KIN 3306 1nd Edition Lecture 6 Outline of Last Lecture I Overview II Structure of Muscle III Structure of a Muscle Fiber IV Components of a Muscle Fiber V Components of a Myofibril VI Components of a Sarcomere VII Myosin VIII Actin IX Actin and Myosin Structure X Muscle Contraction XI Phases of Muscle Contraction XII Resting Membrane Potential XIII Action Potential XIV Excitation Contraction Coupling XV Motor Unit XVI Neuromuscular Junction XVII Sliding Filament Theory XVIII Energy for Contraction These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute XIX Muscle Relaxation XX Fiber Type Characteristics XXI Bergstrom Muscle Biopsy Needle XXII Muscle Histochemistry XXIII Fiber Type and Performance XXIV Other Factors Which Influence Muscle Force XXV Force Length Relationship XXVI Muscle Fatigue during Exercise XXVII Summary of Muscle Fibers Outline of Current Lecture I Overview II General Facts III Basic Terms IV General Training Principles V Periodization VI Periodization VII Periodization Graph VIII Periodization Outline IX Resistance Training Program Design X Resistance Training Program Design cont XI ACSM Recommendations XII Strength Training Exercises XIII Phases of Strength Gains XIV Strength Gains Time Course XV Fiber Hypertrophy XVI Fiber Hyperplasia XVII Fiber Hypertrophy XVIII Muscle Protein Synthesis XIX Resistance Exercise Modes XX Resistance Training and Fiber Type Current Lecture I Overview a General Facts and Basic Terms b General Principles of Training c Designing a Resistance Training Program d Strength Gains i Hypertrophy ii Hyperplasia e Muscle Soreness i Acute ii Delayed f Muscle Atrophy g Sarcopenia II General Facts a 6 months of resistance training can increase strength up to 100 b Similar Percent Gain in i Young vs Old ii Men vs Women iii Note Similar effect across all populations percentage wise The absolute strength change is different but percentage wise with where they started they are pretty similar c Resistance Training is the only exercise mode that the body can adapt to with only a single exposure i Ex pushups situps ii Very effective for specifically increasing muscle strength iii RT is one of the things where you can do once and will see some measurable adaptations after III Basic Terms a Muscle Strength maximal force that a muscle can generate i Typically measured with 1RM test b Muscle Power measure of how quickly one can move a fixed force i Force x distance time ii Ex Vertical jump test 40 yard dash iii Time is not a factor c Muscle Endurance ability to maintain a near maximal muscle force i of reps at 1RM test ii Ex how many pushups you can do until you can t do anymore IV General Training Principles a Individuality i Every athlete is different ii Everyone responds differently to different training programs iii Ex interest in running genetics etc b Specificity i Training must be sport specific ii You have to train for the athlete s goals Not an athlete You train for that person s goals c Reversibility i Use it or lose it ii Whatever you gain you can lose it once you stop It takes time to lose what you gain as it did to gain it d Progressive Overload i Increase intensity to continue gaining ii In order to make improvements strength gains you have to continue to overload yourself client athlete by constantly increasing weights or pace to continue to overload muscles to see continued progress e Variation i Periodization ii You need to mix it up and not do the exact same thing Periodization is where you get technical and start planning where you are for a specific goal and then the next weeks get more intense with different goals so you have a structure of training f Note These principles are what one should consider with governing how to train There is no one size fits all V Periodization a Macrocycle i Typically an entire training year b Mesocycles i Two or more cycles within the macrocycle c Microcycles i Typically one week long but could last for up to four weeks depending on the program d Note the whole periodization cycle is called a macrocycle An athlete will generally have a macrocycle that lasts a year that includes in season off season and preseason An olympic macrocycle would be 4 years VI Periodization a Periodization Periods i Preparatory Periods 1 Hypertrophy Endurance Phase 2 Basic Strength Phase 3 Strength Power Phase ii First Transition Period iii Competition Period iv Second Transition Period Active Rest b Note this is an outline of the general periodization cycle example i The preparatory period is like the preseason leading up to the event ii The competition period is more about maintenance iii The point of periodization is 1 We want an athlete to peak at the competition season or event so we design the structure to build the foundation and to build onto it with power speed and then incorporate more sport specific stuff to where they peak at their event 2 Also to avoid injury It helps us build a base level of endurance before introducing power workouts VII Periodization Graph a b Note This is a general graph example of linear periodization There are several styles but linear is where the intensity builds i The preparatory period has high volume volume is frequency and time ii As volume drops off intensity picks up we want these to offset to avoid injury iii The lowest dotted line is sports specific training iv There is research that says that a structure like periodization helps with gains versus no structure c VIII Periodization Outline a Macrocycle Outline i Preseason Mesocycle ii In season Mesocycle comp period iii Post season Mesocycle active rest iv Off season Mesocycle IX Resistance Training Program Design a Athlete s Sport Event and Goals b Major muscle groups c Type of training for desired outcome d Energy systems e Injury prevention X Resistance Training Program Design cont a Exercises Movements i Specificity b Order i Large muscles before small muscles ii Multi joint before single joint c Number of sets resistance repetitions velocity i ACSM Guidelines d Rest e Note We have to pick exercises first so we go back to specificity to see what the athlete needs Then we have to look at what order we should put it in Generally we train large muscles first then smaller muscles This is because smaller muscles serve as stability while you train larger ones Larger muscles usually require multi joint so that goes hand in hand XI ACSM