Disadvantages Of Strength Training

Disadvantages Of Strength Training
Strength Training Routines and Overview
Strength training routines give you a training method that involves the use of resistance to increase
strength, anaerobic endurance, and size of muscles.
This is the basic definition of strength training.
This method is often interchangeably termed strength training and resistance training.
Although these terms are used interchangeably it's important to not that resistance training is a form
of strength training because it uses elastic bands and hydraulic equipment to provide resistance
instead of gravity. Click here to learn what is resistance training.
Resistance in strength training can be provided with the use of gravity (weights) or elastic/hydraulic
forces to oppose muscle contraction while ... Show more content on Helpwriting.net ...
Make sure your feet are as far apart as your shoulders. Always keep your knees bent a little. Don't
rush your movements and always count to four, pause for a second, and return to your beginning
position.
Don't forget to breathe the right way, too. You should never hold your breath while doing these
training exercises. Instead, take a deep breath when you lift and let it out when you release the
weight.
Make sure you have a routine that is going to work all of the muscle groups you want to hit during
that session.
Always do the exercises while you are standing or sitting
Don't try to impress anyone by lifting more weight than you can. If you can't do the prescribed
number of repetitions outlined in a workout program, then you need to stop and choose a lighter
weight.
Following these tips will help you get the most from your strength training.
If you would like to find other fitness and bodybuilding printable workout routines click here! Also
take a look at losing weight and strength training for information on how to utilize strength training

routines to maximize your fat burning efforts.
From Strength Training Routines to the home page of Fitness and Bodybuilding
... Get more on HelpWriting.net ...

Xacc/280 Week 6 Resistance Training Program
I have organized the client's training program with the major muscles first in the program after that I
would repeat the muscles again. In addition, since the client had requested for 6 resistance training
days I have strategized by splitting the major muscle groups into several days as seen in the client's
program. Furthermore, with having 6 days of resistance training it would be tough but with a
mixture of upper and lower body days it would allow the client to recovery and build the muscles.
Not only, he would be build muscles, he would improve in his speedball games.
2. For one resistance training day only in your client's program, explain how you placed the
resistance exercises in the appropriate order. Use a minimum of two specific examples from that
particular day to support your answer. (~ 3–5 sentences) ... Show more content on Helpwriting.net ...
As seen on Day 1 or Monday I have made to start with multi–joint exercises so the client would be
able to rest/recovery to build muscles. Therefore, having multi–joint exercises helps loosen up the
other joints so you won't get hurt and would help build muscle.
3. Explain why you chose the number of sets, number of reps and rest period between sets in your
training program. (~ 3–5 sentences)
The sets, number of reps and rest period between in my training program was set considering in the
description provided from Trevor, it had stated that "has been completing a muscular endurance
resistance training program three days per week for the past six months at Goodlife Fitness". With
the knowledge of Trevor having prior experiences training out and that he would like to build
muscle. When building muscles it's called hypertrophy meaning rest periods between each sets
would last 1–2 minutes. Therefore, with all of these factors it had determined the amount of sets,
number of reps and rest

A Brief Note On The Athlete 's Training Program Essay
Periodization in Bodybuilding
You may ask why the use of periodization in training programs? , well the goal of periodization is to
help maximize what you gain of your training while reducing the risk of getting injured in the long
term. The way this is done is with an intelligently designed training year program that contains
smaller blocks of time that each has its specific goal and priority. This kind of overall schedule
includes many aspects of an athlete's training program and it may include specific training such as;
strength training, conditioning, plyometric, and also any specific sport activities. However in this
essay I will specify the use of periodization in bodybuilding which is a sport that has become very
popular in recent times.
What is Periodization?
In simple terms, Periodization is the planning and organization of training. When periodization is
used in sport, it is usually used based on achieving specific goals such as gaining maximal physical
capabilities (strength, power, speed, etc...) for a given period of competition. For example in
bodybuilding, the training may be planned around a specific competition.
In bodybuilding periodization is not an unusual thing, in fact most bodybuilders "periodize" their
training anyway and this is to reach their specific goal whether it is to reduce body fat or bring up a
lagging body part. Generally speaking, if you have an aim to reach a goal by a given time, then in
actual fact you are using periodization.
This is

LGMD: A Genetic Analysis
There are more than twenty subtypes of LGMD, each is classified according to the genetic flaws
that appear to cause them. Fifteen genes that lead to the production of muscle proteins have been
identified as definite causes of LGMD when they are flawed. According to the Muscular Dystrophy
Association, "Type 1 LGMDs are dominantly inherited, requiring only one mutation for symptoms
to result. Type 2 LGMDs are recessively inherited, requiring two mutations – one from each parent
– for symptoms to appear. Sometimes, LGMDs are referred to by their names, not their numbers,
and some types have not been assigned numbers." When one of these genes is faulty and protein
problems arise, muscle cells and fibers do not function properly. The muscles then ... Show more
content on Helpwriting.net ...
Onset of this disease occurs in adulthood. Symptoms associated with this disease include weakness
and atrophy in the hip, thigh, and calf muscles, with the symptoms often being asymmetrical. This
disease usually has a low progression rate and does not include cardiac or respiratory involvement
(Institute of Genetic Medicine, 2007).
LGMD2M is an autosomal recessive form of LGMD caused by mutations on the Fukutin protein.
Onset of this disease typically occurs in childhood. The symptoms presented include weakness and
wasting in the muscles of the hips, thighs, and shoulders. The cardiac and respiratory muscles may
be involved. There have been few cases of this type of LGMD described, but the gene involved is
also associated with a severe form of congenital muscular dystrophy (Institute of Genetic Medicine,

Hypertrophy Essay
Hypertrophy "When a skeletal muscle is subjected to prolonged high resistance strength–training, it
adapts by becoming larger and stronger. Maximal voluntary strength is quite well related to the
cross–sectional area (CSA) of the muscle" (Hakkinen, 1989). Researchers in previous studies make
mention of hypertrophy playing a role in the way different periodization models are effected. For
example, endurance training differs from most type of training because it has a high overall volume
of the exercise being performed with low resistances, but with long duration. With this type of
training there is little or changes in muscle mass or strength (Gollnick, 1981). With linear
periodization your first phase of the mesocycle is typically the hypertrophy/endurance ... Show more
The majority of the studies lasted about 12 weeks this could be a drawback of the study because 12
weeks may not be long enough period to see clear results. Some studies showed significant effects
of UP in 6–8 weeks, and LP in the later weeks. For instance, Prestes (2009) "saw after 8 weeks, the
DUP group showed significant increase in the leg press 45 and arm curl maximal strength, which
was not shown by LP group". Additionally, some of the measurements used besides squat, bench,
and leg press are vertical jump, seated medicine ball throw, loaded squat jump, standing arm curl,
8RM bench press, 1RM lat pull and triceps extension.
In summary, this studied demonstrated that there is more research that needs to be done to find
which method of periodization, undulating or linear with increase gain in strength. What we can take
from this study is the neuromuscular system is part of the strength process that should be taken into
consideration. Volume load/variation, density(recovery), hypertrophy all play a role in how the
different periodization modes affect the way differently trained individuals gain

