Strength and conditioning: biological principles and practical applications

Strength and Conditioning......Page 5
Contents......Page 7
Foreword by Sir Clive Woodward......Page 15
Preface......Page 17
List of Contributors......Page 19
Section 1: Strength and Conditioning Biology......Page 23
1.1.3 SKELETAL MUSCLE MICROSTRUCTURE......Page 25
1.1.3.1 Sarcomere and myofilaments......Page 26
1.1.4.2 Skeletal muscle contraction......Page 29
1.1.5 MUSCLE FIBRE TYPES......Page 31
1.1.6 MUSCLE ARCHITECTURE......Page 32
1.1.7 HYPERTROPHY AND HYPERPLASIA......Page 33
1.1.8 SATELLITE CELLS......Page 34
1.2.1.2 Muscle receptors......Page 39
1.2.1.4 Mechanical output production......Page 40
1.2.1.5 Muscle force modulation......Page 42
1.2.2.1 Central and peripheral fatigue......Page 44
1.2.3.1 Imaging techniques......Page 45
1.2.3.2 Surface EMG as a muscle imaging tool......Page 46
1.2.3.3 Surface EMG for noninvasive neuromuscular assessment......Page 47
1.3.2.1 Bones as organs......Page 51
1.3.2.2 Bone tissue......Page 52
1.3.2.3 The material level: organic and inorganic constituents......Page 53
1.3.3.2 Osteoblasts......Page 54
1.3.4.1 Material properties......Page 55
1.3.4.2 Structural properties......Page 56
1.3.5.2 Remodelling......Page 57
1.3.5.3 Theories of bone adaptation......Page 58
1.3.5.4 Mechanotransduction......Page 59
1.3.6.3 Oestrogens......Page 60
1.4.1 TENDONS......Page 67
1.4.5 BLOOD SUPPLY......Page 68
1.4.8 CROSS-LINKS......Page 69
1.4.12 CRIMP......Page 70
1.5.2 EXERCISE, ENERGY, WORK, AND POWER......Page 75
1.5.3 SOURCES OF ENERGY......Page 76
1.5.3.1 Phosphagen metabolism......Page 77
1.5.3.2 The glycolytic system......Page 78
1.5.4 THE TRICARBOXYLIC ACID (TCA) CYCLE......Page 79
1.5.6 ENERGY STORES......Page 80
1.5.7 CONCLUSION......Page 82
1.6.1.3 Gas exchange......Page 85
1.6.1.4 Mechanics of ventilation......Page 88
1.6.1.5 Minute ventilation......Page 89
1.6.2.2 Anatomy......Page 90
1.6.2.3 The heart......Page 92
1.6.2.4 The vascular system......Page 93
1.6.2.5 Blood and haemodynamics......Page 94
1.6.3 CONCLUSION......Page 96
1.7.1.2 Heritability of muscle mass, strength, and strength trainability......Page 99
1.7.2.1 Introduction to adaptation to exercise: signal transduction pathway regulation......Page 101
1.7.2.2 Human protein synthesis and breakdown after exercise......Page 102
1.7.2.3 The AMPK–mTOR system and the regulation of protein synthesis......Page 103
1.7.2.4 Potential practical implications......Page 104
1.7.2.6 Signalling associated with muscle protein breakdown......Page 105
1.7.2.8 What we have not covered......Page 106
1.8.2 BIOMECHANICAL CONCEPTS FOR STRENGTH AND CONDITIONING......Page 111
1.8.2.2 Mass, force, gravity, momentum, work, and power......Page 112
1.8.3 THE FORCE–VELOCITY–POWER RELATIONSHIP......Page 113
1.8.4.1 Lever systems......Page 114
1.8.5.2 Muscle angle of pull......Page 115
1.8.5.3 Strength curve......Page 116
1.8.5.6 Muscle architecture, strength, and power......Page 117
1.8.7.1 Factors contributing to stability......Page 118
