Anaerobic Adaptations

Question 1

What are the purposes of anaerobic training

Answer 1

• Improves the ability to perform exercise powerfully
• Dependent on the primary energy system, glycolytic vs PCr (alactic)
• Higher neural component than aerobic training

Question 2

What are the limitations of anaerobic training

Answer 2

• Rate of energy production (fuel availability, enzyme activity, muscle buffer capacity)
• Power of movement (function of force and speed, CSA, neuromuscular)

Question 3

What adaptations are possible from anaerobic training

Answer 3

• Muscle fibre type changes, increased levels of anaerobic substrates (PCr and Cr)
• Changes in concentration and activity of enzymes, increased capacity to generate high levels of lactate
• Increase in number and cross sectional areas of Type II and decrease in Type I
• Increase in PFK, free Cr, LDH, blood and muscle lactate

Question 4

How does it increase alactic power

Answer 4

• ATP-PC / PCr
• No lactate, aim to maximally recruit type IIX
• Changes in fuel availability (increased use of ATP-PC)
• Increased MBC
• Increased enzyme activity (CK and myosin ATPase)

Question 5

How does it increase repeated sprint performance

Answer 5

• Contribution of alactic : aerobic systems dependent on work : rest ratio
• Stimulate game play and enhance training benefit
• Alter stride length to improve ATP supply, ATP and flexibility
• Alter stride frequency to alter neural coordination
• Alter recovery to improved PCr re-synthesis, aerobic fitness and muscle buffering

Question 6

What is plyometric training

Answer 6

• Training stimulus for developing explosive power
• Focus on rapid movement between phases of muscle contraction
• Typically body weight or light weights only
• Increases rate of force development and neural firing
• Limited metabolic adaptations (depth jumps, bounding)

Question 7

How does it increase glycolytic performance

Answer 7

• Maximise anaerobic energy production, muscle buffer capacity, use sustained interval methods
• Active recovery improves clearance of H+ and maintains blood flow
• 4 x 75s @ 70% max with 4 min recovery (high volume / lactate, improve MBC)
• 4 x 30s @ max with 10 min recovery (rapid lactate, lower accumulation, increased production of regulatory enzymes)

Question 8

What is interval training

Answer 8

• Maximises time spent at a higher intensity / above VO2 max
• Manipulation of work interval length, rest length, work intensity, rest intensity, number of repetitions / sets
• Increases mitochondrial energy, optimisation of important enzymes
• Increase in atriovenous difference

Question 9

What is resistance training

Answer 9

• Many applications for improving muscular strength, mass, endurance and power
• Elite sports or rehabilitation, management of chronic disease, elderly functioning

Question 10

What are the 4 forms of resistance training

Answer 10

• Muscular Endurance: Light loads, many reps (10-25), moderate sets (2-4), short rest (0.5-1min), start with endurance to learn technique, decrease injury rate
• Muscle Mass: Moderately heavy loads, moderate reps (8-12), moderate sets (3-6), long rest (volume, 1-2min)
• Strength: Heavy loads, few reps, few sets, long rest, load (80-100% 1RM), reps (1-8), sets (2-6) and rest (3-5 min)
• Muscular Power: Very light loads, few reps (3-6), very few sets (1-3), long rest (explosive + quality, 3-5min)

Question 11

What is hypertrophy vs hyperplasia

Answer 11

• Hypertrophy: Increase in the muscle fibre diameter / size

- Hyperplasia: Increase in the number of muscle fibres

Question 12

What is concentric vs eccentric contraction

Answer 12

• Concentric: Muscle shortens during contraction (‘lifting’), focus on concentric contractions, reduced DOMs
• Eccentric: Muscle lengthens during contraction (‘lowering’), focus on eccentric contractions, lower BP response, capacity to increase training load and DOMs more pronounced, less energy

Question 13

What is muscle buffer capacity

Answer 13

• MBC
• The ability of muscles to neutralise acid that accumulates during high-intensity exercise
• Delay onset of fatigue
• Improved by anaerobic training
• Increase in H transporters

Question 14

What are the advantages / disadvantages of weight training

Answer 14

• Encourages the valsalva manoeuvre
• Intra-thoracic pressure rises quickly and can close or collapse the vena cava, this leads to
• Decreased venous return and Q and BP, compensatory vasoconstriction and rise in BP
• Can cause a significant increase in blood pressure due to the effect of an increase in muscle tension on peripheral blood vessels
• Contra-indicated for persons with cardiac disease / high BP

Question 15

What are the advantages / disadvantages of circuit weight training

Answer 15

• Blend of resistance and aerobic training methods
• Different emphasis can be placed on strength, endurance, flexibility and cardiovascular endurance
• A useful method for groups, possibly suitable for hypertensive patients