertrophies- muscles contract and collapse arteries and veins while resistance training, so the heart must contract harder.
Resting heart rate- slightly lower than an out of shape person.
Blood pressure: acute- rises (a lot), chronic- decreases resting blood pressure
Resistance training is good even for high blood pressure patients.
Best way is aerobic but resistance training is also a good way.

10) Reaction/ Contraction Times Change
You can decrease reaction time with specific training.

11) Increase Size and Strength of Tendons and ligaments
Ligaments- bone to bone connection
Tendons- muscle to bone connection
Most improvement during hypertrophy

12) Injury Prevention
Never proven a relationship because we can't test on humans
Don't know if this is a cause and effect relationship but we know there is a positive correlation.

13) Flexibility
Increases it if you practice through a full range of motion

14) Motor Performance
Jump- vertical, horizontal
Ladders
40 yard dash

Resistance Training for Women
1984- Women allowed to run the marathon for the 1st time.
Train a male and female in the exact same ways in resistance except in pregnancy. The muscles respond exactly the same. Men are just larger.

Contraindications for Pregnancy
No supine exercises after 1st trimester
Weight of uterus on vena cava-decreased blood flow
Small muscle groups-NO large, NO valsalva maneuver
No exercises that increase the risk of abdominal trauma
Focus on breathing
Automatic- Must get doctor's approval

Resistance Training for Pre-pubescent kids
NSCA is the leader in resistance training methods for kids.

4 Contraindications
Never let them lift with wrist in hyper extended position
No heavy lifting especially overhead
Must be highly supervised
Low weight/ high reps
No competition
No valsalva maneuver
Technique- large muscle group- balance, coordination, symmetry

5 Good Things for kids
1. Increased strength- no hypertrophy, it’s coordination
(Ability to lift heavier weights)
2. Decreased risk of injury
3. Increased motor performance- coordination
4. Improves self image
5. Increased coachability- how to take direction

Steroid Abuse in Adults
This will not improve performance in anything if you are not resistance training in conjunction with taking these steroids.
Decreased FM, Increase FFM
Does nothing for VO2 max

Bad- side effects
Connective tissue damage
When you get big fast- tendons don’t keep up
Blood profile gets worse- increased risk of stroke, heart attack
Increased risk of cancer- liver, kidney failure
Increased body and facial hair
Male pattern baldness
Acne
Premature closer of growth plates
Decreased reproductive capabilities- testes shut down production- testicular atrophy
Increased rage
Increased sense of wellbeing (invincibility, immortality)
Increased libido
Irregular sleep patterns