1.8.8 THE STRETCH–SHORTENING CYCLE......Page 119
1.8.9.2 Gravity-based machines......Page 120
1.8.9.4 Pneumatic resistance......Page 121
1.8.11 CONCLUSION......Page 122
Section 2: Physiological adaptations to strength and conditioning......Page 125
2.1.2.1 Maximal concentric and eccentric muscle strength......Page 127
2.1.2.2 Muscle power......Page 128
2.1.3 EFFECTS OF STRENGTH TRAINING ON NEURAL FUNCTION......Page 129
2.1.3.1 Maximal EMG amplitude......Page 130
2.1.3.2 Contractile RFD: changes in neural factors with strength training......Page 131
2.1.3.3 Maximal eccentric muscle contraction: changes in neural factors with strength training......Page 132
2.1.3.4 Evoked spinal motor neuron responses......Page 136
2.1.3.6 Antagonist muscle coactivation......Page 138
2.1.4 CONCLUSION......Page 141
2.2.2 PROTEIN SYNTHESIS AND DEGRADATION IN HUMAN SKELETAL MUSCLE......Page 147
2.2.3 MUSCLE HYPERTROPHY AND ATROPHY......Page 149
2.2.3.1 Changes in fibre type composition with strength training......Page 150
2.2.4 WHAT IS THE SIGNIFICANCE OF SATELLITE CELLS IN HUMAN SKELETAL MUSCLE?......Page 153
2.2.5 CONCURRENT STRENGTH AND ENDURANCE TRAINING: CONSEQUENCES FOR MUSCLE ADAPTATIONS......Page 154
2.3.2.1 Origin of musculoskeletal forces......Page 159
2.3.2.2 Effects of immobilization on bone......Page 160
2.3.2.4 Bone adaptation across the life span......Page 162
2.3.3.1 Functional and mechanical properties......Page 163
2.3.3.3 Tendon adaptations to altered mechanical loading......Page 165
2.3.4 CONCLUSION......Page 169
2.4.2.1 Effects of workout design......Page 177
2.4.3.1 Effects of workout design......Page 178
2.4.5 GROWTH HORMONE RESPONSES TO RESISTANCE TRAINING......Page 179
2.4.6 OTHER BIOCHEMICAL MARKERS......Page 180
2.4.8 APPLICATIONS OF RESISTANCE TRAINING......Page 181
2.4.9 CONCLUSION......Page 182
2.5.2.3 Cardiac output......Page 187
2.5.2.4 Cardiovascular overload......Page 188
2.5.3.1 Myocardial adaptations to endurance training......Page 189
2.5.3.2 Circulatory adaptations to endurance training......Page 192
2.5.4.1 The pulmonary system......Page 194
2.5.4.2 The skeletal muscular system......Page 195
2.5.5 CONCLUSION......Page 196
2.6.2.2 Histology......Page 201
2.6.2.4 Blood markers......Page 202
2.6.2.5 Muscle function......Page 203
2.6.2.8 Swelling......Page 204
2.6.2.9 Muscle pain......Page 205
2.6.4 FACTORS INFLUENCING THE MAGNITUDE OF MUSCLE DAMAGE......Page 206
2.6.4.3 Repeated-bout effect......Page 207
2.6.4.5 Other factors......Page 208
2.6.5.2 The possible role of muscle damage in muscle hypertrophy and strength gain......Page 209
2.6.6 CONCLUSION......Page 210
2.7.2.1 Methodological aspects: ES parameters and settings......Page 215
2.7.2.2 Physiological aspects: motor unit recruitment and muscle fatigue......Page 216
2.7.2.3 Does ES training improve muscle strength?......Page 217
2.7.2.5 Practical suggestions for ES use......Page 218
2.7.3 VIBRATION EXERCISE......Page 219
2.7.3.1 Is vibration a natural stimulus?......Page 222
2.7.3.3 Acute effects of vibration in athletes......Page 223
