Adaptations to Anaerobic Training Programs

Question 1

what does it mean that the neuromuscular system is very “plastic”?

Answer 1

Property of adaptability. It can change fairly drastically

Question 2

what is the “size principle”?

Answer 2

motor units are recruited in consecutive order by their size to produce high levels of force

Question 3

what neurological change may take place with regards to the size principle?

Answer 3

in heavy lifters, the neuromuscular system may adapt to recruit motor units in a non consecutive order to aid in power/speed production in a movement

Question 4

who will see the greatest improvement when resistance training?

Answer 4

untrained individuals

Question 5

True or False: resistance training, though it has many health and power benefits, often decreases flexibility (muscle bound)

Answer 5

False

Question 6

describe local muscle performance with resistance training

Answer 6

local muscle endurance is increased: fiber type transition, increased buffering capacity, & increased mitochondria and capillary number

Question 7

True or False: increased VO2 max is one result of resistance training

Answer 7

False

Question 8

what are the first changes the neuromuscular system experiences when training?

Answer 8

neurological changes

Question 9

describe the physiological changes that result in training

Answer 9

increased descending neural drive, increased NMJ area, and increased motor unit recruitment

Question 10

what does “decrease in co-activation” mean?

Answer 10

The antagonist muscle provides less resistance during the movement

Question 11

what does “decrease in autogenic inhibition” mean?

Answer 11

decrease in GTO effects (detraining of GTO’s protective mechanism)

Question 12

what is cross education in this context?

Answer 12

Resistance training performed on 1 limb will increase the strength of untrained contralateral limb

Question 13

increase in the size of existing muscle fibers

Answer 13

Hypertrophy

Question 14

increase in the number of muscle fibers

Answer 14

Hyperplasia

Question 15

is hypertrophy seen more in type I or type II fibers?

Answer 15

type II

Question 16

Type ___ fibers change to type ___ fibers with training

Answer 16

IIx, IIa

Question 17

what is the advantage of increased tendon strength?

Answer 17

decrease in electromechanical delay

Question 18

what stimulates bone alterations?

Answer 18

longitudinal weight-bearing forces

Question 19

what would cause a “tension” or stretching force to the muscle?

Answer 19

muscle contraction

Question 20

MES

Answer 20

Minimal Essential Stress (threshold of stress to stimulate bone alteration)

Question 21

what are the factors that influence bone adaptation?

Answer 21

1) Intensity
2) Speed of loading: slow vs. explosive
3) Volume
4) Direction of force (compressive, shear, bending, etc.)

Question 22

what is the key factor in stimulating bone adaptation?

Answer 22

intensity

Question 23

how much time is generally required before you see changed in the bone?

Answer 23

6-8 months

Question 24

What are the “metabolic” adaptations that occur as a result of resistance training?

Answer 24

Increase stored energy substrates and increase enzymatic activity.

Question 25

how many days a week can one endurance train and still see gains for their resistance training?

Answer 25

1-3 days. At 4 days hypertrophy gains significantly decrease

Question 26

how many minutes per day can one endurance train and still see gains for their resistance training?

Answer 26

20-30 minutes a say. Any longer begins to decrease resistance training gains