Adaptions to Anaerobic Training Programs

Question 1

Anaerobic has 2 systems, what are they?

Answer 1

• A lactic system (short duration <10 secs)
• Lactic system (longer duration, interval type training, shorter rest intervals (20-60 secs)

Question 2

As the level of force developed during exercise increases, what happens to motor cortex activity?

Answer 2

Also increases

Question 3

What is the ‘size principle’ ? (graph)

Answer 3

States that the higher the force production, the higher the recruitment of of electrical threshold. As force production increases, muscle fibres change from type I to type II fibres.

Question 4

What are the 3 possible changes anaerobic training may cause neuromuscular junctions to have?

Answer 4

• Increased total area
• More dispersed, irregular shaped synapses + greater total length of nerve terminal branching
• Increased end-plate perimeter length and area

Question 5

What does neuromuscular reflex potentiation do?

Answer 5

Allows us to use elastic property to increase force production without using any extra energy

Question 6

What does an increase in EMG as a result of anaerobic training show?

Answer 6

Greater neural activation. Dramatic increases in neural adaptations take place EARLY in program.

first 6-10 weeks adaptations are neural based. Past this, hypertrophy and size of connective tissue increase.

Question 7

What is ‘cross-education’?

Answer 7

when doing unilateral resistance training, you get increased strength and neural activity in contralateral muscle.

Question 8

What is bilateral deficit?

Answer 8

force produced when doing bilateral movement (squat) is lower than sum of forces when contracting unilaterally.

Question 9

What is the difference between hypertrophy and hyperplasia?

Answer 9

Hypertrophy is increase in muscle size whereas hyperplasia involves increase in number of muscle fibres via spliiting

Question 10

What is the continuum of fibre type (going from more oxidative to anaerobic)?

Answer 10

I, Ic, IIc, IIac, IIa, IIax, IIx