Hypertrophy Training Essay
Frequency: 1 – 2 times per week
Intensity: 70 – 100% of VO2 max
Time: 25 minutes minimum
Type: Distance runs, intervals, fartlek
(Lloyd & Oliver, 2013)
7 – HYPERTROPHY
Hypertrophy training is a very specific type of training. It is not a goal that all athletes may want to
strive for. Hypertrophy training is training to increase overall muscle mass and muscle size in the
individual. Some athletes may wish to increase their physical size, but not necessarily to the size of
Arnold Schwarzenegger.
It is possible that if an athlete increases their muscle mass too much it will have a detrimental effect
on their sport. A marathon runner, for example, needs to strengthen their muscles and burn fat as it is
easier to carry lean muscle mass. However,

Cardiac Muscle Hypertrophy In Athletes
You are a clinician scientist with a specialty in sports medicine and have been asked to prepare a 6–8
page document explaining normal and pathological cardiac muscle hypertrophy in athletes for the
Canadian Olympic Committee. Be sure to indicate the difference between LV Hypertrophy
(Athlete's Heart) and Hypertrophic Cardiomyopathy as it relates to the underlying causes and the
possible pathophysiological consequences to cardiac function.
1. http://onlinelibrary.wiley.com/doi/10.1111/j.1440–1681.2007.04585.x/epdf
2. Zak, Radovan, ed. Growth of the Heart in Health and Disease. Raven Pr, 1984.
3. http://hyper.ahajournals.org/content/49/5/962.full.pdf
4. http://www.sciencedirect.com/science/article/pii/S0163725810000793
http://circ.ahajournals.org/content/94/4/850.long ... Show more content on Helpwriting.net ...
Heart growth can also be regulated by the pathological response to volume or pressure overload in a
disease setting (1,3).
Endurance training is associated with eccentric remodeling of the heart; strength training is
associated with concentric remodeling (3).
Figure 1 (edited) http://www.sciencedirect.com/science/article/pii/S0163725810000793
Morphology
Pathological cardiac hypertrophy is associated structural remodeling which can include
cardiomyocyte growth, fibrosis (formation of collagen fibril connective tissue) and angiogenesis
(formation of new blood vessels).
Heart growth can be eccentric (in which the myocardium thickens and cavity size grows) or
concentric (in which the myocardium thickens and cavity size is reduced).
Fibrosis involves the development of fibrous collagen connective tissue
Conclusion
Figure 2 Figure 3

Cardiovascular System Papers
CARDIOVASCULAR SYSTEM
The cardiovascular system is also known as the circulatory system, which is an organ system that
encompasses the heart and blood vessels of the body. The heart and blood vessels of the circulatory
system adapt to repeated sessions of exercise in number of ways, the cardiovascular system carries
blood, oxygen and nutrients to the organs and tissues of the body and carries waste products and
carbon dioxide from these tissues to be removed from the body.
CARDIAC HYPERTROPHY
When you exercise regularly over a long period of time your heart will increase in size and volume.
The ventricle walls will get bigger and thicker allowing you to make bigger and powerful
contractions. A common cause of cardiac hypertrophy is high blood pressure (hypertension) and
heart valve stenosis.
INCREASED STROKE VOLUME
It's the amount of blood pumped by the left ventricle, which occurs in one beat. A person who
exercises on a daily basis will increase the stroke volume allowing more blood to be pumped than a
person who does not work out. Cardiovascular training is used to increase stroke volume. The more
blood that is pumped from the heart with each ... Show more content on Helpwriting.net ...
Which means that when you are at a resting point you won't need to use as much oxygen as you use
while exercising. This means that individuals become more efficient at using oxygen which means
not as much wastage. The reason that the body adapts this is because if you exercise regularly your
body is getting used to exercise on a regular basis which then will start to use less oxygen. Also our
heart rate will be able to decrease because when we stop exercising our heart will start to recover,
which leads to a decrease in heart rate. For example this benefits the athletes because a quicker
decrease in resting heart rate is an indicator that your heart is efficient at transporting oxygenated
blood through your body with each

Eight Ways to Improve Performance for Touch Football...
There are eight physiological adaptations that a touch football player would experience in response
to training; these include a change in stroke volume, heart rate, cardiac output, oxygen uptake, lung
capacity, hemoglobin levels, muscle hypertrophy and the effect on slow– and fast–twitch muscle
fibers.
A touch football player would expect to experience the benefits of training after ten weeks. The first
of these many benefits includes a change in stroke volume. An athlete's stroke volume is the amount
of blood that is pumped around their body in one beat. In response to training a touch football
player's stroke volume will increase both at rest and during exercise.
This increase is a result of the increase in the size of the heart, ... Show more content on
Helpwriting.net ...
This decreased heart rate is just one of the physiological adaptations that a touch football player
would experience as a result of training.
The third physiological adaptation that a touch football player would experience as a result of
training is a change in their cardiac output. An athlete's cardiac output is the volume of blood that
their heart ejects per minute, and is therefore a direct result of the stoke volume and heart rate.
When untrained the touch football player's cardiac output may be around 20 litres per minute, as a
result of training this reading would increase to around 25 litres per minute. The formula for cardiac
output is 'stroke volume x heart rate'. As previously discussed, the heart rate heart rate of a touch
football player would decrease as a result of training, whereas the stroke volume would increase.
The increase in cardiac output is therefore a result of an increase in stroke volume huge enough to
slightly outweigh the decreased heart rate in the equation. As a result of training a touch football
player would experience a higher cardiac output, meaning that the body's cells are replenished more
regularly, thus improving the performance of the touch football player.
The fourth, and most significant, response to training that a touch football player would experience
is a change in their oxygen uptake. Maximal oxygen uptake, or max VO2, is considered by
professionals to be the best guide for cardiorespiratory

Essay on Muscle Hypertrophy
Strength training typically produces a combination of the two different types of hypertrophy:
contraction against 80 to 90% of the one repetition maximum for 2–6 repetitions (reps) causes
myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and strength athletes),
while several repetitions (generally 8 – 12 for bodybuilding or 12 or more for muscular endurance)
against a sub–maximal load facilitates mainly sarcoplasmic hypertrophy (professional bodybuilders
and endurance athletes).[citation needed] The first measurable effect is an increase in the neural
drive stimulating muscle contraction. Within just a few days, an untrained individual can achieve
measurable strength gains resulting from "learning" to use the ... Show more content on
Helpwriting.net ...
[7]
A small study performed on young and elderly found that ingestion of 340 grams of lean beef (90 g
protein) did not increase muscle protein synthesis any more than ingestion of 113 grams of lean beef
(30 g protein). In both groups, muscle protein synthesis increased by 50%. The study concluded that
more than 30 g protein in a single meal did not further enhance the stimulation of muscle protein
synthesis in young and elderly.[8] However, this study didn't check protein synthesis in relation to
training; therefore conclusions from this research are controversial.
It is not uncommon for bodybuilders to advise a protein intake as high as 2–4 g per kilogram of
bodyweight per day.[9][10] However, scientific literature such as 'Evaluation of protein
requirements for trained strength athletes (November 1992)' has suggested this is higher than
necessary, as protein intakes greater than 1.8 g per kilogram of body weight showed to have no
greater effect on muscle hypertrophy.[11] A study carried out by American College of Sports
Medicine (2002) put the recommended daily protein intake for athletes at 1.2–1.8 g per kilogram of
body weight.[12][13][11] Conversely, Di Pasquale (2008), citing recent studies,

