The Effects of Resistance Training on Muscular Performance
The results of resistance training on muscle growth are well documented. Skeletal muscle is the second most abundant tissue in the human body, composing ~40% of total body mass. It is a vital organ and has a major impact on overall health, fitness, and disease risk.
The most common reason for resistance training is to increase muscle size and/or strength. Resistance training programs can also improve flexibility, aerobic capacity, and body composition through fat loss.
Resistance training can be performed on multiple planes to work all the major muscles; however, each plane has its own unique features that affect performance. For example, exercises performed while seated or lying down mostly utilize the larger prime movers; in contrast, standing exercises engage many smaller stabilizing muscles as well as the prime movers.*
Plyometric training involves a rapid stretch of a muscle immediately followed by its contraction. This rapid stretching and contracting of a muscle causes it to lengthen and then shorten quickly. Because of this dynamic contraction and stretching, plyometric exercises cause more power development than ballistic exercise. Plyometric exercises include jump squats, box jumps, broad jumps, hurdle hops, vertical jumps, depth jumps from step or box, burpees, lateral bounds or side shuffles with hurdles (lateral bound), lateral
Resistance training is a broad term for exercise that develops strength or endurance by using the force of gravity or an external weight, such as in bodybuilding, weightlifting and strength training. Weightlifting is an example of resistance training that uses weights.
Toning the muscles (also known as shaping) is a form of resistance training, usually with free weights (dumbbells) or weight machines. Some toning exercises can be done at home, while others may require special equipment, such as elastic bands and weighted balls.
The result of resistance training on muscular performance is the creation of muscles that are larger, stronger, and leaner. This is accomplished through an increase in muscle fiber size as well as an increase in the number of muscle fibers. The ultimate result of resistance training with respect to muscular performance is the fact that the trained musculature is able to distribute greater force on a given load.
The larger the muscle, the more mitochondria, glycogen stores, and phosphocreatine. This is, in short, why larger muscles are known to produce greater force and power.
Resistance training is a huge benefit to the musculoskeletal system in general, and it also provides helpful hormonal, immunological, and metabolic effects.
Muscle tissue is made up of muscle fibers, which are comprised of single muscular cells. When an outside stimulus triggers a muscular response, the muscle cells work in tandem to contract the muscle.
Depending on the activity you’re engaging in, a specific energy system will dominate. Depending on the energy system that’s most active, a given amount of ATP will be required, produced, and stored for energy.
Resistance training is arguably one of the most beneficial and effective activities one can implement into their daily health and fitness regimen.