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

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

Booklet via Hoffman, Jay R., Ph.D., Ratamess, Nicholas A., Ph.D.

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

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Fiber-subtype transformations occur within a few weeks of training, and by 20 weeks of resistance training most of the Type IIb fibers appear to convert to Type IIa and intermediate fibers, provided that a threshold of volume and intensity are met. Even in subjects that combine both high-intensity resistance and endurance training, similar fiber subtype transformations occur. Interestingly, individuals that perform endurance training tend to not only increase the proportion of Type IIa fibers, but significantly elevate their Type IIc fibers as well.

Although free weights and machines have advantages and disadvantages, both are very effective for resistance training and the trainer can decide on a balance between the two (Figure 2-1). Many closed- chain exercises stress multiple joints, while many open- chain exercises stress one joint. Open- vs. , leg extension, leg curl) enables the distal segment to freely move against a resistance. Many closed-chain exercises stress multiple joints, while many open-chain exercises stress one joint. The effects on performance are unclear, although evidence suggests that closed-chain exercises are superior for increasing vertical jump performance.

This negative charge is termed the resting membrane potential (RMP) and is due to a greater number of positive ions (primarily sodium) located on the outside of the cell membrane than within the cell membrane (primarily potassium). Stimulation or excitation occurs when nerve impulses open ion channels in the nerve cell membrane, causing sodium and potassium diffusion. , from outside of the cell to the inside). This movement causes a positive charge (depolarization) on the inside of the cell membrane in comparison to the outside.

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