| General Adaptations to Resistance & Endurance Training Program |
| · The size of a muscle fiber in a highly trained lifter may increase only 5% in cross-sectional area over a 1-year training cycle, even though the area increased by 40% in the first year of training. |
| Variations in Energy Requirements, Sources, and Usage · Aerobic (Endurance) training – long-term performances at lower power outputs · Anaerobic training – short-term performance requires energy from anaerobic sources · Interval training - · Resistance training |
| Anaerobic Training Review of Anaerobic Energy Systems The Phosphagen System Glycolysis Methods and Modes of Anaerobic Training |
| Resistance Training Changes in Muscle Fibers Additional Cellular Adaptations Muscle Strength An RM Continuum for Training Effects Neural Adaptations Cardiovascular Responses and Adaptations Body Composition Connective Tissue Bone Modeling Hormonal Influences |
| Aerobic Training Basic Training Adaptations Hormonal Influences Body Composition Neural Adaptations Overview of Exercise Prescriptions Compatibility of Resistance and Endurance Training |
| Overtraining · Over-training – excessive volume or intensity of training, or both, resulting in fatigue · Over-reaching – short-term basis of overtraining · Acute fatigue --> Overload stimulus --> Over-reaching --> Over-training syndrome · The overtraining syndrome can last as long as 6 months, and recovery may not be immediate · Sympatheic syndrome includes increased sympathetic activity at rest · Parasympathetic syndrome includes increased parasympathetic activity at rest and with exercise |
| Overtraining in Aerobic Sports Cardiovascular Responses Biochemical Responses Endocrine Responses Markers of Overtraining - Decreased performance - Decreased percentage of body fat - Decreased maximal oxygen uptake - Altered blood pressure - Increase muscle soreness - Decreased muscle glycogen - Altered resting heart rate - Decreased lactate - Increased creatine kinase - Altered cortisol concentration - Decreased total testosterone concentraction - Decreased ratio of total testosterone to cortisol - Decreased ratio of free testosterone to cortisol - Decreased ratio of total testosterone to sex hormone – binding globulin - Increased heart rate - Decreased sympathetic tone (decreased nocturnal and resting catecholamines) - Increased sympathetic stress response |
| Overtraining in Anaerobic Sports Endocrine Responses Neuromuscular Responses Markers of Overtraining Psychological Factors in Overtraining |
| Recovery Techniques · Nutritional factors probably play the most important role in recovery from exercise training and competition. Within 30 min after a sport activity or exercise training, either of which significantly depletes glycogen stores in the muscles and liver, carbohydrate stores need to be replenished. |
| Detraining · Detraining – lose training adaptations if inactivity |
| Comparison of Physiological Adaptations to Resistance Training & Aerobic Training |
| Variable Performance Muscular strength Muscular endurance Aerobic power Maximal rate of force production Vertical jump Anaerobic power Sprint speed Muscle fibers Fiber size Increases Capillary density Mitochondrial density Fast heavy-chain myosin Enzyme activity Creatine phophokinase Myokinase Phosphofructokinase Lactate dehydrogenase Metabolic energy stores Stored ATP Stored creatine phosphate Stored glycogen Stored tyiglycerides Connective tissue Ligament strength Tendon strength Collagen content Bone density Body composition % body fat Fat-free mass |
| Result following resistance training Increases Increases for high power output No change or Increases slightly Increases Ability Increases Increases Improves Increases No change or decreases Decreases Increases in amount Increases Increases Increases No change or variable Increases Increases Increases May Increases May Increases May Increases May Increases No change or Increases Decreases Increases |
| Result following endurance training No change Increases for low power output Increases No change or decreases Ability unchanged No change No change or improves slightly No change or Increases slightly Increases Increases No change or decreases in amount Increases Increases Variable Variable Increases Increases Increases Increases Increases Increases Variable Increases Decreases No change |
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