Anaerobic Endurance Training Flashcards
What are the modalities of anaerobic training
- resistance training
- plyometric training
- speed training
- agility training
- interval training
What are the 6 improvements in response to anaerobic training
Improvements in:
- muscular strength
- muscular power
- muscular hypertrophy
- muscular endurance
- motor skills
- coordination
What are the neural adaptations that can occur in response to anaerobic training
Adaptations along the neuromuscular chain beginning in the higher brain centers and continuing down to the level of individual muscle fibres
Where do the neural changes take place in central adaptations
along the descending corticospinal tracts
Which type of motor unit is larger
Type 2
Which motor unit type has the lower recruitment threshold
Type 1
Which motor unit type has the higher input resistance
Type 1
Which type of movement is the exception to the size principle
Ballistic contractions
What is an adaptation of motor units for firing
The firing of 2 or more motor units at a fixed interval
What were the main findings of the deschenes study
- Dispersed, irregular-shaped synapses: HIT > LIT
- Total length of nerve terminal branching: HIT > LIT
- Average length per branch: HIT> LIT
What did resistance training significantly increase in Deschene’s study
- endplate perimeter length
- endplate area
_ the dispersion of ACh receptors within the endplate region
T/F Aerobic training enhances the reflex response
False, it is anaerobic training that increases
What does an increase in EMG indicate
Greater neural activation
When do dramatic increases in neural adaptations take place in an anaerobic training program
At the beginning, 6-10 weeks
When does hypertrophy begin to occur
> 10 weeks
What is the onset of muscle hypertrophy associated with
a decline in EMG activity
In cross-education, is there a greater EMG activity in the trained or untrained limb?
Untrained
T/F EMG activity is higher in bilateral contractions
False, they are lower
What are the 5 muscular adaptations in anaerobic training
- Muscular growth
- Fiber size changes
- Fiber type transitions
- Structural & architectural changes
- Other muscular adaptations
What does the process of muscle hypertrophy involve an increase of
- net accretion of actin and myosin
- number of myofibrils within a muscle fiber
- synthesis of structural proteins such as titin and nebulin
Which proteins are responsive to mechanical deformation of muscle
- Protein kinase B/ mTOR pathway
- AMPK pathway
- MAPK pathway
What are the acute anabolic hormone responses for muscular growth?
testosterone, growth hormone
In muscular growth there is the down regulation of which inhibitory growth factor
Myostatin
In muscular growth there is upregulation of which stimulatory growth factor?
IGF-1
T/F protein synthesis is elevated after acute resistance exercise
True
What does the magnitude of protein synthesis depend on?
- carb & protein intake
- timing of nutrient intake
- mechanical stress of the weight training workout
- muscle cell hydration levels
- anabolic hormonal response
- subsequent receptor response to hormones
T/F Resistance training results in both type 1 and type 2 muscle fiber area
True
Which fiber type has a greater increase in size
Type 2 fibers > type 1 fibers
T/F Resistance training has not been shown to increase the angle of penation in pennate muscles
False, it has shown to increase angle of pennation
What increases the fascicle length in rectus femoris muscle
The combination of resistance, sprint & jump training
What increases fascicle length in vastus lateralis muscle
Sprint & jump training
What has resistance training been shown to increase
- myofibrillar volume
- cytoplasmic density
- sarcoplasmic reticulum density
- T-tubule density
- sodium-potassium ATPase activity
What has sprint training shown to enhance
- Calcium release
What does heavy resistance training reduce
Mitochondrial density
What are some (3) other muscular adaptations caused by resistance training
- decrease capillary density
- increase resting CP & ATP concentrations
- increase glycogen content
How can athletes stimulate adaptations in cartilage?
-Moderate-intensity anerobic
exercise
- Strenuous exercise with progressive overload
