Physiological Adaptations and Methods for Resistance Training

Physiological Adaptations to Physical Training

Cardiovascular System

• Increased heart capacity, allowing the heart to receive and expel more blood.
• Strengthens and thickens the walls of the heart, allowing more blood output with each systolic contraction.
• Decreases resting heart rate, as the heart sends more blood with each beat, increasing the rest time between contractions.
• Improves the capillary network, allowing for better sanguineous irrigation.
• Increased amount of blood, red blood cells, and hemoglobin to carry more oxygen and nutritive materials (e.g., beneficial for marathon running, swimming, cycling, etc.).

Respiratory System

• Increased vital capacity (increased air capacity in the lungs, potentially rising from 3–4 liters to 6.5 L in a trained person).
• Increases the ability of diffusion and alveolar ventilation.

Locomotor System

• Hardening of bones.
• Improved cartilage health.
• Increased muscle mass.
• Increased contraction strength of muscles.

Nervous System

• Increased speed of transmission of nerve impulses.
• Improved reaction rate.
• Improved coordination of movements.

Defining Physical Resistance and Endurance

Endurance (General)

The ability of the body to sustain a mild effort, maintaining a balance between oxygen delivery and expenditure.

Anaerobic Resistance

The ability to perform strenuous physical effort for as long as possible, characterized by an imbalance between oxygen intake and output.

Aerobic Resistance

Improves overall health and provides an acceptable level of physical fitness.

Systems and Methods for Resistance Training

Classification of Resistance Work

1. Continuous System (S. Cont.): Effort is sustained continuously (constant or variable pace and intensity).
2. Fractionated System (S. Fractionated): Effort is divided into separate parts by intervals of time, utilizing incomplete recovery or recovery repetitions.

Specific Training Methods

1. Continuous Running System

   A uniformly continuous system involving running without interruption at a moderate and constant pace.

2. Fartlek (Speed Play)

   A continuous variable system involving continuous running with changes in pace and intensity.

3. Total Training (Mixed)

   Varied activities performed in a natural environment to improve general physical condition (Resistance + Strength + Speed + Flexibility).

4. Circuit Training

   A fractionated system consisting of a set of stations where various exercises are performed. Typical parameters include:

   • Stations: 6 to 12.
   • Time per station: 20 seconds to 1 minute.
   • Recovery between exercises: 20 seconds.
   • Number of laps: 2 to 4.
   • Recovery between laps: 1 to 2 minutes.

5. Interval Training

   A fractionated system involving running distances of 100 to 400 meters, repeated between 10 and 40 times (fewer repetitions for longer distances).