Adaptations to Anaerobic Training Programs Flashcards
Anaerobic training
high-intensity, intermittent bouts of exercise such as weight training; plyometric drills; and speed, agility, and interval training
What the neural adaptations with anaerobic training?
Central Adaptations
Adaptations of Motor Units
Neuromuscular Junction
Neuromuscular Reflex Potentiation
Central adaptations: What increases when the level of force developed increases and when new exercises or movements are being learned?
Motor cortex activity increases
Central adaptations: many neural changes with anaerobic training place along what?
the descending corticospinal tracts
Adaptation of Motor Units: Maximal strength and power increases of agonist muscles result from what?
an increase in recruitment, rate of firing, synchronization of firing, or a combination of these factors.
With heavy resistance training, all muscle fibers get what? Why?
larger cuz they are all recruited in consecutive order by their size to produce high levels of force. However, advanced lifters can be unique!
In advanced lifters, the CNS might adapt by allowing these athletes to recruit some motor units not in consecutive order, recruiting the what?
the larger ones first to help with > production of power or speed in a movement
NMJ adaptations to anaerobic exs include the three following:
1) Increased area of the NMJ
2) More dispersed, irregularly shaped and a greater total length of nerve terminal branching
3) Increased end-plate perimeter length and area, as well as greater dispersion of ACh receptors with/in the end-plate region
Neuromuscular Reflex Potentiation neural adaptations:
Anaerobic training may enhance the reflex response, thereby, . . . .
enhancing the magnitude and rate of force development
Skeletal muscle adapts to anaerobic training primarily by . . .?
increasing its size, faciliatating fiber type transitions, and enhancing its biochemical and ultra-structural components
Muscular adaptations result in
enhanced muscular strength, power, and muscular endurance
Muscular adaptations include:
Muscular Growth (hypertrophy)
Fiber Size Changes
Fiber Type Transitions (continuum)
Structural and Architectural Changes
Other Muscular Adaptations:
Reduced Mitochondrial Density
Decreased capillary density
increased buffering capacity (acid-base balance)
Changes in muscle substrate content and enzyme activity
The process of hypertrophy involves both an increase in :
the synthesis of the contractile proteins actin and myosin w/in the myofibrils and an increase in the number of myofibrils within a muscle fiber.
the new myofilaments are added to what in hypertrophy?
the external layers of the myofibril, resulting in an increase in its diameter
Fiber size changes: resistance training results in
increases in both type I and II muscle fibers, but type II has greater increases in size than type I fibers
Structural and architectural:
Resistance training increases what?
myofibrillar volume, cytoplasmic density, SR and T-tubule density, and Na-K ATPase activity
Structural and architectural:
Sprint training enhances what?
Ca++ release
Structural and archietectural:
Resistance training increases what?
Angle of pennation
Connective Tissue Adaptations
General Bone Physiology
Anaerobic Training and Bone Growth
Principles of Training to Increase Bone Strength
Stimulate Bone Formation
Adaptations of Tendons, Ligaments, and Fascia to Anaerobic Training
Cartilage Adaptations to Anaerobic training
How does Trabecular bone respond differntly to stimuli than cortical bone?
Trabecular bone responds more rapidly to stimuli than does cortical bone
MES
Minimum essisential strain
MES is what?
the threshold stimulus that initiates new bone formation
MES is approx. what ?
1/10 of the force required to fracture bone
Muscle strength and hypertrophy gains increased the what? Which may result in a what?
force exerted on bone, which may result in a corresponding increase in bone mineral density (BMD) or the qty of mineral deposited in a given area of bone.
What are the 4 Principles of Training to Increase Bone Strength?
Magnitude of the load (intensity)
Rate of loading (speed)
Direction of forces
Volume of loading (# of repetitions)
How can Athletes stimulate bone formation?
4 methods
1) Use exercises that directly load particular regions of the skeleton.
2) Use structural exs’ to direct force vectors through the spine and hip and allow the use of greater absolute loads in training.
3) Overload the musculoskeletal sys, an progressively increase the load as the tissues become accustomed to the stimulus.
4) Vary exs selection to change the distribution of the force vectors to continually present a unique stimulus
Forces that reach or exceed a threshold bone formation stimulus initiate new what?
bone formation in the area experiencing the mechanical strain
Programs designed to stimulate new bone formation should have the concepts of what?
How should those exercises be selected?
specificity of loading, progressive overload, and variation; and the exercises selected should be structural and weight bearing.
Adaptations of Tendons, Ligaments, and Fascia to Anaerobic Training:
The primary stimulus for growth of tendons, ligaments, and fascia is what?
the mech forces created during exs
Adaptations of Tendons, Ligaments, and Fascia to Anaerobic Training
The degree of tissue adaptation is what ?
proportional to intensity of exercise
Adaptations of Tendons, Ligaments, and Fascia to Anaerobic Training
Consistent anaerobic exs that exceeds the threshold of strain does what?
stimulates connective tissue changes
Adaptations of Tendons, Ligaments, and Fascia to Anaerobic Training:
Sites where connective tissues can increase strength and load-bearing capacity are what?
At the junctions between the tendon (and ligament) and bone surface.
Within the body of the tendon or ligament
in the network of fascia within the skeletal muscle
Adaptations of Tendons, Ligaments, and Fascia to Anaerobic Training
Specific tendinous changes that contribute to size and strength increase include what?
an increase in collagen fibril diameter
a > # of covalent cross-links within the hypertrophied fiber
an increase in the number of collagen fibrils
an increase in the packing density of collagen fibrils
Adaptations of Tendons, Ligaments, and Fascia to Anaerobic Training
How can athletes stimulate connective tissue adaptations?
