LEARNING OBJECTIVES 1. To understand the neuromuscular responses and adaptations to resistance training 2. To understand muscle microstructure, and the role of actin and myosin in muscle actions 3. To apply an understanding of the relationship between different muscle fibre types and muscle fibre recruitment to the design of resistance training programs 4. To understand the relationship between the various energy systems and muscle fibre types 5. To understand the application of the fundamental principles of training to the design of resistance training programs 6. To understand the relationship between the different training objectives of Strength, Power, Endurance and Mass and the application of O.F.I.T.T. in the design of resistance training programs that meet these objectives 7. To understand the application of O.F.I.T.T. in the resistance training continuum (improvement vs. maintenance vs. over-training vs. detraining) 8. To explore controversies in the design of resistance training programs
ENDURANCE POWER STRENGTH MUSCLE MASS & TONE
DOMS (Delayed Onset Muscle Soreness) 24-48hrs Chemicals released from micro-tearing of connective tissue and/or muscle fibres Delayed due to: muscle fat skin (pain receptors) Is DOMS a prerequisite for better progress? HYPERTROPHY: due to increase in both size & number of myofibrils (actin & myosin) Connective tissues become thicker & stronger Mitochondrial density decreases due to the dilution effect of enlarged/added myofibrils Muscle glycogen stores increase Concentrations of ATP and Creatine Phosphate increase Recruitment of motor units increases, allowing for a greater force output Motor unit firing rate increases, allowing for a greater force output Increased threshold protection of Golgi Tendon Organs Regulation of blood pressure and HDL cholesterol Improved metabolic rate Increased bone mineral density Increased glucose tolerance & insulin sensitivity NOTE: Strength gains in first 4 weeks due to increased neurological efficiency & recruitment, NOT hypertrophy Central vs. Peripheral Aerobic vs. Anaerobic Adaptations
The Sliding Filament Theory 1. Action Potential 2. Myosin Binding to Actin 3. The Power Stroke
ISOMETRIC: Muscle contracts with no change in its length during force production. CONCENTRIC: Positive muscle action whereby the muscle is shortened under its own force. ECCENTRIC: Negative muscle action whereby the muscle resists while it is forced to lengthen. During which type of contractions can you lift a) the most weight, and b) the least amount of weight?
1. All-or-None Principle 2. Force of muscle contraction is dependent upon: a) Rate of motor neuron firing b) Number & Size of muscle fibres innervated
PERIODIZATION OF REPS AND EXERCISES
Muscle Spindle Monitors changes in muscle length. When spindle fibers are rapidly stretched, a stretch reflex is elicited, causing muscle to contract. Golgi Tendon Organ Monitors changes in muscle tension. When tension developed in muscle becomes too great, further contraction is inhibited, and muscle relaxes.
Fibre Type Type I fibres Type II A fibres Type II B fibres Other Designations Slow Oxidative Fast Oxidative Glycolytic Fast Glycolytic Contraction time Slow Fast Very Fast Size of motor neuron Small Large Very Large Resistance to fatigue High Intermediate Low Activity Used for Aerobic Long term anaerobic Short term anaerobic Energy System FA Oxidation An/Aerobic Glycolysis ATP-CP Force production Low High Very High Mitochondrial density High High Low Capillary density High Intermediate Low Oxidative capacity High High Low Glycolytic capacity Low High High Major storage fuel Triglyceride CP, Glycogen CP, Glycogen Training Objective Endurance Mass, Strength Strength, Power Type of Adaptation Biochemical Structural Neural Intensity (%RM) <70% 85-70% 95-85% Repetitions 15-30 6-12 3-6 Sets 1-3 3-5 B=3-5, A=5-8 Rest Between Sets 20-90sec 30-120sec 2-5min Rep Speed slow/med/fast slow to med slow/med/fast
0 20 30 40 50 60 70 80 90 100 Active Muscle Fibre (%) 120 100 80 60 40 20 0 Type IIb Type IIa Type I Exercise Intensity (% of VO2max or %RM)
(5-10sec) (1-3min) (20min+) >105%RM (eccentric), slow = MAX STRENGTH 80-100%RM (1-8 reps), slow to med. = MAX STRENGTH 60-80%RM (8-15 reps), slow to med. = HYPERTROPHY 50-80%RM (8-20 reps), fast = POWER <70%RM (>15reps), slow to med. = ENDURANCE Fast = +1, -1 Med. = +2/+3, -2/-3 Slow = +4/-4 (or higher) 6 reps (+2, 1, -2, 0 ) = 30sec VS. 6 reps (+1, 0, -2, 0) = 18sec 10 reps (+1, 0, -2, 0) = 30sec VS. 10 reps (+3, 1, -3, 0) = 70sec
ROWING (2000m race 6min) 75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis) 22% Anaerobic Glycolysis 3% ATP-CP System VOLLEYBALL 40% Oxidative Phosphorylation 20% Anaerobic Glycolysis 40% ATP-CP System SOCCER (midfield player) & ICE HOCKEY 50% Oxidative Phosphorylation 25% Anaerobic Glycolysis 25% ATP-CP System FOOTBALL 30% Oxidative Phosphorylation (used during recovery between plays) 10% Anaerobic Glycolysis 60% ATP-CP System
ROWING (2000m race 6min) 75% Type I, Aerobic 22% Type IIa, Anaerobic Glycolysis 3% Type IIb, ATP-CP SOCCER (midfield player) & ICE HOCKEY 50% Type I, Aerobic 25% Type IIa, Anaerobic Glycolysis 25% Type IIb, ATP-CP VOLLEYBALL 40% Type I, Aerobic 20% Type IIa, Anaerobic Glycolysis 40% Type IIb, ATP-CP FOOTBALL 30% Type I, Aerobic 10% Type IIa, Anaerobic Glycolysis 60% Type IIb, ATP-CP
- Biochemical vs. Structural vs. Neural adaptations Energy Systems Muscle Fibre Types Contraction Types Muscle Groups Movement Patterns Nutritional Needs - Energy expenditure - Energy pathways
ISOKINETIC CONTRACTION: Muscle action through a constant speed causing the muscle to exert a continuous and maximum force throughout a given ROM. DYNAMIC CONSTANT CONTRACTION (ISOTONIC): Muscle action against a constant resistance. DYNAMIC VARIABLE CONTRACTION: Muscle action against a changing resistance. REPETITION: A single, complete action of any one given exercise beginning from starting position, progressing to its ending position, and returning to its starting position. SETS: A given number of complete and continuous repetitions performed consecutively without resting. REP RANGE: Includes both a lower limit (least # of reps to be completed) as well as an upper limit (most # of reps to be completed). LOAD: The amount of resistance against which a muscular force is being applied. REPETITION MAXIMUM: Maximum load that can be lifted during an exercise in an all-out effort over a given number of reps.
