Long Term Neuro-

muscular Adaptations to
resistance training
Overload Principle
Adaptation and Specificity
§ Muscles adapt differently
based on the type of
overload placed on them.
§ Specify the training regimen
to elicit the desired
adaptations.
Specificity of Training
§ Training should “overload” the
system / muscle type that the
individual wishes to train!
§ IE: Energy systems, muscle fiber
type, and sport specificity.
Muscle Fiber Types
Muscle Fiber Types
Muscle Fiber Types and Performance
§ Genetics
§ Specificity of Training
§ Fiber Conversion
* Power = Force X Velocity *
Types of Contractions
Types of Training
Fatigue
 Glucose Anaerobic

Energy H+

Pyruvic Acid (2) Lactic Acid (2)

ATP
Inter Cellular Fluid
Mitochondria
CO2 & H+
Fatty
Acids Aerobic
Acetyl Co-A (2)
Amino
Acids

Energy ATP
Krebs
CO2
Cycle H+ To ETC
DOMS
Adaptations to Strength Training
§ Neural Adaptations (First 8-
12 weeks)
§ Learn Movement (Motor
Learning)
§  Coordination
§  Motor Unit Recruitment
§  Coordination of Motor Unit
§ Neuromuscular inhibition
(GTO , Muscle Spindles)
Muscular Adaptations
§ Muscle Fibers (Physical Changes)
§ Increase in Size: Hypertrophy
(Particularly Type II)
§ Directly proportional to the
VOLUME of overload
§ Volume = Resistance X Repetitions
§ Increase in Number: Hyperplasia
(?)
 Neural Control
• Initial increase in expression of strength
due to improved neural control of
muscle contraction.
 Neural Drive
Electromyographic studies indicate
lower level in EMG activity to
muscular force ratio.
Muscle produced more force with
lower amount of EMG activity.
More force with less neural drive.
The increase in maximal neural drive
to muscle increases maximal
strength.
 Muscle Hypertrophy
Muscle enlargement is generally
paralleled by increased muscle
strength.
Increased muscle strength is NOT
always paralleled by gains in
muscle size.
Increase in cross-sectional fiber area
of both ST and FT muscle fibers.
FT fiber area appears to increase to
Z o e S m ith w e ig h s in a t
5 8 kg b u t ca n cle a n a n d
greater
p re ss 1 0 0 kg s extent than ST fiber area.

 Connective Tissue and
Bone
 Supporting ligaments, tendons and
fascia strengthen as muscle
strength increases.
 Connective tissue proliferates
around individual muscle fibers,
this thickens and strengthens
muscle’s connective tissue
harness.
 Bone mineral content increases
more slowly, over 6- to 12-month
period.
Muscle Fiber Conversion?
§ Studies are inconclusive???
§ Most show no change or very
little
§ Appears that IIb  IIa w/ intense
aerobic training
§ Largely genetic and relatively
stable (Absolute Number)
Energy System Adaptations
 Capillary Supply
 Increase number of capillaries in a muscle
helps support metabolism and contributes
to total muscle size.
 Improved capillarization has been observed
with resistance training by body builders
but decreased in power and weight lifters.
 Increase of capillaries linked to intensity and
volume of resistance training.
 Time course of changes in capillary density
slow (more than 12 weeks).
Gains in the Beginning of a
Program Steroids

8-12 Weeks
Strength

Steroids
Progress

Hypertrophy

Neural Adaptations

Training Duration
Other Adaptations
Other Adaptations
Other Adaptations
Specificity of Training
Specificity of Training
Strength
§ Strength is a function of:
§ Neural Factors
§ Type of fibers engaged
§ Anthropometrics/Biomechanic
s
§ Size of Muscle (CSA) *
Frequency Systems
Lifting Systems
Recommendations
 Body Composition
Adaptations

For the most part,



 Small decreases in body fat

 Minimal increases in total body mass
 Minimal increases in FFM, about 0.3
kg/weekly
Recommendations
§ ALWAYS allow 48 hours for
complete recovery !
§ Start slow !
§ NEVER overload a sore muscle !