Gymnasts Resistance Training
Resistance Training
According to Sleeper, Kenyon, & Casey (2012), for gymnasts core training is very important.
Gymnastics is a sport that engages the muscles of the entire upper and lower body. Along with
training the rectus abdominis, transverse abdominis, and inner and outer obliques, strengthening the
core involves the stabilization of the pelvis (mid body), the shoulder girdle (upper body), as well as
the spine (upper–mid/lower body). Bodyweight exercises are the main type of training modality
used by gymnasts to prepare for competitions (Behm, & Colado, 2012). Plyometrics are beneficial
for gymnasts because these dynamic and explosive movements allow the athlete to increase strength
and speed which are both necessary in order to ... Show more content on Helpwriting.net ...
Gymnasts can perform the stability ball pike, stability ball jackknife, slide plank, stability ball
rollout, and front plank (Major, 1996). These exercises will help the gymnast be able to hold
positions need for competition for a long duration of time. Gymnasts can also perform pushups,
handstand holds, stand up on toe, stand toe raises, and bar dips to improve their muscular strength
(Major, 1996). The exercises help improve individual muscles that will be used during the sport
(Major, 1996). They also include movements that are used during the completion as well. The
assistant exercises not only will help with movement, and strength, but will also help stabilize the
joints (Major,

Is Regular Exercise Beneficial?
drian Dulay
English 1, Per 3
February 10, 2017
How is Exercise Beneficial? Exercise can change lives forever. Regular exercise increases heart
strength, lowers blood pressure, and slightly decreases the levels of bad cholesterol in the body.
These effects of consistent exercise lower the probability of getting a heart attack, stroke, coronary
artery disease, colon cancer, and some forms of diabetes (Johnston). There are more than only
physical effects when people exercise on a regular basis. "Exercise increases the body's level of
endorphins, chemicals in the brain that reduce pain and induce a sense of well–being"(Johnston).
This means that exercise also improves mood, boosts energy levels, and in some cases, help relieve
thoughts ... Show more content on Helpwriting.net ...
Researchers in Australia looked at approximately 1,700 men from ages seventy and older with their
likelihood of experiencing a fall over a four–year period. There were more than 2,700 falls during
the study, but the men who swam had a thirty–three percent less likely chance to fall compared to all
the men in the study (Rowan).
Running is also amazing because it helps prevents a surplus of diseases like: stroke, diabetes, high
blood pressure, high cholesterol, and blood clotting. Running helps prevents diabetes because it
helps maintain a balanced amount of carbohydrates and sugar in the blood (Rowan). As I stated in
my proposal, I think that a mix of aerobic and anaerobic exercise is the best for people of older age.
I say this because anaerobic exercise builds muscle and stronger bones, and aerobic exercise
promotes better blood flow and strengthens the heart and lungs. It is important to maintain strength
in muscles and bones as the body ages because each year 2.8 million older people are treated in
emergency departments for fall injuries. Falls are very dangerous and sometimes fatal. They cause
broken bones and serious head injuries. If someone were to be injured by falling in their older age,
they would be hospitalized, and if the injury was serious enough, could even die (Important Facts
About

Effects Training Has on Muscle Cell Hypertrophy
As discussed in paper one, readers can see the complexity that lies behind muscle fibers and the
contractile units that make up each muscle cell. At the normal physiology level, muscle fibers exist
as complex bundles of small muscle filaments. These filaments, known as actin and myosin bind in
such a way that allows for sarcomere contraction. In assistance with calcium flowing into muscle
cells, proteins known as tropomyosin and troponin ultimately allow "cross bridging" to occur.
Throughout the body three types of muscle fibers exist, these types of fibers are slow oxidative, fast
oxidative and fast glycolytic. Activation or recruitment of these fibers varies from person to person
depending on the muscle specificity needed to perform a given contraction. In other words the
innervation of each fiber depends solely on the muscle needed to engage in a specific exercise. By
first knowing the anatomy behind a muscle cell one can then have a better understanding of the
effects training has on muscle cell hypertrophy.
The two primary functions of skeletal muscle is to contract to cause force, and to provide stability to
the body. During exercise each muscle must be able to contract in response to the stress or tension
on that muscle. The idea behind muscle hypertrophy is that as a progressive overload of stress is
applied to the muscle, it is able to adapt by increasing the size and number of contractile proteins
making up the muscle fiber. Muscle growth or hypertrophy

Left Atrial Volume Index
Left atrial volume index is the strongest predictor of development of persistent atrial fibrillation in
obese non–hypertensives.
Introduction: The global nature of the obesity epidemic was formally recognized by a World Health
Organization consultation in 1997(1). Prior epidemiologic studies have yielded conflicting results
regarding whether obesity is a risk factor for Atrial fibrillation (AF), but these studies were
potentially limited by short–term follow up and lack of echocardiography data(2). It is not sure if
obesity itself predisposes to AF and so hypothesizing such a link by suggesting that adiposity
influences atrial and ventricular structure(3), autonomic tone(4) and ventricular diastolic
function(5). The actual mechanism by which ... Show more content on Helpwriting.net ...
Prevalence, age distribution, and gender of patients with atrial fibrillation: analysis and implications.
Arch Intern Med. 1995; 155:469–73.
19) Krahn AD, Manfreda J, Tate RB, Mathewson FA, Cuddy TE. The natural history of atrial
fibrillation: incidence, risk factors, and prognosis in the Manitoba Follow–Up Study. Am J Med.
1995; 98:476–84.
20) Sascha Dublin, Benjamin French, Nicole L. Glazer, Kerri L. Wiggins, Thomas Lumley, Bruce
M. Psaty, et al. Risk of New–Onset Atrial Fibrillation in Relation to Body Mass Index. Arch Intern
Med. 2006;166:2322–28
21) Gami AS, Hodge DO, Herges RM, et al. Obstructive sleep apnea, obesity, and the risk of
incident atrial fibrillation. J Am Coll Cardiol. 2007; 49:565–71.
22) Marijana Tadic, Branislava Ivanovic, Cesare Cuspidi What Do We Currently Know About
Metabolic Syndrome and Atrial Fibrillation? 2013; Clin. Cardiol. 36, 11, 654–62.
23) Sarzani R, Salvi F, Dessi–Fulgheri P, et al. Renin–angiotensin system, natriuretic peptides,
obesity, metabolic syndrome, and hypertension: an integrated view in humans. J Hypertens. 2008;
26:831–43.
24) Wanahita N, Messerli FH, Bangalore S, Apoor S. Gami, Virend K. Somers, and Jonathan S.
Steinberg. Atrial fibrillation and obesity–results of a meta–analysis. Am Heart J 2008;

