KIN 3306 1nd Edition Lecture 6 Outline of Last Lecture I. OverviewII. Structure of MuscleIII. Structure of a Muscle FiberIV. Components of a Muscle FiberV. Components of a MyofibrilVI. Components of a SarcomereVII. MyosinVIII. ActinIX. Actin and Myosin StructureX. Muscle ContractionXI. Phases of Muscle ContractionXII. Resting Membrane PotentialXIII. Action PotentialXIV. Excitation-Contraction CouplingXV. Motor UnitXVI. Neuromuscular JunctionXVII. Sliding Filament TheoryXVIII. Energy for ContractionThese 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 RelaxationXX. Fiber Type CharacteristicsXXI. Bergstrom Muscle Biopsy NeedleXXII. Muscle HistochemistryXXIII. Fiber Type and PerformanceXXIV. Other Factors Which Influence Muscle ForceXXV. Force – Length RelationshipXXVI. Muscle Fatigue during ExerciseXXVII. Summary of Muscle FibersOutline of Current Lecture I. OverviewII. General FactsIII. Basic TermsIV. General Training PrinciplesV. PeriodizationVI. PeriodizationVII. Periodization GraphVIII. Periodization OutlineIX. Resistance Training Program DesignX. Resistance Training Program Design cont.XI. ACSM RecommendationsXII. Strength Training ExercisesXIII. Phases of Strength GainsXIV. Strength Gains Time CourseXV. Fiber HypertrophyXVI. Fiber HyperplasiaXVII. Fiber HypertrophyXVIII. Muscle Protein SynthesisXIX. Resistance Exercise ModesXX. Resistance Training and Fiber TypeCurrent LectureI. Overview a. General Facts and Basic Termsb. General Principles of Trainingc. Designing a Resistance Training Programd. Strength Gainsi. Hypertrophyii. Hyperplasiae. Muscle Sorenessi. Acuteii. Delayedf. Muscle Atrophyg. SarcopeniaII. General Factsa. 6 months of resistance training can increase strength up to 100%b. Similar Percent Gain in:i. Young vs. Oldii. Men vs. Womeniii. Note: Similar effect across all populations percentage wise. The absolute strength change is different, but percentage wise with where they started,they are pretty similarc. Resistance Training is the only exercise mode that the body can adapt to with only a single exposurei. Ex. pushups, situps. ii. Very effective for specifically increasing muscle strengthiii. RT is one of the things where you can do once and will see some measurable adaptations afterIII. Basic Termsa. Muscle Strength – maximal force that a muscle can generatei. Typically measured with 1RM testb. Muscle Power – measure of how quickly one can move a fixed forcei. Force x (distance/time)ii. Ex. Vertical jump test, 40 yard dashiii. Time is not a factorc. Muscle Endurance – ability to maintain a near maximal muscle forcei. # of reps at 1RM testii. Ex. how many pushups you can do until you can’t do anymoreIV. General Training Principlesa. Individualityi. Every athlete is differentii. Everyone responds differently to different training programsiii. Ex. interest in running, genetics, etc.b. Specificityi. Training must be sport-specificii. You have to train for the athlete’s goals. Not an athlete? You train for thatperson’s goals.c. Reversibilityi. Use it or lose itii. Whatever you gain, you can lose it once you stop. It takes ½ time to lose what you gain as it did to gain it.d. Progressive Overloadi. Increase intensity to continue gainingii. 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 progresse. Variationi. Periodizationii. 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 youhave a structure of trainingf. Note: These principles are what one should consider with governing how to train.There is no one size fits all.V. Periodizationa. Macrocyclei. Typically an entire training yearb. Mesocyclesi. Two or more cycles within the macrocyclec. Microcyclesi. Typically one week long but could last for up to four weeks, depending onthe programd. 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. Periodizationa. Periodization Periodsi. Preparatory Periods1. Hypertrophy/Endurance Phase2. Basic Strength Phase3. Strength/Power Phaseii. First Transition Periodiii. Competition Periodiv. 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 eventii. The competition period is more about maintenanceiii. The point of periodization is1. 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 workoutsVII. Periodization Grapha.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 trainingiv. There is research that says that a structure like periodization helps with gains versus no structure.c.VIII. Periodization Outlinea. Macrocycle Outline:i. Preseason Mesocycleii. In-season Mesocycle (comp period)iii. Post-season Mesocycle (active rest)iv. Off-season MesocycleIX. Resistance Training Program Designa. 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/Movementsi. Specificityb. Orderi. Large muscles before small musclesii. Multi-joint before single-jointc. Number of sets, resistance, repetitions, velocityi. ACSM Guidelinesd. Reste. 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 musclesserve as