5. Adaptation to anaerobic training Flashcards
Anaerobic alactic system source of energy
Phosphagen and creatine (less then 10’’)
Anaerobic lactic system source of energy
Glycogen and glycolitic system
Neural adaptation in anaerobic training
incr. agonist recruitment, neuronal firing rates and syncronization, reduction of inhibitory mechanisms ( Golgi organs )
Central adaptations in anaerobic training
faster recruitment of FT motor units
Adaptation of motor unit in anaerobic training
Increase firing rate and frequency, syncronization and recruitment
Size principle
MU recruited in ascending order from slower to faster
Selective recruitment
Ballistic and high speed force production movement: faster MU partecipate since start of the movement, and larger MU as well.
High firing rates from onset of the movement is releated to..
high force rate development
Neuromuscolar Reflex potentiation in anaerobic training
Increase reflex in athletes with greater RFD
Neural adaptation to anaerobic training in term of time, how long and witch intensity ?
6 to 10 weeks, then hypertrophy occurs. Intensity above 85% of 1RM or maximal performance
During plyometric and ballistic movement, the co contraction of antagonist muscles are greater or less intense ?
Greater, for a stability of joint condition, with an alternance of intensity during sprinting and plyo
What are the structural proteins that increase during the hypertrophy adaptation ?
Myosine, actine and titin and nebulin
Regulating adaptations of hypertrophy during resistance training
Akt/mTOR, increase the synthesis of muscle proteins, called myogenesis. It remain up for 48 hours.
Hypertrophy process involve..
Contractile proteins as Myosin and Actine, forming the myofibril and the increase in number of them as well.
Exercise induced muscle damage EIMD
Activate regulatory mechanisms in response to the inflammatory situation and it increase the protein turnover
Activation factors of Hypertrophy
Mechanical, it means resistance training; and metabolic factors, stressing the glycolitic system.
Fiber size changes in anaerobic training
Fiber type IIx and IIa become larger, with a shift from x to a and IIc. During detraining is opposite
Type I and II fibers are genetically determined ?
yes
Pennation angle affects..
The force production capabilities and the CSA
Fascicle length is greater in sprinter or distance runners ?
Sprinter and strength trained athletes
Other muscular adaptations..
Several organuli in the muscle cells, reduction of the blood pH, better buffering for H+ augmented store. CP and ATP stores as well
Bone mineral density and osteogenic stimuli prefer exercises..
Multiarticular exercises and with specificity of loading on the skeleton, with a progressive overload and variables vectors and intensities.
Primary stimulus for tendons, ligaments and fascia is ?
High intensity exercise with external load, mechanical forces and full range of motion
Tendons stiffness in anaerobic training
Increase the stiffness with heavy intensity training and load
Cartilage adaptation to anaerobic and resistance training
Thickness increase and maintained with moderate intensity
Difference between Hyaline and Fibrous cartilage
Hyaline is between articular bones, fibrous is between intervertebral disc
Synovial fluid is provided by..
Movement about joint provide changes in pressure in the capsule
Anaerobic training induce hormonal adaptation
Increase in cortisone and testosterone for almost an hour after high intensity training, with the response of IGF-1
Heart rate after the completion of set of resistance training
Is higher compared to the HR during the set itself for 5 sec
Resistance training cardiovascular adaptation in long term
Reduction of the HR resting, pressure both diastolic and systolic. Posterior and intra wall septum wall of left ventriculus increase thickness.
Anaerobic and aerobic training compatibility
Anaerobic capacity, as power and strength are affected by extensive aerobic training. Resistance training is a good mix with aerobic training, but separately or first resistance.
Overreaching or functional overreaching FOR
short term decrease of performance. Overwork for build up tolerance and let supercompensation achive his goal, during the taper phase.
Non FOR, so NFOR and overtraining syndrome OTS
Are prolonged maladaptation: overwork, staleness, underperformance and overfatigue
OTS definition for aerobic and anaerobic training
Anaerobic activities are sympathetic, aerobic are parasympathetic.
How long it could last the OTS
Six months and beyond.
Hormone markers for OTS in anaerobic training
Cortisol increase in high concentration with high volumes of training
Detraining effects
Strength maintained for 4 weeks, then decrease faster. FT fibers csa decrease faster then ST