Long-Term Effects Of Exercise On The Cardiovascular System
P4: describe the long–term effects of exercise on the cardiovascular and respiratory systems
Cardiovascular system
Cardiac hypertrophy is the enlargement, or thickening, of the heart muscle. After lots of strenuous
exercise the heart muscle will increase. If a person does exercise, a thirty minute jog every day, for
six months there will be an obvious increase in many other factors but the heart muscles will have
grown in size. These changes are reversible when you discontinue aerobic training.
Stroke volume is the amount of blood pumped out of the heart during each contraction measured in
mL/beat. A long term effect of exercise on stroke volume is that it will increase. As the left ventricle
grows in size, more blood can be filtered in and out.
Cardiac output is the volume of blood pumped by the heart per minute (mL blood/min). It is
regulated ... Show more content on Helpwriting.net ...
After a long period of time the heart rate will decrease as the number of contractions will be less as
the heart is bigger.
Capillarisation increases during long term exercise. Long–term aerobic exercise improves the
elasticity of your blood vessels, or the ability of your vessels to expand and contract. The improved
elasticity delivers more oxygen and glucose to your muscles at a faster rate. The number of
capillaries in your working muscles also increases as an adaptation to long–term aerobic exercise.
Blood volume is the volume of blood (both red blood cells and plasma) in the circulatory system of
any individual. A typical adult has a blood volume of approximately 5 litres. The amount of blood
circulating in your body increases within twenty four hours after your first exercise session. An
increase in blood volume means your body can deliver more oxygen to your working muscles. Your
body will also be able to better regulate your body temperature during

Personal Narrative: My Current Contest
My Current Contest PrepHere you will find weekly updates as I prepare for my first step onto a
bodybuilding stage.
Monday 2/28/2011My final week on my own I ended up losing .6 lbs, down to 203.8 lbs. I am now
under the guidance of the 3D Muscle Journey team. Saturday I received my training and nutrition
protocol and implemented the changes that day.
My weight training is basically staying the same. I am going to continue on with my current
power/hypertrophy workouts as well as my Monday, Wednesday, Friday schedule. I am cutting back
cardio to 4 days with each session buring 400 calories. This is different in that I have never tracked
how may calories I burned before. I just added 5 minutes or so to my cardio time. Now I am aiming
... Show more content on Helpwriting.net ...
I like the change from the DC training and not having to push so far past failure. There will need to
be an adjustment on the hypertrophy days as I over estimated the amount of weight on some
exercises and ended up not hitting the 12–15 reps per set. It was definitely a good change of pace
and should allow for better recovery up until the contest.
Monday 1/10/2011This week was a good week as far as weight loss goes. I was down 2 lbs. This
puts me at 212.8 lbs. It was good to see the drop in weight after such a low week last week. I not
going to drop any calories this week and just stick to the same meal plan. I am also going to keep the
cardio at 4 times a week for 45 minutes and and see if I can have another good week this week.
My weight training is going to change this week. I am going to stop the DC Training and replace it
with a lower intensity routine that does not take me to failure at each and every workout. As my
calories drop, I do not think I will be able to recover from the training and will work myself into the
ground. This routine will be losely based on IFPA Natural Pro Layne Norton's Power/Hypertrophy
Routine. I am going to keep the 3 day a week workout schedule and will have the power days be

Hypertrophy And Absolute Strength
Hypertrophy refers to the muscle growth in addition with an increase in the size of the muscle cells.
The development of hypertrophy is critical amongst both Rugby league and Boxing. Rugby league
players must develop absolute strength in order to accomplish tackles with force, resist these tackled
and henceforth be resistant in developing an injury. To accomplish this strength, resistance training
in the way of weight training with free weights would be efficient for a Rugby league player to
advocate as it would help encourage hypertrophy to the athletes targeted muscle group through
specific exercises. These exercises must ensure large resistance with minimal reps for the process of
hypertrophy to occur. For example a rugby league player could

Essay On Muscular Development
Muscular development is extremely valued in our modern community. While this has lead to an
increase in the amount of people interesting in weight lifting, it has also produced an ever growing
sports efficiency complement industry. Accelerators of MMA muscle building workout supplements.
MMA muscle building workout supplements are one such compliment that is well–known to
improve benefits in muscular tissue and improve fitness efficiency.
But, does it really meet that reputation?
MMA muscle building workout supplements is an ingredient that is, basically, the first dairy that
female mammals discharge in the days following a birth. The liquid is very heavy in nutritional
value like protein, natural vitamins, Nutritionary value, development aspects, ... Show more content
on Helpwriting.net ...
Short–term consumption does not appear to show any apparent advantages. Longer–term usage of 8
weeks or more together with work out coaching might have an influence on increasing muscular
tissue in active people, and indicators of efficiency inexperienced people. It might also have
beneficial impacts on the immunity processes of sportsmen who are involved in an intense workout,
extended workout, and during intense coaching periods, but this is not always proven to be true in
research.
In light of the concerns associated with its suggested advantages, it seems unlikely that colostrum
has any significant influence on MMA muscle building workout supplements muscular development
or defense mechanisms ft, at least to the degree that users are hoping for. More human–based
research specifically dealing with these issues is necessary in order to determine if there are more
than historical and sugar pill impacts at work. For the moment, no firm results can be

Pre Vs Post Workout Analysis
The research article that I will be summarizing is Jose Antonio and Victoria Ciccone's, "The effects
of pre versus post workout supplementation of creatine monohydrate on body composition and
strength." The purpose of this article was to study if taking creatine pre or post workout had if any
effects and whether which of the two times was best to take creatine. I was drawn to this particular
article because I've recently started to work out more regularly for strength and muscle growth.
Because of this I want to gain more knowledge on what supplements such as creatine, which will
best benefit me in building more mass.
The participants taking part in this experiment were nineteen male recreational bodybuilders. They
were healthy college–age students with a year of regular resistance training (Antonio and Ciccone
2). They were instructed to stop taking any workout supplements or ergogenic aids four weeks prior
to the study (2). My interpretation of this choice, is that they wanted to minimize the outcome of any
discrepancies appearing in the data as much as possible. Participants were randomly placed into two
groups, PRE–SUPP or POST– SUPP. The abbreviations indicated when the 5 grams of creatine
monohydrate would be consumed by the participants depending on what group they were in. The
participants followed a "periodized, split–routine body–building training regimen geared for skeletal
muscle hypertrophy (2). They worked out 5 days a ... Show more content on Helpwriting.net ...
With more participants and a longer experiment, more consistent trends can be found. I want to
include that this was a very interesting read for me, I learned a lot more about creatine monohydrate,
and its effects in muscle hypertrophy. Although I won't commit to it yet, I will now consider creatine
monohydrate as a viable supplement that I can implement into my post workout

