Chap09 Strength Training

chapter
9
Adaptations to
Resistance
Training
Measuring Muscular Performance
Strength is the maximal force a muscle or muscle

group can generate.
Power is the product of strength and the speed of
movement.
Muscular endurance is the capacity to sustain
repeated muscle actions.
One-Repetition Maximum (1RM)
The maximal weight an individual can lift just once.
Power
• The functional application of strength and speed
• The key component of many athletic performances
• Power = (force  distance)/time
Muscular Endurance
• Can be evaluated by noting the number of repetitions

you can perform at a given percentage of your 1RM
• Is increased through gains in muscular strength
• Is increased through changes in local metabolic and
circulatory function
Key Points
Terminology
• Muscular strength is the maximal amount of force a
muscle or group of muscles can generate.
• Muscular power is the product of strength and speed
of the movement.
• Consider two individuals who can lift the same amount
of weight: if one can lift it faster, she is generating
more power than the other.
• Muscular endurance is the ability of a muscle to
sustain repeated muscle actions or a single static
action.
Did You Know . . . ?
Resistance training programs can produce a 25% to
100% improvement in strength within 3 to 6 months.
Possible Neural Factors of
Strength Gains
• Recruitment of additional motor units for greater force
production
• Counteraction of autogenic inhibition, allowing greater
force production
• Reduction of coactivation of agonist and antagonist
muscles
• Changes in the discharge rates of motor units
• Changes in the neuromuscular junction
VARIABLE-RESISTANCE TRAINING
Muscle Size
• Hypertrophy refers to increases in muscle size.

• Atrophy refers to decreases in muscle size.
• Muscular strength involves more than just muscle size.
Muscle Hypertrophy
Transient hypertrophy is the pumping up of muscle

during a single exercise bout due to fluid accumulation
from the blood plasma into the interstitial spaces of the
muscle.
Chronic hypertrophy is the increase of muscle size
after long-term resistance training due to changes in
number of muscle fibers (fiber hyperplasia) or size of
muscle fibers (fiber hypertrophy).
Microscopic Views of Muscle Cross
Sections Before and After Training
Photos courtesy of Dr. Michael Deschene's laboratory.

Fiber Hypertrophy
• The numbers of myofibrils and actin and myosin

filaments increase, resulting in more cross-bridges.
• Muscle protein synthesis increases during the
postexercise period.
• Testosterone plays a role in promoting muscle growth.
• Training at higher intensities appears to cause greater
fiber hypertrophy than training at lower intensities.
Fiber Hyperplasia
• Muscle fibers split in half with intense weight training.

• Each half then increases to the size of the parent fiber.
• Satellite cells may also be involved in the generation of
skeletal muscle fiber.
• It has been clearly shown to occur in animal models;
only a few studies show this occurs in humans too.
Heavy Resistance Training in Cats
Neural Activation and Fiber
Hypertrophy
• Early gains in strength appear to be more influenced by
neural factors.
• Long-term strength increases are largely the result of
muscle fiber hypertrophy.
Results of Resistance Training
• It increases muscle size (hypertrophy).

• It alters neural control of trained muscles.
• Studies show strength gains can be achieved without
changes in muscle size, but not without neural
adaptations.
Planning the Periods
– Major Mesocycles of Training (Matveyev)
• Preparatory
• First Transition (added later)
• Competition
• Second Transition (Active Rest)
Volume
NOVICE
ATHLETE
MACROCYCLE
Intensity
Technique
Preparatory First Competition Second

Phase Transition Transition
Effects of Muscular Inactivity
• Muscular atrophy (decrease in muscle size)

• Decrease in muscle protein synthesis
• Rapid strength loss
Changes in Muscle Strength With
Resistance Training in Women
Adapted, by permission, from R.S. Staron et al., 1991, "Strength and skeletal muscle adaptations in heavy-
resistance-trained women after detraining and retraining," Journal of Applied Physiology 70: 631-640.
Once your goals for strength development have been
achieved, you can reduce training frequency,
intensity, or duration and still prevent losses in
strength gained for at least 12 weeks. However, you
must continue training with a resistance maintenance
program that still provides sufficient stress to the
muscles.
Key Points
Resistance Training
• Neural adaptations always accompany strength gains
from resistance training; hypertrophy may or may not
be present.
• Transient hypertrophy results from short-term
increases in muscle size due to fluid in the muscles.
• Chronic muscle hypertrophy results from long-term
training and is caused by structural changes in the
muscle.
(continued)
Key Points (continued)
Resistance Training
• Muscle hypertrophy is most clearly due to increases
in fiber size, but it also may be due to increases in
the number of fibers.
• Muscle atrophy occurs when muscles are inactive;
however, a planned reduction in training can maintain
muscle size and strength for a period of time.
• A muscle fiber type can take on characteristics of the
opposite type in response to training. Cross-
innervation or chronic stimulation of fibers may
convert one fiber type to another fiber type.
Acute Muscle Soreness
• Results from an accumulation of the end