2 methods
Exercise of low to moderate intensity does not markedly change the collagen content of connective tissue.
High-intensity loading results in a net growth of the involved connective tissues
Cartilage Adaptations to Anaerobic training
Cartilage lacks what ? Why is Jt mobility vital?
its own blood supply and must depend on diffusion of O2 and nutrients from synovial fluid; therefore, joint mobility is linked with joint health
Cartilage Adaptations to Anaerobic training
Movement about a joint creates changes in what where that drives what toward what?
Movement about a joint creates changes in pressure in the joint capsule that drive nutrients from the synovial fluid toward the articular cartilage of the joint
Cartilage Adaptations to Anaerobic training; how can athletes stimulate cartilage adapts?
3 ways
Weight-bearing forces and complete movement throughout the ROM seem to be essential to maintaining tissue viability.
Moderate aerobic exercise seems adequate for increasing cartilage thickness.
Strenuous exs doesnt appear to cause degnerative joint disease
Endocrine Responses and Adaptations to Anaerobic Training
Acute Anabolic Hormonal Responses
Chronic Changes in the Acute Hormonal Response
Chronic Changes in Resting Hormonal [ ]s
Hormone Receptor Changes
Acute CV responses to anaerobic exs
What hormonal response to anaerobic exs is critical for exs performance and subsequent training adaptations?
Why is that important?
acute anabolic hormonal response since it upregs anabolic hormone receptors that are vital in mediating the hormonal effects.
acute
immediately after
chronic
continuously occurring after
What is Chronic Changes in the Acute Hormonal Response?
consistent resistant training may improve the acute hormonal response to anaerobic workout
Chronic Changes in Resting Hormonal [ ]s is what?
consistent chronic changes in resting hormonal concentrations [ ]s are less likely
Hormone Receptor Changes is what
Resistance training has been shown to upreg androgen receptor content within 48-72 hrs after the workout
Acute CV responses to anaerobic exs is what?
acute bout of anaerobic exs significantly increases the CV responses, especially if the the person uses the Valsalva maneuver
Acute anaerobic exs results in what ?
increased cardiac output, SV, HR; systolic BP, and blood flow to active muscles**.
Blood flow to muscle after acute anaerobic exs is not 100% true because:
When muscles are under tension, ischemia occurs cuz blood is being squeezed out like ringing out a towel.
But, immediately following end of exs, reactive hyperemia, which is: supermax blood flow since they starved the blood.
Chronic CV adaptations @ Rest
Anaerobic training leads to what?
decreases or no change in HR and BP
Chronic CV adaptations @ Rest
Resistance training changes what
cardiac dimensions but not LVH like aerobic, they only increase mycardium
What are the improvements in Performance From Anaerobic Exercise?
Muscular Strength Power Local Muscular Endurance Body Comp Flexibility Aerobic Capacity Motor Performance
To improve muscular strength what kind of loads are most effective? and what for?
Heavier loads are most effective for fiber recruitment.
Improvement in muscular strength is due to what related effects of training?
The effects of training are related to the type of exs used, its intensity, and its volume.
To improve muscular strength with trained athletes, what needs to be done?
higher intensity and volume of exercise are needed in order for adaptations to continue.
Heavy resistance training with slow velocities of movement leads primarily to improvements in what ?
muscular strength
increases force output at higher velocities and rate of force development is what kind of training?
power
Local Muscular Endurance
Increased CSA enhances
muscular endurance and subsequent muscular adaptations consistent w/ improved oxidative and buffering capacity
Local Muscular Endurance
Skel muscle adaptations to anaerobic muscular endurance training include what?
increased mito and capillary number fiber type transitions buffering capacity resistance to fatigue and metabolic enzyme activity
Body composition
Resistance training can increase what mass and reduce body fat by how much (range)?
fat-free mass and reduce body fat 1% to 9%
What the body comp outcomes from resistance training?
Increases in lean tissue mass, daily metabolic rate, and energy expenditure during exs
flexibility
anaerobic training potentially can have what kind of an impact on flexibility?
Primarily if the person has what initially?
positive impact
poor flexibility
What appears to be the most effective method for improving flexibility while increasing muscle mass?
The combo of resistance training and stretching
When does heavy R training significantly impact aerobic capacity?
only if person is deconditioned
What 2 kinds of training has been showed to increase VO2max?
circuit training and programs using high volume with short rest periods
Anaerobic training improves motor performance. T/F
True
Anaerobic training improves motor performance; the magnitude of change is based on what ?
the specificity of the exercises or modalities performed
Resistance training has been shown to increase what?
running economy vertical jump sprint speed tennis serve velocity swinging and throwing velocity kicking performance
Overtraining is defined as what? what is the result due to ???
excessive frequency, volume, or intesity of training that results in extreme fatigue, illness, or injury ( which is often due to a lack of sufficient rest, recovery, and perhaps nutrient intake).
Overreaching (different from overtraining)
excessive training on a short-term basis
What Are the Markers of Anaerobic Overtraining?
3
1) Psychological effects: decreased desire to train, decreased joy from training.
2) Acute E and NE increases beyond normal exercise-induced (sympathetic overtraining syndrome)
3) Performance decrements, although these occur too late to be a good predictor
What mistakes can lead to anaerobic overtraining ?
Chronic use of high intensity or high volume or a combo of the those two.
Too rapid a rate of progression.
Psychological Factors in Overtraining
Psychological alterations are often observed when ?
before actual decrements in performance occur.