2.7.3.5 Chronic programmes of vibration training in athletes......Page 224
2.7.3.8 Safety considerations......Page 225
2.8.2.1 Elastic mechanisms......Page 231
2.8.2.2 Contractile mechanisms......Page 234
2.8.3 FORCE UNLOADING: A REQUIREMENT FOR ELASTIC RECOIL......Page 238
2.8.4 OPTIMUM MTU PROPERTIES FOR SSC PERFORMANCE......Page 239
2.8.6 CONCLUSION......Page 240
2.9.2 LIMITING FACTORS......Page 245
2.9.2.1 Muscular factors......Page 246
2.9.2.2 Neuromechanical factors......Page 249
2.9.3 ERGOGENIC AIDS AND RSA......Page 251
2.9.3.3 Alkalizing agents......Page 252
2.9.3.4 Caffeine......Page 253
2.9.4.2 Training the limiting factors......Page 254
2.9.5 CONCLUSION......Page 257
2.10.2.1 Functional overreaching (FO)......Page 265
2.10.3 PREVALENCE......Page 266
2.10.4.3 Physiology......Page 267
2.10.4.6 Is the brain involved?......Page 268
2.10.4.9 Psychomotor speed......Page 269
2.10.5 PREVENTION......Page 270
2.10.6 CONCLUSION......Page 271
Section 3: Monitoring strength and conditioning progress......Page 275
3.1.2.3 Specificity......Page 277
3.1.2.6 Stretching and other preparation for the test......Page 278
3.1.3.1 Isoinertial strength testing......Page 279
3.1.3.2 Isometric strength testing......Page 280
3.1.4 BALLISTIC TESTING......Page 281
3.1.4.1 Jump squats......Page 282
3.1.4.3 Temporal phase analysis......Page 283
3.1.4.4 Equipment and analysis methods for ballistic testing......Page 286
3.1.5 REACTIVE STRENGTH TESTS......Page 287
3.1.6 ECCENTRIC STRENGTH TESTS......Page 288
3.1.7 CONCLUSION......Page 289
3.2.1.2 Testing acceleration speed......Page 293
3.2.1.4 Testing speed endurance......Page 294
3.2.2 AGILITY......Page 295
3.2.3 CONCLUSION......Page 297
3.3.2.1 Definition......Page 299
3.3.2.2 Assessment......Page 301
3.3.3.2 Assessment......Page 306
3.3.4 CONCLUSION......Page 308
3.4.2.2 Cardiorespiratory fitness and VO2max......Page 313
3.4.2.4 Maximal exercise testing......Page 314
3.4.3.3 Frequency......Page 319
3.4.3.6 Total volume vs volume per unit time......Page 320
3.4.3.10 VO2max improvement......Page 321
3.4.3.13 VO2 kinetics improvement......Page 322
3.4.4 CONCLUSION......Page 323
3.5.2.2 Testosterone......Page 327
3.5.2.5 IGF......Page 328
3.5.2.7 Research on hormones in sporting environments......Page 329
3.5.3.1 Muscle biopsy......Page 330
3.5.4.1 Immunological markers......Page 331
3.5.5.1 Evaluating the effects of training......Page 332
3.5.5.4 Conclusions and specific advice for implementation of a biochemical monitoring programme......Page 333
3.6.3 FRACTIONATION MODELS FOR BODY COMPOSITION......Page 339
3.6.4 BIOMECHANICAL IMPERATIVES FOR SPORTS PERFORMANCE......Page 340
3.6.5.1 Laboratory methods......Page 341
3.6.5.2 Field methods......Page 345
3.6.7 CONCLUSION......Page 352
3.7.1.2 Nutrition......Page 357
3.7.2 PERFORMANCE DIAGNOSIS......Page 358
3.7.2.1 Optimizing training-programme design and the window of adaptation......Page 359
3.7.2.2 Determination of key performance characteristics......Page 360
3.7.2.5 Assessing imbalances......Page 361
