melissa mclaughlin michael dellogono. muscular adaptations to resistance training increased size...
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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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