Long-term resistance training leads to both neural and muscular adaptations. In the first 8-12 weeks, neural adaptations predominate as the body learns movement patterns and improves motor unit recruitment and coordination. Over time, physical changes in the muscles occur through hypertrophy of both fast-twitch and slow-twitch muscle fibers. The degree of hypertrophy depends on the volume of training, with larger muscles developing in response to higher volumes. Resistance training also leads to increases in connective tissue and bone strength to support the increased muscle size.

1. Long Term Neuro-muscular Adaptations to resistance training 1

2. 2 Overload Principle

3. Adaptation and Specificity 3

4. Specificity of Training 4

5. Muscle Fiber Types Fast Twitch (FG / Type II) HIGH anaerobic capacity Type IIa (FOG) vs. IIb Fatigue easily Fast contractile velocity (Vmax) 5

6. 6 Muscle Fiber Types

7. 7 Muscle Fiber Types and Performance Genetics Specificity of Training Fiber Conversion* Power = Force X Velocity *

8. 8 Types of Contractions

9. 9 Types of Training

10. 10 Fatigue

11. 11

12. 12 DOMS

13. Adaptations to Strength Training Neural Adaptations (First 8-12 weeks) Learn Movement (Motor Learning)  Coordination  Motor Unit Recruitment  Coordination of Motor Unit Neuromuscular inhibition (GTO , Muscle Spindles) 13

14. Muscular Adaptations Muscle Fibers (Physical Changes) Increase in Size: Hypertrophy (Particularly Type II) Directly proportional to the VOLUME of overload Volume = Resistance X Repetitions Increase in Number: Hyperplasia (?) 14

16. 17 Muscle Hypertrophy Muscle enlargement is generally paralleled by increased muscle strength. Increased muscle strength is NOT always paralleled by gains in muscle size. Increase in cross-sectional fiber area of both ST and FT muscle fibers. FT fiber area appears to increase to greater extent than ST fiber area. Zoe Smith weighs in at 58kg but can clean and press 100kgs

17. Connective Tissue and Bone Supporting ligaments, tendons and fascia strengthen as muscle strength increases. Connective tissue proliferates around individual muscle fibers, this thickens and strengthens muscle’s connective tissue harness. Bone mineral content increases more slowly, over 6- to 12-month period. 18

18. 19 Muscle Fiber Conversion? Studies are inconclusive??? Most show no change or very little Appears that IIb  IIa w/ intense aerobic training Largely genetic and relatively stable (Absolute Number)

19. 20 Energy System Adaptations

20. Capillary Supply 21

21. 22 Gains in the Beginning of a Program Steroids 8-12 Weeks Strength Steroids Hypertrophy Progress Neural Adaptations Training Duration

22. 23 Other Adaptations

23. 24 Other Adaptations

24. 25 Other Adaptations

25. 26 Specificity of Training

26. 27 Specificity of Training

27. 28 Strength Strength is a function of: Neural Factors Type of fibers engaged Anthropometrics/Biomechanics Size of Muscle (CSA) *

28. 29 Frequency Systems

29. 30 Lifting Systems

30. 31 Recommendations

31. 32 Body Composition Adaptations For the most part, Small decreases in body fat Minimal increases in total body mass Minimal increases in FFM, about 0.3 kg/weekly

32. Recommendations ALWAYS allow 48 hours for complete recovery ! Start slow ! NEVER overload a sore muscle ! 33