Adaptations during Heavy Resistance Training
When it comes to heavy resistance training, achieving desired adaptations requires more than the uninformed mind might think. At the conclusion of this paper, the reader will have a better understanding of what adaptations during heavy resistance training entail; Such as, the role of myosin, fiber types, cell structures, bone structures, muscle size, muscle shape, and the nervous system.
Muscle size adaptations during heavy resistance training
Muscle hypertrophy is the growth of muscle. A common misconception when it comes to muscle size and growth, people think that their muscles grow during a duration of a single workout because they notice an increase in size of the muscle they have just workout. This is known as transient hypertrophy or ‘the pump’. Transient hypertrophy is fluid accumulation, from blood plasma, in the intracellular and interstitial spaces of the muscle and only last a couple of hours at max. In opposition, chronic hypertrophy is an increased muscle size over a lengthy period of heavy resistance training.
Muscle ...
3. Effects of resistance training and Chromioum Picolinate on body composition and skelatal muscle in older men by, Campbell WW., Joseph LJ., Davey SL., Cyr-Campbell D., Anderson RA., and Evans WJ.. JOURNAL OF APPLIED PHYSIOLOGY. 86(1): 29-39,1999 January.
McKenzie, D. C. (2012). Respiratory physiology: Adaptations to high-level exercise. British Journal of Sports Medicine, 46(6), 381. doi:10.1136/bjsports-2011-090824
James’s biopsy of his right gastrocnemius muscle would have shown a degeneration of the muscle or skeletal fibers due to the lack of dystrophyn. Another microscopic change that would be noticed is the accumulation of white blood cells. White blood cells have a very specific function which is to clear the damaged muscle fibers from the debris. Clearly, due to some of the muscle fibers being damaged other healthy fibers that have not been damaged appear denser. By having damaged muscle fibers, all the work rest upon the healthy fibers making them contract to the fullest due to the fact that the myosin and acting would have to overlap even more to make the muscle work.
Fahey, Thomas D., EdD. Specialist in Sports Conditioning Workbook and Study Guide. California: International Sports Sciences Association, 2007. Print
For purpose of emphasis and understanding, some background information is needed to fully understand exactly what blood doping can do for an individual. In order for muscles to perform, they need a ready supply of oxygen. During high intensity exercise, oxygen is depleted and the body can not get enough oxygen to the muscle in order for them to perform their optimal potential. This lack of ability to get oxygen to the muscle is called oxygen debt and results in lactic acid being formed. Lactic acid is a waste product of anaerobic cellular respiration within the muscle tissue, which can cause muscle sourness that, usually, is felt after a hard or long workout. Fatigue usually sets in with the onset of lactic acid production. Oxygen is carried to the muscle by two delivery systems. Three percent of oxygen is carried in plasma and ninety-seven percent is in hemoglobin, the principal protein in erythrocytes (red blood cells). If hemoglobin amounts are increased, this will lead to increased oxygen levels that can be transported to the muscles. Allowing the muscles to become more fatigue resistant.
Hypertrophy describes the increase in size of muscle as the result of stress put upon the muscle. Muscles go through hypertrophy in order to adapt to the increased demands placed upon them to perform. This is the primary goal of weight training.
Dunn, George et al. National Strength and Conditioning Association. National Strength and Conditioning Association Journal. 7. 27-29. 1985.
when a very fit person may take a long time to work into hard pumping.
In today’s age, performance enhancing drugs have become more advanced than just some special herbs and spices. Scientists today have found ways to manipulate elements to help provide muscle mass and stamina. Some types of performance enhancing drugs are human growth hormones (HGH), testosterone boosters, anabolic steroids etc. When taking HGH, a person might experience results such as an increase in muscle mass, an increase in bone density, and a reduced fat content in the body (Freudenrich). The same results could be found when you take anabolic steroids. Anabolic steroids have been sought after to athletes and bodybuilders because they increase the size and strength of muscles. They also increase aggressiveness and competitiveness, which can be desirable traits in sports (Helmenstine). On different occasions such as a cyclist or a long distance runner, these athletes will store some of their red blood cells when their hemoglobin is high. The athlete will then train and work as usual, but right before the athlete competes they will transfuse the blood they took out back into their body therefore creating more red blood cells to ...
Muscular endurance is the ability of a muscle to overcome a percentage of a given...
In order to fully understand the impact and effect of overtraining, defining and establishing the difference of what overtraining is from other conditions, such as overreaching, is necessary. Overtraining is defined as the accumulation of both training and non-training stresses producing a long-term effect on the athlete’s performance capacity, with or without physical and psychological overtraining signs and symptoms in which recovery of the performance capacity will take weeks to months (Halson, 2004 p. 969). Overreaching, however, is defined by the accumulation of training and non-training stresses with a short-term effect on the a...
comprising, among other things, muscles that can be trained to a peak of fitness and
When most people hear the term ‘bodybuilding’ they think of massive, inhuman looking individuals, mostly males, who spend every waking minute in the gym lifting weights and injecting steroids. But that is not entirely true. Bodybuilding is much more complex than that, especially when it comes to nutrition. Bodybuilding is a lifestyle. There are many different factors that come in to play for professional bodybuilders, as well as the regular person who is looking to put on muscle mass or whatever their fitness goals might be. Some of those factors include nutrition, training, recovery, supplementation, as well as the controversial topic of drugs in the bodybuilding scene. Bodybuilding also has a unique history that should be addressed before diving into the topics of bodybuilding.
...pective sports. Though weight training used to be believed the most effective way of training, we now know that athletes must train their power development to see the most gains. The higher the motor recruitment, the more power will be generated through the athletes body. Power lifts such as plyometrics and explosive medicine ball throws are an efficient way to train but are not the most effective. These exercises can be used in an athletes training program but the main focus must be on olympic lifting and maximal efforts sprints. These methods are proven to be the most effective in getting the maximal motor recruitment levels from athletes. Concluding that in order to be the most effective athlete they can, they must have a power oriented lift which includes some simple power exercises but mainly focuses on the difficult olympic lifts and maximal effort sprints.
Perform strength-training exercises at least twice a week on nonconsecutive days. (See References 3) Working against resistance stimulates muscle tissue. Maintaining and building muscle tissue during weight lo...