Neural Adaptations to Anaerobic Training | CSCS Chapter 5 (Henneman's Size Principle)

In this video we'll take a closer look at the neural adaptations to anaerobic training. In particular we'll investigate peripheral and central adaptations, Henneman's size principle, rate coding, and motor unit recruitment. This information comes from chapter 5 of Essentials of Strength Training and Conditioning, published by the NSCA.

TIME-STAMPS
00:00 - Intro
00:55 - Anaerobic Training
01:59 - Neural Adaptions
05:23 - Henneman's Size Principle
08:42 - Neuromuscular Junction
09:35 - Neuromuscular Reflex
10:35 - EMG Studies
15:20 - Recap
15:58 - Where to Head Next

RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.

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[greggoamorelli]

These videos are seriously saving my A$$ when it comes to studying for the CSCS. If you're more of a visual/Lecture type learner, like me, he explains a lot of the concepts in the book that are sometimes difficult to connect on paper. Thanks Dr. Goodin, you're making a difference!!!

[charmenatchison]

So helpful! Explains a lot. Like why such an increase in strength without size increase, or why such an increase in strength at the beginning of training.

[moirabryson]

I found that by exercising anaerobically unilaterally, it actually is able to make improvements on the other side of the body that is untrained in the neuromuscular. Thank you!

[AylethLizarraga]

The explanation of Henneman's size principle along the graph were very helpful in understanding it! This is well explained and it's way easier than trying to understand the book

[audreyoates]

The neural system is so cool! I found it interesting how if you only train one side of the body, the other side will still gain some benefits. Great video!

[dereklinck]

Great lecture on the Neural side of anaerobic training and the changes happening in our body that we can't see. Henneman's principle is fairly straight forward to understand and to think of it in operation. I could see how with rigorous specified training you could teach your body to essentially skips unneeded step to produce more power.

[tianguyen]

I enjoyed learning about cross-education from the electromyography studies. The human body continues to amaze me in terms of how it communicates neurally to keep the body balanced.

[willhopkins]

The concept of cross-education is so interesting to me. It's incredible how a muscle that isn't even being used can slightly adapt to a load!

[MatthewDuPrey]

I really enjoyed this video and I actually find the part about Bilateral deficit to actually be pretty interesting.

[ameliabrock]

The stretch reflex is super cool! It's nice that out body has some safety mechanisms to tell us to slow our roll when we're overdoing things :)

[DevanneyBoyd]

It is fascinating how resistance training can decrease antagonist activation and prevent it from impeding the agonist muscles of the exercise.

[makennakaczmarczyk]

Something I learned that I find really interesting is the bilateral deficit in untrained individuals. It's fascinating to me how people can be stronger in one leg individually than in both legs with double that weight.

[matthewwadley]

It was incredibly interesting with how motor cortex activity increases when the greater the force developed is when new exercises are being learned

[kylesands]

Super cool that the stretch reflex can possibly be enhanced! Great video as as always Dr. Goodin

[thelmasepulveda]

I found it really interesting how in some untrained individuals there is a bilateral deficit. I didn't know that the force produced from both limbs could be lower than the force produced unilaterally.

[madelinejewelnebril]

I found it interesting how even though you are training one side of the body, the other side can also reap the neural benefits.

[TRamos-ploo]

I thought it was really interesting how you can decrease the activation of antagonist muscles, allowing agonist muscles to function better

[celinegriffin]

I thought it was really interesting how untrained individuals are stronger unilaterally versus bilaterally. Especially how you pointed out about how it takes the muscle system to catch up to the neural system a few weeks after training.

[Success_Unlimited_]

Hi Sir, excellent work. If i want to recruit first the fast llx fibers on an exercise what can i do? Start the exercise more rapidly/explosively or do it at higher speed?

[WeightliftingGodmode]

Does type 1 fiber also increase in cross section area with resistance training ?