The following table is taken from Essential in Strength Training and Conditioning Fourth Edition. This book is used to study for the CSCS exam (Certified Strength and Conditioning Specialist) administered by the National Strength and Conditioning Association (NSCA).
The following are variables in performance, muscle fibers, enzyme activity, metabolic energy stores, connective tissue and body composition which happen to individuals as they adopt a resistance training program.
| Variable | Resistance Adaptations to Resistance Training |
|---|---|
| Performance | |
| Muscular strength | Increases |
| Muscular endurance | Increases for high power output |
| Aerobic power | No change or increase slightly |
| Anaerobic power | Increases |
| Rate of force production | Increases |
| Vertical jump | Improved ability |
| Sprint speed | Improves |
| Muscle Fibers | |
| Fiber cross sectional area | Increases |
| Capillary density | No change or decreases |
| Mitochondrial density | Decreases |
| Myofibrillar density | No change |
| Myofibrillar volume | Increases |
| Cytoplasmic density | Increases |
| Myosin heavy chain protein | Increases |
| Enzyme activity | |
| Creatine phosphokinase | Increases |
| Myokinase | Increases |
| Phosphofructokinase | Increases |
| Lactate dehydrogenase | No change or variable |
| Sodium-potassium ATPase | Increases |
| Metabolic energy stores | |
| Stored ATP | Increases |
| Stored creatine phosphate | Increases |
| Stored glycogen | Increases |
| Stored triglycerides | May increase |
| Connective tissue | |
| Ligament strength | May increase |
| Tendon strength | May increase |
| Collagen content | May increase |
| Bone density | No change or increases |
| Body composition | |
| % body fat | Decreases |
| Fat-free mass | Increases |
references
Haff, Gregory. Triplett, Travis. Essentials of Strength Training and Conditioning. Human Kinetics, 2016.