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Ex Phys > adaptations to anaerobic exercise > Flashcards

adaptations to anaerobic exercise Flashcards

1
Q

anaerobic training

A
  • Improves the ability to perform exercise powerfully
  • Adaptations dependent on the primary energy system
    o Glycolytic vs PCr (alactic)
  • Higher neural component than aerobic training
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2
Q

limitations to anaerobic performance

A
  • Rate of energy production
    o Fuel availability
    o Enzyme activity
    o Muscle buffer capacity
  • Power of movement
    o Function of force and speed (CSA)
    o Neuromuscular
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3
Q

adaptations o anaerobic training

A
  • Muscle fibre type changes
  • Increased levels of anaerobic substrates (PCr, Cr)
  • Changes in concentration and activity of enzymes
  • Increased capacity to generate high levels of lactate
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4
Q

training for increased alactic power

A
  • PCr energy system
  • Aim to maximally recruit Type IIx muscle fibres
  • Consider:
    o When are they recruited?
    o Time to resynthesise PCr
  • Use sprint training methods
  • Alactic = without the production of lactate
  • Fuel availability
    o Modest (if any) increase in PCr with training
    o PCr will increase with supplementation
    o Enzyme activity
  • Increase in CK, myosin ATPase
  • Muscle buffer capacity
    o Not required for events <10s
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5
Q

what is MBC

A
  • Muscle buffer capacity refers to the ability of a muscle to neutralise the acid that it accumulates during high intensity exercise.
  • Occurs via 2 processes
    o Physiochemical buffering of the change in pH via changes in amino acid and ion concentrations within the cell i.e. the strong ion difference.
    o Contribution from metabolic reactions that consume or exchange H+ e.g. muscle capillarity and blood flow
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6
Q

training for repeated sprints

A
  • e.g. team sports
  • Contribution of alactic vs aerobic systems is dependent on work:rest ratio
  • Variety of intervals that simulate game play will enhance training benefit (specificity)
  • Aerobic system becomes progressively more important with an increase in repetitions (or an increase in W:R)
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7
Q

plyometric training

A
  • Training stimulus for developing explosive power
  • Focus on rapid movement between phases of muscle contraction
  • Typically body weight or light weights only
  • Increases rate of force development and neural firing
  • Limited metabolic adaptations
  • Eg. Depth jumps, bounding,
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8
Q

training for increased glycolytic performance

A
  • Glycolytic energy system
  • Aim to maximise
    o Anaerobic energy production
    o Muscle buffer capacity
  • Use sustained interval methods
  • Active recovery improves clearance of H+ (Maintains blood flow)
  • Fuel availability
    o Glycogen not normally limiting (May become limiting in repeated bouts)
  • Enzyme activity
    o inc regulatory enzymes (PHOS, PFK, LDH)
  • Muscle buffer capacity
    o Intracellular chemical buffers (e.g. bicarbonate)
    o inc H+ transporters (Allow glycolysis to proceed despite inc H+ production)
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9
Q

resistance training

A
  • Increase in strength
  • Increase in muscle mass
  • Increase in muscular endurance
  • Increase in muscular power
  • Improvements are specific to the group(s) being trained
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10
Q

resistance training applications

A

Elite sport
o Improved performance through increases in muscular strength, power, endurance

Rehabilitation
o Injuries
o Disabilities

Management of chronic diseases
o Cancer
o Diabetes
o Arthritis

Improving function in the elderly

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11
Q

training to increase muscular endurance

A 
Light loads, many reps, moderate sets, short rest
o Load: <70% 1RM
o Reps: 10-25
o Sets: 2-4
o Rest: 0.5-1min
  • Start with endurance to learn technique, decrease injury rate
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12
Q

training to increase muscle mass (hypertrophy)

A 
Moderately heavy loads, moderate reps, moderate sets, long rest (volume)
o Load: 70-85% 1RM
o Reps: 8-12
o Sets: 3-6
o Rest: 1-2min
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13
Q

hypertrophy vs hyperplasia

A
  • Hypertrophy = increase in the muscle fibre diameter (due to an increase in myofibrils)
  • Hyperplasia refers to an increase in the number of muscle fibres
  • Increase in muscle mass associated with resistance training due to hypertrophy
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14
Q

training to improve strength

A 
Heavy loads, few reps, few sets, long rest
o Load: 80-100% 1RM
o Reps: 1-8
o Sets: 2-6
o Rest: 3-5min
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15
Q

training to increase muscular power

A 
Very light loads, few reps, very few sets, long rest (explosive + quality)
o Load: 30-60% 1RM
o Reps: 3-6
o Sets: 1-3
o Rest: 3-5min
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16
Q

types of contraction (concentric vs eccentric)

A

Concentric

  • Muscle shortens during contraction (‘lifting’)
  • A focus on concentric contractions (reduced DOMs, may be difficult to achieve i.e. you have to lower the weight)

Eccentric

  • Muscle lengthens during contraction (‘lowering’)
  • A focus on eccentric contractions (lower BP response, capacity to increase training load, DOMs more pronounced)
17
Q

special considerations for resistance training

A
  • Progressive overload: Gradually increase or vary the training stimulus
  • Specificity: Adaptation in the trained muscle group(s)
  • Recovery: Incorporate rest days (or focus on alternate muscle groups) between training sessions (Permit adaptations, Replenish energy stores, Reduce fatigue)
18
Q

special considerations for weight training

A

-cResistance training often encourages the valsalva maneuver (exhaling against a closed glottis)
o Intra-thoracic pressure rises quickly and can close or collapse the vena cava. This leads to:
1. decreased venous return and cardiac output
2. decrease blood pressure
3. compensatory vasoconstriction and rise in blood pressure

  • Heavy weight training can cause a significant increase in blood pressure due to the effect of an increase in muscle tension on peripheral blood vessels
  • Heavy weight training is therefore contra-indicated for persons with cardiac disease or high blood pressure
19
Q

circuit weight training

A
  • Blend of resistance and aerobic training methods
  • Different emphasis can be placed on strength, endurance, flexibility and cardiovascular endurance
  • A useful method for groups
  • Possibly suitable for hypertensive patients
20
Q

resistance training charges

A
  • Neuromuscular changes
    o More synchronised fibre recruitment
    o Higher EMG activity
    o Earlier recruitment of larger fibres
  • Hypertrophy of muscle fibres
    o Increase in the amount of contractile proteins in myofibrils
    o Increase in CSA
  • Possible increase in LV mass?
  • Circuit training may induce increased capillary density
  • Improvements in VO2max (subtle)

Ex Phys (7 decks)

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