Presentation 5

Exercise and its Impact on Muscle Exercise has a profound effect on muscle growth, which can occur only if muscle protein synthesis exceeds muscle protein breakdown; there must be a positive muscle protein balance. Resistance training leads to trauma or injury of the cellular proteins in muscle – This prompts cell-signaling messages to activate satellite cells to begin a cascade of events leading to muscle repair and growth Adaptation of muscle to the overload stress of resistance exercise begins immediately after each exercise bout, but often takes weeks or months for it to physically manifest itself Most adaptable tissue in the human body is skeletal muscle, and it is remarkably remodeled after continuous, and carefully designed, resistance exercise training programs

Positive changes with resistive Exercise: – Muscles become stronger, more “toned” – Muscles show less fatigue – Less prone to injury – More lean tissue  higher metabolic rate – Aids in bone health – Healthier body composition – Helps offset natural aging process Chronic: Delayed Onset Muscle Soreness (DOMS) Acute: inflammation due to inadequate blood flow (ischemia) Atrophy (as explained last week): decrease in size and strength when muscle becomes inactive such as injury or disuse Important to note: Training can be reduced, such as a maintenance program, without experiencing atrophy or loss of strength

How does Muscle Impact Exercise Muscular Power: the product of strength and the speed of movement (moving the most amount of weight at the fastest speed) Muscular Strength: the maximum amount of force a muscle or group of muscles can generate (moving as much weight as possible) Low repetition, high resistance Muscular Hypertrophy: increase in the size of individual muscle fibers Transient Hypertrophy: pumped-up feeling immediately after exercise Chronic Hypertrophy: repeated resistance training and reflects actual structural changes in the muscle Steroid Induced Hypertrophy: use of anabolic steroids to gain muscle mass Muscular Endurance: the ability of muscles to sustain repeated muscle actions or a single static action; high repetition, low-intensity Muscular fitness is dependent on: (1.) specificity (training a specific way for specific results or change), (2.) overload (training stress or intensity greater than comfort in order to see continual physiological adaptations), (3.) progression (training status improves, training intensity continues to increase) which are based on personal goals, adherence and musculoskeletal limitations

ACSM Guidelines on Resistance Training: - Progressive, individualized, and provide a stimulus to all the major muscle groups - One set, 8-10 exercises for major muscle groups - 2 days per week minimum repetitions to fatigue (RPE 19-20) Frequency (times/week) Intensity (% 1RM) VolumeRest POWER %1-4 reps 1-2 sets 4-6 minutes STRENGTH %4-8 reps 3-4 sets 2-3 minutes HYPERTROPHY %8-12 reps 4-6 sets seconds ENDURANCE5-7< 60%12-15 reps 5-7 sets < 30 seconds

Supersets: exercise set for a particular muscle group followed by an exercise for the opposing muscle group (i.e. biceps/triceps) Compound set: Similar to supersetting only using the same muscle group Super Multiple Set: complete sets for all of one muscle group followed by completing the same number of sets for opposing muscle group Split Routine: Alternating muscle groups worked each day; works out more days/ week in comparison to full body routines Pyramid System: adding weight until lifter can only complete about one repetition Negatives: emphasis on the eccentric part of the exercise; slower reps; not recommended for novice lifters Super slow: both concentric and eccentric movements are slowed down to achieve maximum contrations Periodization: systematic process of altering one or more program(s) over time to allow for the training stimulus to remain challenging and effective (macrocylces, mesocycles)

Dr. Thomas’ KNR 280 : Muscular Training Principles and Adaptations Powerpoint Betty Henson’s KNR 285: Resistive Training Powerpoint References