1. Strength training adaptations- Increase in muscular strength is a result of BOTH neural and muscularadaptations 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 hypertrophy2. 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.- Macro-Cycle: Signify intensity over weeks o Slowly Growing intensity over 4 weeks Macrocycle (training period)VolumeIntensityHypertrophyStrength PowerPeaking / maintenance(competition phase)Active Rest (TAPER)Mesocycle(training phase)SetsRepsIntensityVolume4-62-6 / 2-51-5Low6-121-6 / 1-51-3LowLowHighVery highMaintainHighLowVery lowReduceo 1 Macro-cycle =4 weeks in this example - Micro-cycle: Signify over dayso Varying intensities over 7 dayso 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 training4. 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 eccentric7. 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 : 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.@ o Adaptation phase : However, with continued exposure to the 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.o Plateau : In this stage, muscles have adapted sufficiently to contend with the stress (initial workload) and increases in muscle size and strength is unnecessary. o Stage of exhaustion : Prolonged exposure to the same stress may cause exhaustion. During this stage, adaptation to the stress may either decline or continue to plateau. In otherwords, strength gains the athlete obtained during the adaptation stage will cease. Subsequently strength may decline (overreaching/training) or enter stagnation. o Continued training gains : To prevent exhaustion, one must periodize the training regiment. (Explained in subsequent slides)8. Ways we measure body composition, rationale- BMIo Commonly used to guestimate “normalcy” for body weighto BMI: body mass (kg) ÷ stature (m2), where m is meterso As BMI increases, risk for certain diseases increaseso No absolute BMI standard to classify children and adolescents overweight and/or obeseo Limitations: 1. Current overweight classification assumes the relationship between BMI and %fat (and disease risk) remains independent of age, gender, ethnicity, and race2. Fails to consider body’s proportional composition or fat distribution3. Factors other than excess fat (bone, muscle, and increased plasma volume induced by training) affect body weight4. Possibility of misclassifying someone as overweight pertains particularly to athletes- Hydrostatic Weighing, Archimedes Principleo An object’s loss of weight in water equals weight of volume ofwater 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 PODo Determines body volume by measuring initial volume of empty chamber minus volume with person inside- Skinfoldo Rationale for skinfolds from relationships among three factors1. Adipose tissue directly beneath skin (subcutaneous fat)2. Internal fat3. Whole-body densityo Locations: triceps, subscapular, iliac, abdomen, thigho Two major uses for skinfold scores:1. Sum skinfold scores to indicate relative fatness among individuals2. Use individual or sum of skinfolds to reflect either absolute or percentage skinfold change before or after an intervention program- Bioelectrical Impedance Analysiso Small alternating current flowing between two electrodes passes more rapidly through fat-free tissues and extracellularwater than fat or boneo Represents a noninvasive, safe, relatively easy, and reliable means to assess total body water1. Requires standardized conditions (electrode placement,body position, hydration status, plasma osmolality and sodium concentration, skin temperature, physical activity, food and beverage intake)- Dual-Energy X-Ray Absorptiometry (DXA)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 disorders2. Two
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