Trunk Flexion
We found that the muscle strength of trunk flexion showed significant differences within group and
between groups. The results of the trunk back extension showed significant differences within
group. Our result of increased trunk strength was similar to previous study results. Within group
difference of muscle activation was higher in the BLSE group than in the HLSE group. This implies
that the EO and RA were activated as the agonist of trunk flexion, and that muscle hypertrophy can
increase strength of trunk flexion when activated by the EO and RA. One study showed EO
activated approximately 32% of MVIC by bracing and 12% of MVIC by hollowing (Grenier &
McGill, 2007). The % EMG max values in RA was 18% in the bracing strategy, while the RA value
was approximately 6% in the hollowing strategy(Maeo et al., 2013). Thus, we suggest that trunk
flexion strength would be increased by muscle hypertrophy if the bracing strategy is applied in side
plank exercise and prone plank exercises, which activate EO and RA, for 12 weeks.
In trunk back extension, the % EMG max value of ES was 20% in bracing group and 10% in
hollowing group, ... Show more content on Helpwriting.net ...
HLSE and BLSE can be recommended as applicable and generalized exercises for the improvement
of trunk strength and low back disability of elderly women with NSLBP. Especially, HLSE, which
leads to preferential contraction of TrA and was more effective in improving low back disability.
BLSE was more efficient in strengthening the trunk muscle through muscle hypertrophy of co–
contraction of antero–lateral trunk muscles for 12 weeks. However, further, large scale clinical
studies are necessary to identify the therapeutic effectiveness of hollowing and bracing strategies;
male participants and broad age groups must be studied to increase power and to detect

Circuit Conditioning Is A Workout Scheme
Tabata circuit conditioning is a workout scheme which was founded by Doctor Izumi Tabata from
the National Institute of Sports and Fitness in Tokyo, in 1996 (Tabata et al., 1996). The first stages
of the Tabata circuit began in the midst of coaching the Japanese speed skating team as he conducted
a study using an interval based training model (Tabata et al., 1996). The main objective of the
research conducted in 1996 was to identify whether it was possible to improve the performance of
his elite levelled skating team by using a certain protocol. As a result, Doctor Izumi was able to
create a time efficient workout which "builds muscle, burns fat and increases VO2 max'' (Tabata et
al., 1996). The workout is a combination of eight short repeated exercises which last a total of four
minutes. The eight intervals are broken down into twenty seconds of intense exercise, followed by a
ten second rest (Tabata et al., 1996). With academic evidence, this literature review will analyse
Tabata circuit and establish how it has progressed from use for aerobic training to then into a
workout.
According to the American council on exercise (2016), "An effective cardiovascular and muscular–
conditioning program can be accomplished in a short period of time, but only if the level of intensity
is extremely high". Dr Tabata uses this technique in his infamous Tabata workout scheme.
Furthermore, tabata implemented this as he created his training experiments. The first experiment
was to pedal on an

Myonuclear Cell Experiment
The aim of this study was to investigate the modulation of satellite cell content and myonuclear
number in cells, following 30 and 90 days of resistance training and which was then followed by 3,
10, 30, 60 and 90 days of detraining (which is an extended break from regular activity). Fifteen men
(age: 24 ± 1 years) considered to be healthy, gave consent to participate in the experiment. All
subjects were participating in any organised sports and had not performed any heavy resistance
training for at least 1 year before this study commenced. The participants were subject to a training
programme that was based around heavy resistance for 3 months. The training programme showed
lots of progress which involved, watching load levels closely so that ... Show more content on
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The mean number of myonuclei per cross–sectional area of myofibres before training was 2.85
before training and by 90 days into training it averaged 2.82. Although, it was shown in the results
that the mean value and SD for myonuclei at the end of the detraining period (2.99 ± 0.19) was
higher than pre–training values (2.85 ± 0.08). This study has shown that 30 days of resistance
training is sufficient to induce an increase in satellite cells and also that an additional 60 days of
resistance training further increases the satellite cell amount. It is also shown, that the increase in
satellite cell numbers following resistance–training is maintained for >30 days once the training has
stopped. Resistance training causes minor fibre damage and results mainly in hypertrophy compared
to the classical regeneration response of skeletal muscles such as myofibres necrosis. Overall, Kadi
(2004) summarised that the results of the study shows the flexibility of satellite cells in response to
myotrauma, and has shown a good insight into the more long term effects of heavy resistance
training followed by detraining. The size and shape of muscle fibres when being targeted in the
hypertrophic range can still be achieved by only using the existing myonuclei within the muscles
already, this means they can support the hypertrophy

Ergogenic Aid Research Paper
Introduction
The use of ergogenic aids have been utilized in sports to increase work capacity, enhance
physiologic functions, and improve exercise performance.
Athletes in all sport disciplines are looking for natural ways to enhance their performance in sport
and gain a competitive advantage over their opponents.
Creatine has been one of the most extensively studied and researched ergogenic aid used to improve
exercise performance in sport.
Most research on creatine has focused on the effects of this supplement on the ergogenic benefits on
anaerobic performance.
There has been minimal research done on the effects of creatine supplementation on aerobic
performance. The effects of creatine on aerobic performance are less well known and documented ...
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Creatine supplementation and muscular strength
Creatine supplementation and muscular strength
Creatine supplementation and peak power
Creatine supplementation has also demonstrated the potential to cause increases in peak power
activities.
Peak power signifies the highest mechanical power that is generated during any 3 to 5 second period
of an exercise test.
When creatine is combined with heavy–resistance training, increases in peak power were reported
jump squat performance after the 12–week study.
Greater increases in jump squat peak power were evident after subjects had taken creatine over
placebo subjects.
Peak power performance in jump squat had increased in sets three and four for the creatine subjects
after the first week of supplementation.
Creatine subjects experienced the largest increases peak power at the end of the 12–week study.
Creatine supplementation and muscle hypertrophy
Creatine supplementation has also demonstrated the potential to cause skeletal muscle

Overtraining Training Essay
How often do you train each muscle group?
Training frequency is one of the most misunderstood variables by athletes aiming to improve muscle
strength and size. Many athletes believe that training any body part more than once or twice per
week will result in overtraining and muscle loss. This type of black and white thinking can be a
limiting factor in an athletes' development. In fact, there is a growing body of evidence showing a
greater benefit to increased training frequency when used correctly.
To begin with, it is important to define the difference between "overreaching" and "overtraining."
Overreaching often leads to a short–term decrease in performance that can be recovered from in a
few days. Overtraining–which is actually an extremely rare occurrence–occurs when it takes weeks
or months to recover. (Fry, 1997) Moreover, ... Show more content on Helpwriting.net ...
Many people would be quick to suggest that this training program is a recipe for overtraining.
However, the researchers actually found that the participants in the study experienced massive gains
in strength and hypertrophy. (Raastad, 2012) Resistance training stimulates muscle protein synthesis
so the results of this study are not particularly surprising. Research has shown that MPS (muscle
protein synthesis) reaches baseline around 36 hours after resistance training. (MacDougall, 1995)
Furthermore, research has shown that muscle protein synthesis can return to baseline in as little as
16–24 hours in well–trained athletes. (Kim, 2005) So, if you only train each body part once per
week, you really only stimulate muscle protein synthesis for 16–36 hours. If you want to bring up a
lagging body part or increase your strength on a certain lift, why would you stop there? Why not
stimulate muscle growth 3 or more times per

