Melissa McLaughlinMichael Dellogono

Muscular Adaptations to Resistance Training

Increased sizeFiber type transitionBiochemical improvements (enzymes)➡Increased strength, power, & endurance

HypertrophyMuscular enlargement

Cross sectional area, + relation w/strength

Result of increased synthesis of actin & myosin and number of myofibrilsHypertrophy

Training

Reps 6-12

Sets 3-6

Intensity 67-85%

Rest 30s-1.5m

Strength & Power

Strength - maximal force that a muscle or group of muscles can generate

Power - maximal force exerted as fast as possible - EXPLOSIVE!

Strength & PowerStrength Training

Reps ≤6

Sets 2-6

Intensity ≥85% 1RM

Rest 2-5 min

Power Single-Effort

Multiple-Effort

Reps 1-2 3-5

Sets 3-5 3-5

Intensity

80-90% 1RM

75-85% 1RM

Rest 2-5 min 2-5 minutes

EnduranceAbility for the muscle to repetitively

contract of a sustained period of time- Ultra-Marathoners - Rowing (long distance)- Distance runners

Endurance Training

Reps ≥12

Sets 2-3

Intensity ≤ 67% 1RM

Rest ≤30s

Interval TrainingIncrease & decrease intensity between aerobic & anaerobic

Work:active recovery ratio (1:3, 85-90%)No more than 1 or 2 sessions/week to start w/ 3 days of

restchange 3:1 to 2.5:1.5 or 2.0:2.0

Go past aerobic threshold & then return to aerobic conditioning level to improve performanceintensity body switches from burning a greater % of fat

to a greater % of carbs , 85% of your maxHR

Heart rate is great way to measure how hard you are workingMax heart rate=220-age85% of max heart rate (21 years old): (220-age)x.85=

169.15

Advantages & Disadvantages Advantages:

Fitness, performance, recovery time improve quickly

Improves aerobic fitness better than traditional training & in less time

Enzymes use oxygen more efficiently increased O2 capacity

Increase fat burn & can double endurance capacity w/ 15 min of intense cycling over a 2-week period

HR will be lower at work & active recovery

Disadvantages: Performed too often can

increase risk of overtraining Symptoms: loss of

performance & appetite, inability to sleep, chronic aches and pains & colds, overuse injuries, unusual fatigue, increase in resting HR, irritability

bad knees avoid intervals walking, running or jogging

Stop exercise if it hurts & modify workout

Check with doctor before starting interval training

Interval TrainingPhysiological effects:

@ low end of training range: working aerobically and burning more fat

@ high end of training range: HR increases, breathing harder, anaerobic, burning more carbs than fat

Reasons to do interval training: improve recovery HRweight-loss plateauboredAllows you to workout harder & longer & burn more fat

& more calories Must burn more calories than you consume to lose weight

even with intervals8-10min warm up & 5 min cool-down after intervals

See sample interval training

Interval vs. Circuit TrainingCircuit training

Spend 30-45s at one machine or station with dumbbells or resistance exercise and then move onto next station

aerobic & RTAnother form of interval training

when you break from one machine to the next HR decreases & when you begin working out again it increases

wont be as beneficial as running or cycling intervals but will tone and strengthen muscles

Whereas aerobic interval training has more beneficial effects

High-Intensity Interval TrainingSpecialized form of IT

Short intervals of max intensity exercise-low to moderate intensity exercise

Similarities to traditional interval trainingDifferences include:

Increased EPOC Burn more fat Limits muscle loss

To get the benefits from HIITpush yourself past the upper end of your aerobic zone &

allow your body to replenish your anaerobic energy system during the recovery intervals

HII involve maximum effort, not simply a higher heart rate there are many different approaches to HIIT

different numbers of high and low intensity intervals different levels of intensity during the low intensity intervals different lengths of time for each interval different numbers of training sessions per week

Guidelines for HIITdesigned for people who want to boost overall cardiovascular

fitness, endurance and fat loss without losing muscle massBefore starting the program, you should be able to exercise for

at least 20-30 minutes at 70-85% of maxHRgradually build up your training program so that you don’t

overdo itwarm up and cool downWork as hard as you can during the high intensity intervals,

until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone

If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately

HR should be at 70% of maxHR during recovery If it is not: shorten work intervals and/or lengthen recovery

intervals

Cross-FitCombines weightlifting, sprinting and gymnasticsProficiency is required in each of 10 fitness domains

cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination & accuracy

Fitness: increased work capacity across all domains neurologic & hormonal adaptations across all metabolic pathways

Run, row, jump rope, climb rope, carry odd objects, move large loads over short distances & use power-lifting & Olympic weightlifting

Used by 2000 gyms, F.D., law enforcement agencies, military organizations At a gym: warm up, skill development segment, high intensity workout for 10-20 min Can be used by: children, pregnant women, seniors, football players,

military special forces, endurance athletesPerformed 3-5 d/week can provide exercise that will satisfy exercise

guidelinesHas greater health benefits than moderate activity

Cross-Fit"equals better fitness and stronger muscles in a more

reasonable amount of time“

"build muscle and get in shape by spending 60 minutes or more in the gym several days a week..."

"is a different type of exercise routine ...a well-rounded and very efficient way to achieve a higher level of fitness ...that does not need a whole lot of fancy equipment, but does offer a nice variety to keep the interest level up and provide the challenge needed to keep the exercise fun.”PureHealthMD, Discovery Health Channel

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