products of exercise in the muscles
• Usually disappears within minutes or hours
after exercise
Delayed-Onset Muscle
Soreness (DOMS)
• Results primarily from eccentric action
• Is associated with damage or injury within muscle
• May be caused by inflammatory reaction inside
damaged muscles
• May be due to edema (accumulation of fluid) inside
muscle compartment
• Is felt 12 to 48 hours after a strenuous bout of exercise
DOMS and Performance
• DOMS causes a reduction in the force-generating
capacity of muscles.
• Maximal force-generating capacity returns after days
or weeks.
• Muscle glycogen synthesis is impaired with DOMS.
MUSCLE FIBERS AFTER A MARATHON
MUSCLE BEFORE AND AFTER
A MARATHON
Key Points
Muscle Soreness
• Acute muscle soreness occurs late during or
immediately after an exercise bout.
• Delayed-onset muscle soreness (DOMS) occurs
12 to 48 hours after exercise (especially eccentric
exercise).
• DOMS may include structural damage to muscle
cells or inflammatory reactions within the muscles.
• Muscle soreness may be an important part of
maximizing the resistance training response.
Reducing Muscle Soreness
• Reduce eccentric component of muscle action during
early training.
• Start training at a low intensity, increasing gradually.
• Begin with a high-intensity, exhaustive bout of
eccentric-action exercise to cause much soreness
initially but decrease future pain.
Resistance training can benefit almost everyone,
regardless of sex, age, level of athletic involvement, or
sport.
Key Points
Resistance Training Programs
• Resistance training can use static or dynamic actions.
• A needs analysis is necessary for designing a program
for a specific athlete’s needs.
• Low-repetition, high-intensity training improves muscle
strength while high-repetition, low-intensity training
improves endurance training.
(continued)
Key Points (continued)
Resistance Training Programs
• Periodization prevents overtraining by varying the
volume and intensity of training.
• Typically volume is gradually decreased while intensity
is gradually increased.
• Strength gains are specific to the speed of training and
the movement patterns used in training.
NSCA, P. 397
Sports Specific Exercises
• Specificity
• See p. 400
Alternated Upper & Lower Body
Exercises
• Good for untrained individuals.

• Use the rest period to work the opposing
muscle group.
• Decreases overall training time.
• Also considered circuit training if the
exercises are performed with minimal rest
periods.
Alternated Push & Pull Exercises
• Insures that the same muscle groups will not

be used for two exercises in a row thereby
reducing fatigue of the muscle.
• Can also be constructed in a circuit training
format.
• Is appropriate for beginning and returning
exercisers.
Supersets & Compound Sets
• Superset – involves 2 exercises that stress 2

opposing muscles.
• Compound set – involves performing 2
exercises for the same muscle sequentially.
• Very demanding
• May not be appropriate for beginners
NSCA, p 419
Step 7 - Rest Periods
• Rest period – the time
dedicated to recovery
between sets &
exercises.
• Dependent on the goal
of training, load lifted
and person’s training
status.
• General guideline is:
– 2-5 minutes rest for
power and strength.
– 30 s – 1.5 min for
hypertrophy and

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chapter

Strength is the maximal force a muscle or muscle

• Can be evaluated by noting the number of repetitions

• Hypertrophy refers to increases in muscle size.

Transient hypertrophy is the pumping up of muscle

Photos courtesy of Dr. Michael Deschene's laboratory.

• The numbers of myofibrils and actin and myosin

• Muscle fibers split in half with intense weight training.

• It increases muscle size (hypertrophy).

Preparatory First Competition Second

• Muscular atrophy (decrease in muscle size)

• Results from an accumulation of the end

• Good for untrained individuals.

• Insures that the same muscle groups will not

• Superset – involves 2 exercises that stress 2

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