Adaptations to Anaerobic Exercise (Lec 10)

Question 1

Limitations of Anaerobic Performance

Answer 1

Rate of energy production
• Fuel availability
• Enzyme activity
• Muscle buffer capacity

Power of movement
• Function of force and speed
• CSA
• Neuromuscular

Question 2

Adaptations to anaerobic training

Answer 2

• 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

Question 3

Muscle Buffer Capacity

Answer 3

The ability of a muscle to neutralise the acid that it accumulates during high intensity exercise. Occurs via 2 processes:

1. Physiochemical buffering of the change in pH via changes in amino acid and ion concentrations within the cell i.e. the strong ion difference.
2. Contribution from metabolic reactions that consume or exchange H+ e.g. muscle capillarity and blood flow

Question 4

Training for Repeated Sprints

Answer 4

• Contribution of alactic vs aerobic systems is dependent on work:rest ratio
• Variety of intervals that simulate game play will enhance training benefit (specificity)

Question 5

Interval Structure

Answer 5

A combination of both Intervals (minimises sprint decrement) and Sprint or Repeated Sprint (improves single sprint performance) training two may be the best strategy

Question 6

Plyometric Training

Answer 6

Training stimulus for developing explosive power. Focus on rapid movement between phases of muscle contraction using body weight or light weights only

Question 7

Training for Increased Glycolytic Performance

Answer 7

Aim to maximise Muscle buffer capacity, Anaerobic energy production. Use sustained interval methods

Question 8

Resistance Training

Answer 8

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

Question 9

Training to Increase Muscular Endurance

Answer 9

Light loads, many reps, moderate sets, short rest

Question 10

Training to Increase Muscle Mass

Answer 10

Moderately heavy loads, moderate reps, moderate sets, long rest (volume)

Question 11

Hypertrophy

Answer 11

Increase in muscle fibre diameter

Question 12

Hyperplasia

Answer 12

Increase in number of muscle fibres

Question 13

Training to Improve Strength

Answer 13

Heavy loads, few reps, few sets, long rest

Question 14

Training to Increase Muscular Power

Answer 14

Very light loads, few reps, very few sets, long rest (explosive + quality)

Question 15

Types of Contraction: Concentric

Answer 15

Muscle shortens during contraction (‘lifting’)

• A focus on concentric contractions (Reduced DOMs)

Question 16

Types of Contraction: Eccentric

Answer 16

Muscle lengthens during contraction (‘lowering’)

• A focus on eccentric contractions (Lower BP response, Capacity to increase training load, DOMs more pronounced)

Question 17

Special Considerations for Resistance Training

Answer 17

• 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)

Question 18

Special Considerations for Weight Training

Answer 18

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

Question 19

Special Considerations for Weight Training: Persons with High Blood Pressure/Cardiac Disease

Answer 19

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

Question 20

Resistance Training Changes

Answer 20

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