Strength Training-Physiological Adaptations

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  • Strength Training-Physiological adaptaions
    • Muscular System
      • -Muscle hypertrophy -Muscle hyperplasia -Fast-twitch muscle fibres can greatly increase in size -Increased strength -Increased power -Increased ATP and PC stores -Increased protein synthesis
        • Hypertrophy: Myofibrils become thicker due to increased protein synthesis
        • Muscle Fibres: May split (hyperplasia) and form new cells, however studies are inclusive
        • Increased size of contractile protein
        • Increased number of Cross-bridges
    • Metabolism
      • -Increased glycogen stores -Increased phosphocreatine stores -Increased amount of ATP -Increased time until OBLA occurs -Increased tolerance to lactic acid -Increased amount of glycolytic enzymes -Increased use of gylcogen
        • Energy stores increase; glycogen, ATP and PC stores
        • Increased ability of FT muscle fibres to work with lactic acid
        • Increased anaerobic threshold
        • Increased removal of lactic acid
        • Increased intensity/duration of performace delaying OBLA
    • Nerves
      • -Increased motor recruitment -Increased quantity of force that can be produced -Increased synchronisation of motor unit activation -Can lead to the autogenic inhibition of the Golgi tendon organ
        • Golgi tendon inhibition. This means that you feel less pain when training, which allows you to train harder.
        • Reduced Antagonistic inhibition (Antagonist strecthes more which allows the agonist to generate more force
        • Through resistance training the total number of motor units recruited increases and there is improved synchronisation. This is particularly with FT muscle fibres.
        • Improved co-ordination of the stimulation of motor units
    • Connective Tissue
      • -Increased strength of ligaments and tendons -Increased stability of the joint -Decreased risk of joint injuries
        • Bones become thicker and stronger
        • Ligaments and tendons become stronger
    • The Cardiovascular System
      • Pure Strength Training will cause:
        • Cardiac Hypertrophy
        • Increased density of capillaries
        • Increased blood pressure
        • Decreased volume of left ventricle

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