Revision lectures

Structure of a muscle
Interior structure of muscle fiber
Muscular system
Sliding filament theory
Neuro muscular system
Neuromuscular system
twitch
 Gradation of force
Recruitment.
Frequency.
 proprioceptors

Muscle spindles Golgi tendon organ

 Illustration of metabolism
Anabolism
Catabolism
metabolism
 bioenergetics
ATP Phosphagen system.
Glycolytic system.
Aerobic system.
 Phosphagen system
ADP + CP ATP + cr.
2ADP ATP +AMP.
AMP triggers glycolysis.
glycolysis
 Lactate
Pyruvate is converted to lactic acid.
Lactate and H + ions are formed.
Lactate is used by type I muscles and heart
muscles.
 Aerobic system
Glycolysis leading to oxidative metabolism.
Krebs cycle.
Oxidative system
Oxidative system
Metabolic specificity of training
Musculoskeletal system
 kinesiology
Levers.
Fulcrum.
Moment arm.
torque
levers
 Mechanical advantage
Mechanical advantage: the ratio of the mus
force moment arm to resistive force moment
arm. (MF/RF).
 Human strength & power
Strength is defined as the max force a mus or
mus groups can generate at a specified
velocity.
Power is time rate of doing work. (work =
force x dist) ( power = work / time).
Force = newton ( f= m x a )
Biomechanical factors of human strength

Neural control
Force is greater:
Motor units are greater in size.
Recruitments.
Frequency.
Cross sectional area.
Arrangement of muscle fibers.
Pennate fibers.
Length tension relationship.
Muscle contraction velocity.
Sources of resistance in muscle contraction

Most common source of resistance are gravity,

inertia ,friction, fluid, & elasticity.
 Adaptation to training
physiological Adaptations occur in: nervous,
muscular, connective tissue, endocrine and cv
systems.
 Neural adaptation
neural adaptation take place in the 1st ( 6 10
weeks).
Hypertrophy occurs after 10 weeks of training.
Size principle.
Selective recuruitment ( high velocity
activities).
Cross education in untrained limb.
Co contraction of antagonist.
 Muscular adaptation.
skeletal mus adapts to anaerobic training:
primarily by increasing in size (CSA).
Transition in fiber type ( II B to IIA).
Enhancing its biochemical : ( enzyme activity,
substrate conc.)
 Connective tissue adaptation
Bones, tendons, ligament, fascia & cartilage
also undergo adaptation.
Physiological responses to training
 Program design variables
Need analysis:
Testing and evaluation.
Training status of the individual.
Resistance training goals.
Exercise selection:
Structural / power exercise
Core / assistance.
Training frequency:
Training status.
Training load.
 Program design variables
Exercise order:
Power, other core and then assistance exercises.
Upper and lower body exercises alternated.
Push and pull exercises alternated.

Training load:
 Program design variables
Rest periods:
 Different principles of resistance training

Supersets
Compound sets
Tri sets
Giant sets
Stripping principle/ reverse pyramiding
Pyramiding principle
I go you go
Pre exhaust
Forced reps
negatives