ࡱ> :<9@ w jbjbܡܡ )@wl df,~  bbbbZb,,X,bb }|b,B bB bExercise and the Musculoskeletal System Pages 267-270 and 431-439 Terms Muscular strength. What is it? Muscular endurance. What is it? Adaptations Neural first Contractile, second Neural Adaptations What neural changes occur with training that contribute to an increase in muscle strength? Neural Adaptations Recruitment of additional MU (IIb or Fast Twitch B) Increase rate of MU stimulation Enhance synchronization of MU firing Neural dis-inhibition (ignoring GTO) Neural dis-inhibition Golgi tendon organs inhibit continued contraction Muscle Adaptations What muscular changes occur with training that contribute to strength grains? What is hypertrophy? What contributes to muscle hypertrophy? Does one fiber type hypertrophy more than another? Muscular Adaptations Cell Hypertrophy or Cell Hyperplasia? Muscle cell hypertrophy accounts for 95-100% of overall muscle hypertrophy The remainder is the result of hyperplasia Strength and Endurance Training Some studies show combined aerobic endurance and strength training may limit strength gains. Other studies show no effect Once aerobic training reaches a plateau, strength training can improve time to exhaustion. Progressive Resistance Principle of Overload Milo of Crotona Milo of Crotona, Greek athlete, lived about the end of the 6th century B.C. He was six times crowned at the Olympic Games and six times at the Pythian for wrestling, and was famous throughout the civilized world for his feats of strength - such as carrying an ox on his shoulders through the stadium at Olympia. In his native city he was much honored, and he commanded the army which defeated the people of Sybaris in 511. The traditional account of his death is often used to point a moral: he found a tree which some woodcutters had partially split with a wedge, and attempted to rend it asunder; but the wedge fell out and the tree closed on his hand, imprisoning him until wolves came and devoured him. His name became proverbial for personal strength. Encyclopaedia Britannica Strength Training Principles Intensity Frequency Duration Reps Sets Rest Discussion What are the general recommendations for the following resistance training programs: strength, power, hypertrophy and endurance. [Kraemer and Koziris, 1992] Why are there differences in these programs? Think physiological. What is plyometric training? What gained from plyometric training? Strength Program Heavy resistance (< 6-RM) Moderate to long rest periods (> 2 min) Moderate to high number of sets (4-10 and 1-3) for primary exercises Why so much time in between? Power Program Speed overload increases neural stimulation and minimizes the slowing effects of hypertrophy High resistance (< 10 RM) that is varied over time; rarely more than 5 reps per set. Moderate to long rest periods (> 2 min.) Moderate to high number of sets (4-10 and 1-3) Plyometric exercises Power Program - Plyometrics Plyometric Physiology Plyometric Loading What is it? Eccentric contraction followed by a fast, explosive concentric contraction Whats the physiology behind it? Stretch-shortening cycle greater or quicker fiber recruitment with help from muscle spindles Elastic energy Hypertrophy Program Greater volume and variety Moderate to high intensity (12-20 RM) Less rest (less than 90 sec.) High total number of sets per muscle group (> 3) Unproven Great size and number of type I fibers Endurance Program Low intensity (12-20 RM) Moderate rest depending on number of reps (2-3 min or 30-60 sec.) Moderate sets (2-3) Toning? Summary Table Discussion Periodization Load Period (Hypertrophy) 2-3 months with microcycles or day to day variations Recovery Period (Endurance) 2-3 weeks Peak Period (Strength) Same length as load cycle Conditioning Period (Power) Weeks Periodization Periodization No advantage to untrained No clear advantage to trained Myth Busters Muscle size (hypertrophy) is not a synonym for muscle strength Muscle size (hypertrophy) does not necessarily lead to inflexibility Endurance programs (high reps) are not effective for weight loss Muscle tissue has only a slightly higher metabolism than fat tissue Resistance Training Isometric Isotonic or Dynamic Isokinetic Isometric Training Is isometric training effective? What are its limitations? What are its advantages? Isotonic Training Concentric and eccentric muscle contractions Examples of isotonic exercises Free Weights Machines Variable resistance Eccentric Isotonic Free Weights What are the advantages? What are the disadvantages? Isotonic Machines What are the advantages? What are the disadvantages? Variable Resistance Variable Resistance What are the advantages? What are the disadvantages? Eccentric Loading Isokinetic Speed kept constant with accomodating resistance What are the advantages? What are the disadvantages? Comparison Gender Differences DISCUSSION In what ways does the principle of specificity apply to resistance training? Is strength re-grained faster than the initial gains? SPECIFICITY Intensity of contraction Speed of contraction Muscle group Type of contraction Specificity & Functional Training Functional Training Muscle Group Specificity Type of exercise matters even in the same muscle groups Reversibility Return of strength after periods of inactivity Flexibility Streching/Flexibility F = 3-7 days a week I = stretching T = 15-60 sec., 1-3 sets Flexibility Can decrease or increase the risk of injury. Training for Flexibility Static stretching Prevents muscle spindles from shortening the muscle Dynamic stretching May activate muscle spindles which produce muscle shortening Training for Flexibility Proprioceptive Neuromuscular Facilitation Contract muscle to stimulate GTO GTO cause muscle to relax Stretch relaxed muscle further The Impact of Stretching on Sports Injury Risk: A Systematic Review of the Literature THACKER, S. B., J. GILCHRIST, D. F. STROUP, and C. D. KIMSEY, JR. Med. Sci. Sports Exerc., Vol. 36, No. 3, pp. 371-378, 2004. Impact of Stretching on Sports Injury Little evidence of link between flexibility and injury rate Lack of flexibility does not account for many muscles injuries the occur w/i a normal range of motion Imbalance in flexibility may increase injury risk Stretching may increase performance or it may decrease performance Impact of Stretching on Sports Injury There is not sufficient evidence to endorse or discontinue routine stretching before or after exercise to prevent injury among competitive or recreational athletes. 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