Melissa McLaughlin

Michael Dellogono
 Muscular Adaptations to
Resistance Training

 Increased size
 Fiber type transition
 Biochemical improvements (enzymes)
➡Increased strength, power, &
endurance
 Hypertrophy
 Muscular enlargement
 Cross sectional area, + relation
w/strength
 Result of increased synthesis of actin &
myosin and number of myofibrils
Hypertrophy 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 & Power
Strength 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

 Endurance
 Ability 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 Training
 Increase & 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 rest
 change 3:1 to 2.5:1.5 or 2.0:2.0
 Go past aerobic threshold & then return to aerobic conditioning
level to improve performance
 intensity 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 working
 Max heart rate=220-age
 85% 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 Training
 Physiological 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 HR
 weight-loss plateau
 bored
 Allows you to workout harder & longer & burn more fat & more
calories
 Must burn more calories than you consume to lose weight even with
intervals
 8-10min warm up & 5 min cool-down after intervals
 See sample interval training
Interval vs. Circuit Training
 Circuit training
 Spend 30-45s at one machine or station with dumbbells
or resistance exercise and then move onto next station
 aerobic & RT
 Another 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 Training
 Specialized form of IT
 Short intervals of max intensity exercise-low to moderate intensity
exercise
 Similarities to traditional interval training
 Differences include:
 Increased EPOC
 Burn more fat
 Limits muscle loss
 To get the benefits from HIIT
 push 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 HIIT
 designed for people who want to boost overall cardiovascular fitness,
endurance and fat loss without losing muscle mass
 Before starting the program, you should be able to exercise for at least
20-30 minutes at 70-85% of maxHR
 gradually build up your training program so that you don’t overdo it
 warm up and cool down
 Work 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-Fit
 Combines weightlifting, sprinting and gymnastics
 Proficiency 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 athletes
 Performed 3-5 d/week can provide exercise that will satisfy exercise
guidelines
 Has 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
Questions or Comments