A Practical Guide to Developing Resistance-Training Programs by Jay R., Ph.D. Hoffman, Nicholas A., Ph.D. Ratamess

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By Jay R., Ph.D. Hoffman, Nicholas A., Ph.D. Ratamess

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Extra info for A Practical Guide to Developing Resistance-Training Programs

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Reduced aerobic characteristics) than Type I fibers. Similarly, Type II fast-twitch fibers appear to contain at least five separate fiber subtypes. These fibers—IIc, IIac, IIa, IIab, and IIb (or IIx)—represent a continuum in aerobic and anaerobic characteristics within this fiber type. The fiber type of athletes in various sporting events can be seen in Figure 1-9. , the predominance of either Type I or Type II muscle fibers) is primarily determined by genetics. Athletes with exceptional explosive power and speed would have a high preponderance of Type II fibers.

The epimysium, perimysium, and endomysium) become one with the tendons, which greatly helps in the transmission of force from muscle fibers to bone. Underneath the epimysium, groups of fibers are bound together, forming several bundles. Each bundle is termed a fasciculus and is surrounded by a layer of connective tissue called the perimysium. Similar to the epimysium, the perimysium is a protective sheath that allows the fasciculi to maintain their form and shape. Each fasciculus is made up of fibers that are also surrounded by a layer of connective tissue known as the endomysium.

Genetics, training status, nutritional intake, and the program itself play significant roles in the amount of adaptation that will take place. The client needs to be aware of individual response patterns and the need for variation if the response is minimal (Figure 2-4). In light of this information, the most effective resistance-training programs are those designed to meet individual needs. , dynamic vs. isometric, maximal (slow) vs. speed strength] and the magnitude of strength gain desired. Detraining (Principle of Reversibility) The level of muscle strength, even after detraining, is rarely lower than pretraining levels, indicating that strength training has a residual effect when the stimulus is removed.

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