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Neuromuscular Adaptations to Resistance Training

Neuromuscular Adaptations to Resistance Training. Chronic exercise - many adaptations in neuromuscular system - dependence on the type of training AEROBIC TRAINING - LITTLE gain in STRENGTH, RESISTANCE TRAINING - MUCH gain in STRENGTH AND POWER.

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Neuromuscular Adaptations to Resistance Training

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  1. Neuromuscular Adaptations to Resistance Training Chronic exercise - many adaptations in neuromuscular system - dependence on the type of training AEROBIC TRAINING - LITTLE gain in STRENGTH, RESISTANCE TRAINING - MUCH gain in STRENGTH AND POWER.

  2. Muscle Strength - maximum force generated (1 - RM - one repetition maximum) • Muscle Power - explosive aspect of strength, product of strength and speed of movement power  (force x distance)/time

  3. Muscular Endurance - muscle´s ability to repeatedly develop and sustain near - or maximal forces for an extended period of time (sit-ups, push-ups)

  4. Strength Gains from Resistance Training • Early Gains - influenced by NEURAL FACTORS (improved coordination, improved learning, increased activation of the prime mover muscles). • Long-term Gains - result from HYPERTROPHLY of the trained muscle • Increased number of muscle fibers - HYPERPLASIA • Increased size of existing fibers – HYPERTROPHY

  5. Muscle Atrophy - decrease in size and strength when inactive (injury, disease). Begins quickly, reduced maintenance program - reduced atrophy • Fiber Type Alteration - one fiber type - converted to the other type - result of cross - innervation of chronic stimulation

  6. Muscle Soreness • Acute - during of immediatly after exercise (accumulation of H+, lactate, edema) - disappears within few minutes - hours after exercise. • Delayed - onset Muscle Soreness (DOMS) Felt 1 - 2 days after heavy bout of exercise primarily from eccentric action, associated with actual muscle damage

  7. Prevention • Reduce eccentric component during early tr. starting tr. at low intensity

  8. Design of Resistance Training Program • Use of STATIC or DYNAMIC ACTIONS (use of free weights, variable resistance, isokinetic actions, plyometrics)

  9. Tailoring Program to athlete´s specific needs: LOW-REPETITION, HIGH RESISTANCE TR. - enhances strength • HIGH-REPETITION, LOW-INTENSITY - optimizes endurance • PERIODIZATION - prevention of overtraining • RESISTANCE TR - activities quite SIMILAR to actual performance • Resistance training - BENEFIT FOR ALL (gender, age, athlete)

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