What Causes Muscle Hypertrophy?
What Causes Muscle Hypertrophy?
It has been said it is not where you start but where you finish. In the sport of weight training there is
no finish. Individuals are constantly striving to get bigger, stronger and faster. All bodybuilders have
made an effort to put on muscle mass. However, even individuals who get paid to build muscle as a
profession, had to have been small at one point. The question is what causes muscle hypertrophy?
The answer... is progressive overload of the muscle. Muscle hypertrophy is caused by enhancement
of the muscle fibers and muscle cells; which in laymens's terms, means tearing a muscle fiber so that
it may grow back bigger and stronger. There are three significant factors that play a substantial role
in muscle building. Training, nutrition, and recovery are the key disciplines that allow weight lifters
to reach their desired physique and turn the image in their mind, to the reflection in the mirror.
Before diving into factors that cause muscle hypertrophy, an explanation of what hypertrophy does
to the body. Scientists often break hypertrophy down into two types: "Sarcoplasmic hypertrophy
increases muscle size by increasing the volume of sarcoplasmic fluid in the muscle cell. Myofibrillar
hypertrophy (sometimes called "functional hypertrophy") increases muscle size by increasing the
contractile proteins" (All about Muscle Growth). It is a form of recovery, where the body tries to
adapt to the muscle tears and vigorous stress it has been put

Nt-Probph Case Study
Introduction
N–terminal prohormone of brain natriuretic peptide (NT–proBNP) is an inactive byproduct of brain
natriuretic peptide (BNP). They are released from myocytes after the prohormone BNP (ProBNP) is
cleaved into the NT–proBNP and the BNP. The synthesis of ProBNP and the release of NT–proBNP
and BNP are caused by cardiac wall stress including stretching, ischemic and/or hypoxic stimuli of
myocytes. Although NT–proBNP is not the active polypeptide product, it is less labile and possesses
a longer plasma half–life compared to active BNP. Therefore, NT–proBNP has been used as a stable
marker of BNP. Measuring the plasma concentration of NT–proBNP has been used to assist
diagnosing various cardiac diseases in humans and other species ... Show more content on
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Pathological and echocardiographic examination of the LVH–affected rhesus macaques revealed the
similar characteristics shared between HCM in humans and LVH in rhesus macaques. Plasma
Troponin I concentration was measured in some of the LVH–affected and normal rhesus macaques,
and the study failed to show the association between an elevation of Troponin I concentration and
the presence of LVH. However, no study has been performed to compare the plasma concentration
of NT–proBNP in the rhesus macaques with LVH and controls. The purpose of the present study is
to compare the concentrations of NT–proBNP in rhesus macaques with LVH and controls using
commercially available ELISA kit. Associatin between the NT–proBNP concentration and various
features of LVH including left ventricular wall thickness will be also be evaluated. We hypothesized
that rhesus macaques with LVH show higher concentrations of NT–proBNP attributed to the
hypertrophied ventricular walls with diastolic dysfunction, and the severity of left ventricular wall
thickness is associated with the plasma NT–proBNP concentration.
Material and Methods
Subject and Housing
All study procedures were conducted at the California National Primate Research Center (CNPRC).
The study methods were approved by the Institutional Animal Care and Use Committee of the
University of California–Davis. All rhesus macaques were

Neuromuscular Junction Essay
EFFECT OF EXERCISE TRAINING ON NEUROMUSCULAR JUNCTION MOLECULAR
PATHWAYS:
The benefits of physical exercise for humans are known for many years and physical training can
interfere positively in the up regulation and protein expression of several molecules and growth
factors. Firstly, the physical exercise can alter the expression of Glial cell line–derived neurotropic
factor (GDNF) differently in slow and fast muscle fibers, and thereby affect peripheral motor
neurons. Wehrwein, Roskelley & Spitsbergen (2011) showed that 4 weeks of walking exercise on a
treadmill increased GDNF content in soleus, gastrocnemius and pectoralis major muscles, while
limb immobilization generated opposite effect. In addition, increased expression of Neurotrophin ...
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Thus, it is important to intervene and stop the functional denervation process caused by aging
(Krause, Ciena, Anaruma, de Souza & Gama., 2015). Also, Cheng et al. (2013) demonstrated that
when voluntary exercise training is done throughout life, it delays death expectancy and displays
more compact neuromuscular junction structure at older age. Thus, Among various strategies found
in the scientific literature, exercise and/or physical training appears as activity of easy
implementation and low cost for controlling functional

Lacrosse Midfielder: Improving Performance, Speed, and...
Lacrosse is a sport that was created by the Native Americans around the 1600s (5). The sport once
known as stick ball to the Indians has evolved to a major sport across the world. Lacrosse was a
sport that was a real major part of European culture before it made its way to America. It has just
recently been picked up in the major ranks of colleges and even a professional level. So with the rise
of this sport comes the rise of the preparatory phases to get ready for competition.
Lacrosse was once a sport played with as many as 100,000 players on in the valley at the same time.
It has now decreased to ten players for men and twelve for women's lacrosse. The positions are
attackers, midfielders, and defenders. My group's primary focus is ... Show more content on
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Our goals for the midfielder are to improve endurance and enhance lactic tolerance. We also aim to
improve the athlete's lateral quickness and anticipatory skills, and build the players body to maintain
during the physical beating of the season. Most importantly our goal is to improve his performance,
speed, agility, and quickness.
TESTING
This group will start the testing by attaining the medical records of the player to see if he is
physically and physiologically capable to perform such strenuous activities. After that information is
attained we will start by testing the player's endurance with a two mile run and monitor the times,
heart rate, Vo2 max, and try to evaluate the lactic threshold. Thereafter in the following days, we
will attain the midfielder's 1RM in all multiple joint lifts giving us a baseline for our percentages.
Warm–Up Everyday we will start our work out with the warm up, which will consist of the
following:
4 20 yard sprints at 60 to 65% effort (if in gym high knees for a minute).
4 10 yard walking knee hugs
6 10 yard walking quad pulls
4 10 yard high knees
4 10 yard butt kicks
2 sets of forward arm rows
2 sets of backward arm rows
2 20 yard sprints at 75% to finish
Hypertrophy and Endurance (Week 1 & 2)
Now as we get in to the program we have designed for the lacrosse midfielder, it was built to
improve every aspect of this player's game. The

Tendon Exercise
The larger is the cross–sectional area of a muscle, the higher is the muscular force production and
the larger is the stress on a tendon (Wang, 2006). Therefore, tendon cross–sectional area correlated
well with the physiological cross–sectional area of associated muscles (An, Linscheid and Brand,
1991). A well design exercise program, may have the potential to increase tendon cross sectional
area which in turn, will allow the tendon to support high level of stress.
Evidence has shown that physical training induce hypertrophy and improved stiffness of human
tendons (Kongsgaard et al., 2005; Kongsgaard et al., 2007). Tendons exhibit increased cross–
sectional area and tensile strength, and tendon fibroblasts increase the production of collagen type I
as a result of appropriate physical training (Wang, 2006).
In contrast, excessive mechanical loading is considered a major causation factor in the development
of tendon patologies. It is thought that small, repetitive strains, which are below the failure threshold
of the tendon, cause tendon microinjuries and may lead to tendon inflammation. According to Wang
(2006) tendon inflammation due to the production of PGE2 and LTB4 in response to repetitive
mechanical loading may contribute to the development of tendon degeneration. ... Show more
(2009), a well–structured, long–term exercise, within a physiological range, does not harm the
tendon but actually reinforces it, stimulating the production of new collagen fibers. When tendons
are injured, the body initiates a process of healing and scar formation that can be divided into
phases: 1) Hemostasis/inflammation, 2) Proliferation/fibroplasia and 3) Remodeling/maturation
(Figure 1). First, collagen molecules assemble extra–cellularly in close association with the
fibroblasts to form immature fibrils. Then, the fibrils assemble end to end to form longer fibrils. In a
third step, fibrils associate laterally to generate large diameter fibrils (Abate et al.,

