Adaptations to Anaerobic Exercise (Lec 10) Flashcards
Limitations of Anaerobic Performance
Rate of energy production
• Fuel availability
• Enzyme activity
• Muscle buffer capacity
Power of movement
• Function of force and speed
• CSA
• Neuromuscular
Adaptations to anaerobic training
- 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
Muscle Buffer Capacity
The ability of a muscle to neutralise the acid that it accumulates during high intensity exercise. Occurs via 2 processes:
- Physiochemical buffering of the change in pH via changes in amino acid and ion concentrations within the cell i.e. the strong ion difference.
- Contribution from metabolic reactions that consume or exchange H+ e.g. muscle capillarity and blood flow
Training for Repeated Sprints
- Contribution of alactic vs aerobic systems is dependent on work:rest ratio
- Variety of intervals that simulate game play will enhance training benefit (specificity)
Interval Structure
A combination of both Intervals (minimises sprint decrement) and Sprint or Repeated Sprint (improves single sprint performance) training two may be the best strategy
Plyometric Training
Training stimulus for developing explosive power. Focus on rapid movement between phases of muscle contraction using body weight or light weights only
Training for Increased Glycolytic Performance
Aim to maximise Muscle buffer capacity, Anaerobic energy production. Use sustained interval methods
Resistance Training
- Increase in strength, muscle mass, muscular endurance, muscular power
- Improvements are specific to the group(s) being trained
Training to Increase Muscular Endurance
Light loads, many reps, moderate sets, short rest
Training to Increase Muscle Mass
Moderately heavy loads, moderate reps, moderate sets, long rest (volume)
Hypertrophy
Increase in muscle fibre diameter
Hyperplasia
Increase in number of muscle fibres
Training to Improve Strength
Heavy loads, few reps, few sets, long rest
Training to Increase Muscular Power
Very light loads, few reps, very few sets, long rest (explosive + quality)
Types of Contraction: Concentric
Muscle shortens during contraction (‘lifting’)
• A focus on concentric contractions (Reduced DOMs)
Types of Contraction: Eccentric
Muscle lengthens during contraction (‘lowering’)
• A focus on eccentric contractions (Lower BP response, Capacity to increase training load, DOMs more pronounced)
Special Considerations for Resistance Training
- 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)
Special Considerations for Weight Training
Resistance training often encourages the valsalva maneuver (exhaling against a closed glottis).
• 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
Special Considerations for Weight Training: Persons with High Blood Pressure/Cardiac Disease
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
Resistance Training Changes
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