SMALL GROUP EXERCISE: Design a Standard Resistance Training Routine and a Variable Resistance Training Routine for a muscle group of your choice. CIRCUIT TRAINING ROUTINE: Several different exercises are completed, one immediately after another, within the resistance training session. REGULAR RESISTANCE TRAINING ROUTINE: Concentrating on one exercise at a time, multiple sets are completed for each exercise included within the resistance training session STANDARD RESISTANCE TRAINING ROUTINE: For any one given exercise included within a regular resistance training session, the resistance, reps, and rest between sets remains constant. VARIABLE RESISTANCE TRAINING ROUTINE: For any one given exercise included within a regular resistance training session, the resistance, reps and/or rest between sets vary.
Progressive Resistance (The Double Progression System of Resistance Training) 1. Start with a conservative weight and reps consistent with the lower limit of the appropriate rep range. 2. With each successive resistance training session, increase reps by at least one at a time: Lower Limit +1, Lower Limit +2, Upper Limit 3. When the upper limit of the rep range is completed with the initial weight, increase the intensity one level and drop the reps to the lower limit of the identified rep range 4. Complete the rep progression with the new weight. PARTNER EXERCISE: Demonstrate the application of Progressive Resistance by performing 3 sets (10-15 reps/set) of an exercise (i.e. push-ups, lateral raises, bicep curls, etc.) and record the reps for each set. What will be your goal for your next workout with this exercise?
Progressive Overload Specificity (S.A.I.D.) Individuality Reversibility Variability Periodization
Objective? Frequency? Intensity? Time? Type? Strength, Endurance, Power, Mass, Tone How often should the same muscle groups be trained? Prescribed as %RM or the equivalent Rep Range. Dependent upon 5 factors: # of exercises, # of sets, # of reps, rest between sets, and rep speed Compound vs. Isolation Exercises,
Fitness Level Proper adaptation dependent upon training intensity, volume and recovery methods. Exercise Stimulus Homeostasis (normal biological state) Overcompensation (Degree of improvement) Day 1 2 3 4 5 6 7 Fatigue Compensation Regression Time Biological Status Linear (Biological Status)
Overcompensation Cycle Comparing Different Training Frequencies Day 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Every 7 Days Every 5th Day Every 3rd Day
PARTNER EXERCISE 1. Your client has hit a plateau in their training program. Provide examples of 3 strategies you could apply to help stimulate new progress. 2. Your work schedule and family commitments are interfering with your personal fitness program. How can you adjust your training frequency, intensity, sets, reps and exercises to maintain your muscular fitness?
Indicated by a plateau or drop in performance over a period of several days; caused by too little recovery time between sessions Risk of resistance over-training is associated with: Failure to schedule adequate rest between similar training sessions Failure to schedule active rest periods within micro-cycles Failure to schedule active rest periods within meso-cycles Failure to vary exercise intensities Increase in the number of sets per exercise beyond 4 Increase in the number of exercises for a given muscle group Failure to vary exercises for a given muscle group
MUSCLE MYSTERIES 1. Which is better for burning fat, what burns more calories Cardio or Weight Training? 2. How much Cardio and how much Weight Training should I be doing to lose weight? 3. I don t want to build muscle, I just want to tone. What kind of exercise program should I be following? 4. I have a difficult time putting on muscle How do I build bigger arms and a bigger chest?
LEARNING OBJECTIVES 1. To differentiate between BALLISTIC, DYNAMIC, STATIC and PNF stretching and understand their different applications in program design. 2. To apply an understanding of flexibility training guidelines using the O.F.I.T.T. principle. 3. To understand the application of O.F.I.T.T. in the flexibility training continuum (improvement vs. maintenance vs. overtraining vs. detraining) 4. To explore controversies in the application and benefits of stretching for flexibility and injury prevention.
BALLISTIC, DYNAMIC, STATIC, PNF
BALLISTIC, DYNAMIC, STATIC, PNF Muscle Spindle Monitors changes in muscle length. When spindle fibers are rapidly stretched, a stretch reflex is elicited, causing muscle to contract. Golgi Tendon Organ (PNF Application) Monitors changes in muscle tension. When tension in muscle becomes too great, further contraction is inhibited, and
Objective? Frequency? Intensity? Time? Type? Dependent on client s motivation for improving ROM specific to a certain performance, fitness and/or health standard. No upper limits on number of flexibility training components per week. Dependent upon 1) degree of discomfort during stretch, and 2) holding time. Comfortably uncomfortable Dependent upon 4 factors: # of stretches, holding time, # of sets per stretch, rest between sets/stretches Only static or PNF; Stretches for each joint