Why Do Athletes Use Resistance Training?
Resistance training involves the use of static and dynamic muscle movements with the tension of an
external load. Resistance training (RT) is widely used to elicit muscle hypertrophy and increases in
muscle strength with the objectives of enhancing performance such increased muscle force,
increased muscle mass and power (McGuigan, Wright, & Fleck, 2012). Athletes use resistance
training in many aspects to aid their performance in particular sports, such as making them a faster,
stronger and more powerful athlete. Resistance training leads to neural and hypertrophic adaptations
responsible for improved strength, neural adaptations occur such as increased motor unit recruitment
and increased motor unit firing frequency. These neural adaptations ... Show more content on
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In a study by Hakkinen, (1989) it states that "during stressful periods of a strength/resistance
training program the level of biologically active unbound testosterone as well as the balance
between the androgenic–anabolic activity and the catabolizing effect of glucocorticoids may be
more important for the trainability of muscular strength". Other studies have also shown that the
level of free testosterone may be important for trainability (Hakkinen, Pakarinen, Alan, & Komi,
1985). With resistance training, muscle hypertrophy usually occurs due to the stress on the body.
The process of hypertrophy results in an increase in the synthesis of the contractile proteins actin
and myosin within the myofibril and a growth in the number of myofibrils within a muscle fibre.
The new myofilaments are then added to the external layers of the myofibril resulting in an
increased muscle diameter (Verdijk et al., 2009). Testosterone is also beneficial to muscle
hypertrophy, which can help muscle strength as the bigger the muscle size, the more likely it will
produce greater

Essay Comparing The Body's Physiological Responses To...
In comparing and contrasting the body's physiological responses to aerobic training and anaerobic
training, one must first have an understanding of aerobic and anaerobic training. Aerobic training
involves exercising aerobically in order to improve your level of aerobic fitness. Over time as you
overload your oxygen transport and utilization systems, your body adapts to the demands that are
placed upon it. Collectively, this process of overload and adaptation is called aerobic training.
Physiological responses to aerobic training include lower resting heart rate which means increased
efficiency of the cardiovascular system & faster recovery; increased heart stroke volume per beat, by
way of more full left ventricle during diastole; increased ... Show more content on Helpwriting.net
...
This involves the use of the ATP/CP and the glycolytic pathways to produce energy for the muscles.
Usually short–term and highly intense, this process of using stored internal compounds without the
use of oxygen from the blood is referred to as anaerobic training.
Physiological responses to anaerobic training include increase in the size and number of fast twitch
muscle fibers; increased tolerance to high levels of lactic acid; increase in glycolysis production due
to increase in enzymes that breakdown glucose; increase in ATP, CP, creatine, and glycogen;
increase in testosterone and growth hormone.
As with most forms of training, aerobic and anaerobic training are similar in the fact that both
increase in size and number the amount of mitochondria, myoglobin, and capillarization, by way of
muscle hypertrophy. In addition, both forms require the body to adapt and increase recovery abilities
in order to optimize training results. From the respiratory system's use or non–use of oxygen in
delivering energy, to the digestive system's ability to process more nutrients, to the endocrine
system's ability to regulate hormonal output for more efficient energy usage and tissue growth, both
training methods are vital to the body's growth and development. Both benefit from muscle
glycogen to fuel their

Resistance Training Essay
Resistance training is an exercise that exploits progressive resistance movements, typically with free
weights or weight machines, to build strength or muscle endurance (Mood et al 2003). Weight
training has become very popular in recent years and is now used for a variety of reasons including
performance enhancement, competitive weight lifting and to increase physical fitness (Mood et al
2003). Interval training involves a repeated series of exercise work bouts interspersed with rest of
relief periods. This is a popular method among athletes because it allows the athlete to exercise at
higher relative intensities during the work interval than are possible with longer–duration,
continuous training (Heyward 2002). The intensity can vary from ... Show more content on
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It might be more appropriate to refer to this type of training as vo2 max or aerobic capacity training
since the athlete trains at or very near the intensity which demands vo2 max of the system (Daniels
and Scardina, 1984). Interval training can be referred to in several different ways. Fox (1977) refers
to two types of interval training, low power output interval training and high power output interval
training. High power output interval training involves exercise and rest periods of less than one
minute. Gibala and Mcgee (2008) refer to High intensity training. This generally refers to repeated
sessions of relatively short intermittent exercise often performed with an 'all out'. Minimum volume
of High intensity training may be necessary to increase VO2 peak. Alternatively, Astrand and
Rodahl (1977) say that exercise bouts lasting 3–5 minutes each are the longest recommended and
are considered optimum for training aerobic processes. The purpose of high intensity training is to
repeatedly stress the physiological systems that will be used during specific endurance type exercise
(Daniels and Scardina 1984) than which is required during a specific activity. Intensity was the most
important factor in producing improvements in aerobic power, regardless of level of exercise,
duration frequency, program length or initial fitness (Wenger and bell,

Strength Training
10. Greg begins a weight training regimen and is focusing on strength gain. His regimen calls for
high intensity lifts at slow rates of movement. He completes 3–5 sets of each exercise. Greg sees
rapid strength improvements over the first four weeks which slow in weeks 5–8. (15%)
Answer. Strength training or resistance training is a type of exercise referred to as low frequency
high force output activity. Physical activities includes lifting free weights and using resistance
machines. During initial stages of strength training functional improvements increase beyond the
expectation. An increase in the cross sectional area of muscle is the major adaptation of strength
training. This is referred to as muscle hypertrophy. With the increase in

The Mission Of A Strength And Conditioning Program
The mission of a strength and conditioning program is to elevate the physical capacities of an
athlete, allowing him to express his full technical and tactical potential on the field. To do that, we
must therefore develop a systematic approach toward the physical conditioning of the athlete.
Maximum force, power, aerobic capacity, aerobic power and elastic anaerobic power are of prime
importance in football. Those are the variables that must be developed.
Periodization is probably the most important concept in strength and conditioning for football. The
concept of periodization is based on Hans Selke 's general adaptation theory. This theory suggests
that there are three body adaptation phases to a given stress:
The first one is the shock; when the body is exposed to a training stimulus, there is micro–cellular
damage and performance decrease (fatigue).
The second phase is stimulus adaptation; a process where physiological adaptations take place and
performance increases (super compensation)
The third phase is the stagnation phase, the body has adapted itself and is used to the stimulus.
Consequently, there 's no new adaptation. Also, when there is too much time without stimulation,
there is a decrease in performance.
Therefore, we must plan variation in the yearly physical training of the football player: variation in
training volume, intensity, type of exercise and type and speed of contraction.
We will set up a training schedule over a period of time and organize it into

