5. Adaptation to anaerobic training

Question 1

Anaerobic alactic system source of energy

Answer 1

Phosphagen and creatine (less then 10’’)

Question 2

Anaerobic lactic system source of energy

Answer 2

Glycogen and glycolitic system

Question 3

Neural adaptation in anaerobic training

Answer 3

incr. agonist recruitment, neuronal firing rates and syncronization, reduction of inhibitory mechanisms ( Golgi organs )

Question 4

Central adaptations in anaerobic training

Answer 4

faster recruitment of FT motor units

Question 5

Adaptation of motor unit in anaerobic training

Answer 5

Increase firing rate and frequency, syncronization and recruitment

Question 6

Size principle

Answer 6

MU recruited in ascending order from slower to faster

Question 7

Selective recruitment

Answer 7

Ballistic and high speed force production movement: faster MU partecipate since start of the movement, and larger MU as well.

Question 8

High firing rates from onset of the movement is releated to..

Answer 8

high force rate development

Question 9

Neuromuscolar Reflex potentiation in anaerobic training

Answer 9

Increase reflex in athletes with greater RFD

Question 10

Neural adaptation to anaerobic training in term of time, how long and witch intensity ?

Answer 10

6 to 10 weeks, then hypertrophy occurs. Intensity above 85% of 1RM or maximal performance

Question 11

During plyometric and ballistic movement, the co contraction of antagonist muscles are greater or less intense ?

Answer 11

Greater, for a stability of joint condition, with an alternance of intensity during sprinting and plyo

Question 12

What are the structural proteins that increase during the hypertrophy adaptation ?

Answer 12

Myosine, actine and titin and nebulin

Question 13

Regulating adaptations of hypertrophy during resistance training

Answer 13

Akt/mTOR, increase the synthesis of muscle proteins, called myogenesis. It remain up for 48 hours.

Question 14

Hypertrophy process involve..

Answer 14

Contractile proteins as Myosin and Actine, forming the myofibril and the increase in number of them as well.

Question 15

Exercise induced muscle damage EIMD

Answer 15

Activate regulatory mechanisms in response to the inflammatory situation and it increase the protein turnover

Question 16

Activation factors of Hypertrophy

Answer 16

Mechanical, it means resistance training; and metabolic factors, stressing the glycolitic system.

Question 17

Fiber size changes in anaerobic training

Answer 17

Fiber type IIx and IIa become larger, with a shift from x to a and IIc. During detraining is opposite

Question 18

Type I and II fibers are genetically determined ?

Answer 18

yes

Question 19

Pennation angle affects..

Answer 19

The force production capabilities and the CSA

Question 20

Fascicle length is greater in sprinter or distance runners ?

Answer 20

Sprinter and strength trained athletes

Question 21

Other muscular adaptations..

Answer 21

Several organuli in the muscle cells, reduction of the blood pH, better buffering for H+ augmented store. CP and ATP stores as well

Question 22

Bone mineral density and osteogenic stimuli prefer exercises..

Answer 22

Multiarticular exercises and with specificity of loading on the skeleton, with a progressive overload and variables vectors and intensities.

Question 23

Primary stimulus for tendons, ligaments and fascia is ?

Answer 23

High intensity exercise with external load, mechanical forces and full range of motion

Question 24

Tendons stiffness in anaerobic training

Answer 24

Increase the stiffness with heavy intensity training and load

Question 25

Cartilage adaptation to anaerobic and resistance training

Answer 25

Thickness increase and maintained with moderate intensity

Question 26

Difference between Hyaline and Fibrous cartilage

Answer 26

Hyaline is between articular bones, fibrous is between intervertebral disc

Question 27

Synovial fluid is provided by..

Answer 27

Movement about joint provide changes in pressure in the capsule

Question 28

Anaerobic training induce hormonal adaptation

Answer 28

Increase in cortisone and testosterone for almost an hour after high intensity training, with the response of IGF-1

Question 29

Heart rate after the completion of set of resistance training

Answer 29

Is higher compared to the HR during the set itself for 5 sec

Question 30

Resistance training cardiovascular adaptation in long term

Answer 30

Reduction of the HR resting, pressure both diastolic and systolic. Posterior and intra wall septum wall of left ventriculus increase thickness.

Question 31

Anaerobic and aerobic training compatibility

Answer 31

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.

Question 32

Overreaching or functional overreaching FOR

Answer 32

short term decrease of performance. Overwork for build up tolerance and let supercompensation achive his goal, during the taper phase.

Question 33

Non FOR, so NFOR and overtraining syndrome OTS

Answer 33

Are prolonged maladaptation: overwork, staleness, underperformance and overfatigue

Question 34

OTS definition for aerobic and anaerobic training

Answer 34

Anaerobic activities are sympathetic, aerobic are parasympathetic.

Question 35

How long it could last the OTS

Answer 35

Six months and beyond.

Question 36

Hormone markers for OTS in anaerobic training

Answer 36

Cortisol increase in high concentration with high volumes of training

Question 37

Detraining effects

Answer 37

Strength maintained for 4 weeks, then decrease faster. FT fibers csa decrease faster then ST