3.7.2.8 Sophisticated is not necessarily expensive......Page 362
3.7.2.9 Recent advances and the future......Page 363
3.7.3 CONCLUSION......Page 364
Section 4: Practical applications......Page 367
4.1.1 INTRODUCTION......Page 369
4.1.3 STRENGTH, EXPLOSIVE STRENGTH, AND POWER......Page 370
4.1.3.1 Joint-angle specificity......Page 371
4.1.3.2 Movement-pattern specificity......Page 372
4.1.3.3 Machines vs free-weights......Page 373
4.1.3.4 Practical considerations: advantages and disadvantages associated with different modes of training......Page 377
4.1.4 CONCLUSION......Page 379
4.2.2 ORGANIZATION OF TRAINING......Page 385
4.2.3 CHANGE-OF-DIRECTION SPEED......Page 386
4.2.3.2 Technique......Page 388
4.2.3.3 Anthropometrics and CODS......Page 391
4.2.4 PERCEPTUAL AND DECISION-MAKING FACTORS......Page 392
4.2.5 TRAINING AGILITY......Page 393
4.2.6 CONCLUSION......Page 396
4.3.3 OPTIMAL PROTEIN INTAKE......Page 399
4.3.3.1 The importance of energy balance......Page 400
4.3.4.1 Amino acid source......Page 401
4.3.4.2 Timing......Page 403
4.3.4.4 Co-ingestion of other nutrients......Page 404
4.3.5 CONCLUSION......Page 405
4.4.1 DEFINITIONS......Page 411
4.4.2 WHAT IS STRETCHING?......Page 412
4.4.3 A MODEL OF EFFECTIVE MOVEMENT: THE INTEGRATION OF FLEXIBILITY AND STRENGTH......Page 415
4.5.1 INTRODUCTION......Page 421
4.5.2 THE IMPORTANCE OF SENSORIMOTOR TRAINING TO THE PROMOTION OF POSTURAL CONTROL AND STRENGTH......Page 422
4.5.3.3 Sensorimotor training in healthy seniors......Page 423
4.5.5.1 Activities......Page 424
4.5.5.2 Load dimensions......Page 425
4.5.5.4 Efficiency......Page 427
4.5.6 CONCLUSION......Page 428
Section 5: Strength and Conditioning special cases......Page 433
5.1.1 INTRODUCTION......Page 435
5.1.2 NEUROMUSCULAR EFFECTS OF INJURY AS A BASIS FOR REHABILITATION STRATEGIES......Page 436
5.1.3.1 Targeted muscle overloading: criteria for exercise choice......Page 437
5.1.3.2 Active lengthening/eccentric training......Page 439
5.1.3.3 Passive lengthening/stretching......Page 441
5.1.3.4 Training of the muscles of the lumbopelvic hip complex......Page 443
5.1.3.5 Training of sport-specific movements......Page 444
5.1.4 CONCLUSION......Page 445
5.2.2 RISKS AND CONCERNS ASSOCIATED WITH YOUTH STRENGTH TRAINING......Page 449
5.2.3.2 Programme evaluation and testing......Page 451
5.2.5 POTENTIAL HEALTH AND FITNESS BENEFITS......Page 452
5.2.5.2 Bone health......Page 453
5.2.6 YOUTH STRENGTH-TRAINING GUIDELINES......Page 454
5.2.6.1 Choice and order of exercise......Page 455
5.2.6.3 Rest intervals between sets and exercises......Page 456
ACKNOWLEDGEMENTS......Page 457
5.3.2 PROGRAMMING CONSIDERATIONS......Page 463
5.3.3 CURRENT CONTROVERSIES IN PARALYMPIC STRENGTH AND CONDITIONING......Page 464
5.3.5.1 Spinal-cord injuries......Page 465
5.3.5.2 Amputees......Page 467
5.3.5.3 Cerebral palsy......Page 468
5.3.5.4 Visual impairment......Page 469
5.3.5.5 Intellectual disabilities......Page 470
5.3.6 TIPS FOR MORE EFFECTIVE PROGRAMMING......Page 471
Index......Page 475