What is Muscle Hypertrophy?
Muscle hypertrophy refers to muscular enlargement resulting from resistance training, On the
cellular level muscle hypertrophy is increased by the expansion of cross–sectional area of the
existing muscle fibers. (Goldburg, 1973) The adaptation of muscle in the world of strength and
conditioning can give an athlete the potential to become bigger, faster, and stronger. Since being big,
fast, and strong is an advantage in many sports, this means that much of the time that a strength and
conditioning coach has revolves around the goal of getting their athletes to see muscle hypertrophy.
On just one level this desire is a driving force behind the large amount of research and
competiveness in the industry to produce extremely high level college and professional sport
athletes. Exercise physiologists conduct research studies and form experiments so they can test new
techniques in exercise so they can better understand and optimize muscular hypertrophy.
Traditionally, the American College of Sports Medicine recommends resistance training using
intensities 70% of 1–repetition maximum (1RM) because it seems to elicit the greatest increases in
skeletal muscle size and strength (ACSM, 2002). More recently, low–intensity resistance training in
combination with blood flow restriction (LI–BFR) has been shown to increase muscle size and
strength using only 20–30% of an individual's 1RM (Karabulut, 2010). This type of training method
also referred to as the KAATSU training methodology was

Myostatin Protein Analysis
The myostatin protein binds to an operator and prevents the gene for muscle growth from being
expressed. (Joulia–Ekaza & Cabello 2006)
The protein also maintains a stable equilibrium of the muscles in adults. (Joulia–Ekaza & Cabelloa
2006)
When the MSTN gene, the gene which encodes myostatin, is deleted the fat and skeletal muscle
mass within the organism is affected. (Joulia–Ekaza & Cabello 2006)
The deletion of the MSTN gene is a natural mutation which occurs in both animals and humans;
however, it can also be induced. (Joulia–Ekaza & Cabello 2006)
This such mutation was only recently discovered in humans, more specifically, it was discovered in
a young boy. (Joulia–Ekaza & Cabello 2006)
The growth of the muscles, when the gene is deleted, ... Show more content on Helpwriting.net ...
This raises questions as to what its role is in the muscle wasting during aging. (Joulia–Ekaza and
Cabello 2007)
It was discovered by McPherron et al 1997 that the inhibition of the myostatin gene might have
important applications for human diseases and the genetic manipulation of farm animals. (Lee 2004)
Just like cattle, the human myostatin gene is located on the human chromosome 2. (Lee 2004)
Future studies need to be done to determine if manipulating the myostatin pathway will actually
benefit humans in term on degenerative diseases. (Lee 2004)
Manipulation of the myostatin pathway will not only affect degenerative diseases, but it can also
help with obesity and type II diabetes. (Lee 2004)
However, it is a concern that if the myostatin activity is inhibited that the surrounding amount of
satellite cells will rapidly deplete which reduces the ability of the muscle to regenerate. (Lee 2004)
Just like mice, the natural mutation will lead to a failure in fat accumulation which will further lead
on to deal with abnormal fat accumulation. (Lee

Neuromuscular Junctions
MUSCLE FIBERS AND EXERCISE:
Exercise leads to changes in muscle fiber size known as muscle hypertrophy, this increase in size is
a result of increasing muscle fiber diameter caused by exercise–induced genes, such as peroxisome
proliferator–activated receptor gamma coactivator 1α (PGC–1α). (Ruas, White, Rao, Kleiner,
Brannan, Harrison; 2012). As per Balice–Gordon, Breedlove, Bernstein & Lichtman (1990) the
Neuromuscular junction size is coupled, to a certain degree, to muscle fiber size. In contrast to this,
a study conducted on aged rats showed increased muscle fiber size in the soleus muscle with
exercise, but there was no increase in Neuromuscular junction size. Thus, some of the exercise–
based changes of Neuromuscular junctions cannot ... Show more content on Helpwriting.net ...
These alterations in morphologic remodeling in the aged NMJ further results in more dispersed
AChR, with greater spatial uncoupling between ACh vesicle clusters and receptor clusters. As
studied by Gonzalez, de Cabo, Studenski, & Ferrucci (2014), the morphological changes together
with physiological alterations results in a remodeling of the motor unit and in a decline of the
number of motor neurons, particularly the type II muscle fiber (fast and glycolytic muscle fibers).
These changes lead to excitation–contraction uncoupling, and a loss of communication between the
nervous and muscular system, causing a decline in skeletal muscle strength and muscle

Pre-Training Nutrition Essay
Not only can pre–training nutrition optimize training to maximize output, but without proper
nutrition post–training benefits will not be seen, as it is essential the body is properly fueled to
supply the metabolic processes for recovery, growth, and preparation for the next session. In this
section, post–training nutrition will use carbohydrates, omega–3 fat source, protein, and creatine to
maximize metabolic adaptations to overcome the metabolic stresses from training with the goal of
overcoming both bone and muscle breakdown for increased synthesis, and preparing the bodies
energy stores for the next bout.
Carbohydrates
Dose: 1.0–1.2 g/kg body wt or 50g
Timing: immediately after within 2 hours of last set
Strategy: high glycemic ... Show more content on Helpwriting.net ...
Muscle glycogen storage is an essential source utilized during resistance training, as the glycogen
stored can be readily metabolized and used for ATP production in the cytosol and mitochondria,
where the stored glycogen can provide ATP three times as rapid due to the proximity to the site of
contractions within the muscle cells (Candow, 2017b). During muscle contractions, like ones
produced during resistance training, muscle glycogen stores are utilized first as the primary source
of glycolysis for ATP production, but as stores deplete the liver is able to metabolize glycogen
through a process of glycogenosis to help maintain blood glucose levels and can be utilized by the
muscle. During repeated contractions and movement during resistance training, the muscle is able to
absorb the glucose into the muscle cell rapidly due to the specialized transport proteins, GLUT–4,
where increased contractions and movement results in increased recruitment of the proteins
(Candow, 2017b). In order for muscles to be able to metabolize ATP utilizing muscle glycogen
during exercise it is essential muscle glycogen stores are filled post exercise in order to sustain high
performance and duration of the next performance. Without proper replenishment, specifically the
muscle glycogen stores, post exercise, the output of hepatic glucose decreases at every level of
intensity, negatively effecting both intensity and duration sustainability over

Resistance Training To Failure Essay
Resistance training until failure was first introduced during World War II as a way to speed up injury
rehabilitation of soldiers. (Sampson, 2015, p. 1) Several studies have suggested repeating an
exercise to the point where neuromuscular system can no longer produce adequate force to
overcome a specific workload. Training to failure acutely causes motor damage but in turn causes
increased motor unit recruitment, elevates mechanical stress. (Cardoso De Souza, 2013, p. 2)
Metabolic by products (H+, Lactate, Pi, Cr, K+) accumulate inside and outside of the muscle fibers
during fatigue. (Folland, 2002, p. 1) Recent studies suggest that metabolic accumulation during high
resistance training to failure can have a positive muscle neuromuscular adaptations ... Show more
A significant increase in the peak torque at 60°.s–1 was observed only in the RNFV group ES =
0.56, p<0.001. "Significant increases were observed in the peak torque at 180°.s–1 in the RNFV (ES
= 0.63, p<0.001) and the RNF groups (ES = 0.19, p<0.01)." (Martorelli,2017, p. 116). All groups
had a significant increase in muscle endurance after 5 and 10 weeks of training. RF and RNFV had a
large increase in muscle thickness after 5

Disadvantages Of Strength Training

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