Strength training
See also: Sports
Massage
Strength is the ability of the muscle to contract.
As a muscle increases in strength, the muscle fibers thicken
(hypertrophy).
Tendons and ligaments also respond to training by
thickening. Muscle thickening or hypertrophy is the main factor in muscle
growth.
Hypertrophy is an increase in the size of the muscle due to an increase in the size of the muscle fibers, while hyperplasia is an increase in the number of muscle fibers. Hypertrophy comes in two forms, sarcomere hypertrophy, an increase in the size of the contractile portion of the muscle; and sarcoplasmic hypertrophy, an increase in the non-contractile portion of the muscle. Sarcomere hypertrophy involves a smaller increase in the diameter of the muscle, but muscle density increases. Sarcoplasmic hypertrophy shows an increase in muscle diameter and a decrease in density. All hypertrophy will involve both processes; the ratio is dependent on training intensity and frequency.
Hyperplasia is the splitting of muscle fibers, resulting eventually in a greater number of fibers the same size as the originals
or so the theory goes. Even with everything we know, we don't really know
how muscles strengthen.
Strength training stresses the muscles by gradually
increasing the workloads and alternating with periods of adaptation and rest
(growth). By repeatedly overloading the work capacity of the muscle, mico-damage
to the tissue results. This is healed in the adaptive phases. If the
repair is not completed before more stress is applied, abnormal healing such as
adhesions, microspasm and inflammation may result increasing the risk of
injuries.
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