adaptations to anaerobic training Flashcards
examples of anaerobic training
resistance training
plyometics
speed and agility
what contributes to m. mass? 6
genetics
physical activity
nutritional status
environmental factors
NS activation
endocrine influences
what are most of the changes in the first 3 to 4 weeks
neural and within activation
what are the changes after 3 to 4 weeks
visible. hypertriphic
4 main neural factors affecting adaptation
learning effect
motor unit adaptations
enhanced reflex responses
attenuated inhibition
how does the learnign effect do anything… 2
increased efficiency and increased excitability
how does the motor unit adaptations do anything…. 3
increased recruiment
increased firing rate
increased synchronization
how does enhancing reflex responses do anything
enhance magnitude and rate of face development
affects muscle spindles
what does attenuated inhibition affect
golgi tendon organs
Force = (muscle ) + (muscle )
agonist + antagonist
what is coactivation
bicep curl activates bicep to shorten and tricep to lengthen.
adaptation to coactivation
antagonist will be less activated in the lengthening and allow agonist to move more force
adaptations at the NMJ presynaptic
increasd SA,
enhanced nerve terminal branching to innervate muscle fibers
adaptations at the NMJ postsynaptic
increased end plate perimeter length
adaptations at NMJ in ACh context
make more spots for receptors to be, both sides fo NJM are increasing. more sites means more ACh to bind
when does increase in muscle size occus
after 3 to 4 weeks of training
what is hypertrophy
increase in cell size
what is hyperplasia
increase in cell number
is hyperplasia in humans
no
what do satellite cells make
a new nucleus in myofibril
what do skeletal muscles represent
dynamic tissues
satellite cells signals determine what
myofilament proteins to be made
what are 5 structural changes in muslce cell remodeling
increased myyofibril volume
reduced motochondrial density
decreased capillary density
increased angle of pennation
increased protein synthesis
what does the angle of pennation increase as what
as the tesniton progressivley increases in the muscle fibers.
what is the optimal angle of pennation number
45 degrees
what does an increase in angle of pennation benefit
for when a muscle pulls on bone
what protein synthesis is increased
testosterone
growth hormone
insulin
insulin like growth factor
what process does Insulin growth factor 1 initiate
Akt/mTOR
steps of mTOR
triggered by IGF1, trigger protein synthesis, increase contractile proteins, leads to muscle hypertrophy
what activates MAPK
when the hear beats faster. … mechanical stress.. this causes sarcomere reorganization
what is the greatest contribution to muscle size change
muscle enlargesment via hypertrophy
what is hyperplasia a response to. what forms the cells
response to stress , diesease, injury in animals. idea that new muscle fibers are formed from satellite cells
what can differences in hormonal response to resistance exercise determine
ultimate sex differences in muslce size and strength adaptation
what is the primary difference seen in hypertrophy in men vs women
absoulte amount
first 3 to 4 weeks summary
increased efficiency of movement
increased in motor unit recruitment, firing rate, and synchronization
after 3 to 4 weeks summary
increase in muscle CSA
increase in contractile proteins
mechanical forces elicit adaptiation proportional to what
intensity
do type 1 have more collagen or elastic fibers
collagen, stronger and more mature
do type 2 have more collagen or elastic fibers
elastic, stretches as muscle lengthens
CT has an increase in what when strength increases
collagen fibrl diameter
covalent cross links between fibers
collagen fibrils
density of collagen fibrils
what can loading exercise increase
bone density
what is a closed kinetic change
connected to ground
what type of relationship is there between strength and bone mineral density
positive
men and women who participate in strenth and power activities have as much or more what compared to endurance athletes
bone mass
what relation exists btwn increases in bone mineral density and the total exercise-specific weight lifted during a program
liner
does resistance training plus aerobic training impair adaptations
does not effect max strenght and hypertrophy
does effect explosive strength
detraining effects timeline and what does it reverse
in just 2 weeks
reduces type 2 fiber areas
reverses neuromuscular mechanisms (can come back quickly)
reverses hormonal adaptations
cross sectional area changes in hypertrophy and atrophy
increases in hypertrophy
decreases in atrophy
