1 Strength training adaptations Increase in muscular strength is a result of BOTH neural and muscular adaptations or improvements i e neuromuscular adaptations Therefore neural activity and muscle hypertrophy are 2 components that contribute to muscle strength or force production capacity Can produce strength gains without massive amounts of hypertrophy 2 Understand peak force and what kind of training is needed Peak force the maximum force in newtons of torque newton meters developed during a muscle action Heavy strength training alone can increase explosive power by positively affecting the top half of the power equation or the peak force production Most athletic movements also start from a stationary position and it is this early phase of moving a resistance be it a medicine ball or bodyweight that requires the most effort Therefore the greater an athlete s strength is the more explosive this initial phase of motion will be 3 Block periodization and daily undulating periodization DUP Allows for concentration of specific goal before progressing to next Block periodization refers to organizing your training into specific periods of time Each period can have a different length and each should have a different primary focus Macrocycle training period I n t e n s i t y V o l u m e R e p s S e t s V o l u m e I n t e n s i t y H i g h L o w 6 1 2 4 6 L o w H i g h 1 6 1 5 2 6 2 5 1 5 1 3 V e r y l o w V e r y h i g h R e d u c e M a i n t a i n L o w L o w M e s o c y c l e t r a i n i n g p h a s e H y p e r t r o p h y S t r e n g t h P o w e r c o m p e t i t i o n p h a s e P e a k i n g m a i n t e n a n c e A c t i v e R e s t T A P E R Macro Cycle Signify intensity over weeks o Slowly Growing intensity over 4 weeks o 1 Macro cycle 4 weeks in this example Micro cycle Signify over days o Varying intensities over 7 days o 1 microcycle 7 days Daily Undulating Periodization DUP a form of planning that occurs over the weekly level though in practice the actual cycle may repeat anywhere from every five to 14 days o The easiest way to do this is simply to create different kinds of workouts say focusing on different rep ranges exercises or both and then go through them in order Once you ve done them all start over DUP was superior to Linear Periodization in strength adaptations following 12 weeks of resistance training 4 Training aging individuals Sedentary men and women who begin an exercise regimen lose body weight and fat compared with those who remain sedentary Those who stop exercising gain body weight relative to those who remain more physically active 5 Interference theory By training strength and endurance together strength gains are hindered Can also hinder power development through limitations of rapid voluntary neural activation of the trained muscles 6 Muscle movement that exerts the most force fast eccentric 7 General adaptation syndrome GAS The general adaptation syndrome GAS describes the stages that an organism e g an athlete undergoes when exposed to a new stressor e g resistance exercise Stages of GAS o Alarm rxn o Adaptation phase However with continued exposure to the As a new stress is placed on muscle e g heavy workload and overloads the existing muscular state or fitness it undergoes an alarm reaction During this stage the athlete momentarily gets weaker as muscles are experiencing shock from the new stress stress successive workouts the body enters the stage of adaptation In this stage the body supercompensates for the stress such as improving muscle mass and strength to better contend with the stress In this stage muscles have adapted sufficiently to contend with the stress initial workload and increases in muscle size and strength is unnecessary Prolonged exposure to the same stress may cause exhaustion During this stage adaptation to the stress may either decline or continue to plateau In other o Stage of exhaustion o Plateau 8 Ways we measure body composition rationale BMI words strength gains the athlete obtained during the adaptation stage will cease Subsequently strength may decline overreaching training or enter stagnation periodize the training regiment Explained in subsequent slides To prevent exhaustion one must o Continued training gains o Commonly used to guestimate normalcy for body weight o BMI body mass kg stature m2 where m is meters o As BMI increases risk for certain diseases increases o No absolute BMI standard to classify children and adolescents overweight and or obese o Limitations 1 Current overweight classification assumes the relationship between BMI and fat and disease risk remains independent of age gender ethnicity and race 2 Fails to consider body s proportional composition or fat distribution 3 Factors other than excess fat bone muscle and increased plasma volume induced by training affect body weight 4 Possibility of misclassifying someone as overweight Hydrostatic Weighing Archimedes Principle pertains particularly to athletes o An object s loss of weight in water equals weight of volume of water it displaces specific gravity refers to the mass of an object in air divided by its loss of weight in water The loss equals the weight in air minus weight in water BOD POD Skinfold o Determines body volume by measuring initial volume of empty chamber minus volume with person inside o Rationale for skinfolds from relationships among three factors 1 Adipose tissue directly beneath skin subcutaneous fat Internal fat 2 3 Whole body density o Locations triceps subscapular iliac abdomen thigh o Two major uses for skinfold scores 1 Sum skinfold scores to indicate relative fatness among individuals 2 Use individual or sum of skinfolds to reflect either absolute or percentage skinfold change before or after an intervention program Bioelectrical Impedance Analysis Dual Energy X Ray Absorptiometry DXA o Small alternating current flowing between two electrodes passes more rapidly through fat free tissues and extracellular water than fat or bone o Represents a noninvasive safe relatively easy and reliable means to assess total body water 1 Requires standardized conditions electrode placement body position hydration status plasma osmolality and sodium concentration skin temperature physical activity food and beverage intake o Quantifies fat and nonbone regional lean mass plus mineral content of deeper bony structures BONE DENSITY 1 Accepted clinical tool to assess spinal osteoporosis and related bone disorders 2 Two low energy x ray beams with
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