ANAEROBIC TRAINING Flashcards
anaerobic training is characterized by what
is characterized by high-intensity, intermittent bouts of exercise.
Long-Term Adaptations in Response to Anaerobic Training improve in
Muscular strength,
Muscular power,
Muscular hypertrophy,
Muscular endurance,
Motor skills, &
Coordination.
what does decrease with adaptation to resistance training
% body fate and mitochondria
Motor cortex activity increases when
the level of force developed increases.
new exercises or movements are being learned.
Anaerobic Training
many neural changes take place along the
descending corticospinal tract
Untrained Individuals
display limited ability to maximally recruit
motor neuron especially fast-twitch motor unit
Gains in maximal strength & power of agonist muscles are generally associated with:
an increase in recruitment,
an increased rate of firing,
greater synchronization of neural discharge, or
a combination of all these factors.
what is Henneman’s Size Principle
is a rule describing the orderly recruitment & decruitment of motor units.
characteristic of type 1 motor unit
Smaller diameter axons
Lower recruitment thresholds
Higher input resistance
More excitable
Typically recruited first
caracteristic of type II motor unit
Larger diameter axons
Higher recruitment thresholds
Lower input resistance
Less excitable
Typically recruited after Type 1 MUs
Low-threshold motor units
are recruited
first & have lower force capabilities than higher-threshold motor units.
With heavy resistance training,
all muscle fibers get (smaller/larger) because motor units are recruited in a
larger, sequential order by their size to produce high levels of force.
In advanced lifters,
the CNS might adapt by allowing these well-trained athletes to recruit some motor units in a nonconsecutive order, by recruiting smaller/larger ones first to promote greater production of power or speed in a movement.
larger
In the Deschenes et al. (2000) study resistance exercise training significantly increased:
endplate perimeter length,
endplate area, &
the dispersion of ACh receptors within the endplate region.
Anaerobic Training
enhances
reflex response, reflex potentiation, the magnitude & rate of force development.
increase emg =
greater neural activation
increase emg =
greater neural activation
The onset of muscle hypertrophy
is associated with a decline/incline in EMG activity
decline
Skeletal muscle adapts to anaerobic training and these change result in
primarily by increasing its size,
facilitating fiber type transitions, &
enhancing its biochemical & ultrastructural components.
Skeletal muscle adapts to anaerobic training and these change result in
primarily by increasing its size,
facilitating fiber type transitions, &
enhancing its biochemical & ultrastructural components.
These changes result in
enhanced muscular strength, power, & muscular endurance.
Muscle Hypertrophy
is primarily due to an increase in
CSA in existing fibers
Process of muscle hypertrophy involves an increase in the:
net accretion of the contractile proteins actin & myosin within the myofibril.
number of myofibrils within a muscle fiber.
synthesis of structural proteins such as titin & nebulin.
Process of muscle hypertrophy involves an increase in the:
net accretion of the contractile proteins actin & myosin within the myofibril.
number of myofibrils within a muscle fiber.
synthesis of structural proteins such as titin & nebulin.
Protein synthesis:
is elevated after and remain elevated up to
acute resistance training for up to 48h
Magnitude of protein synthesis depends on:
carbohydrate & 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.
Magnitude of protein synthesis depends on:
carbohydrate & 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.
resistance training result in increase in type I, Type II or both muscle fiber area and which one has greater increase in size
both, type II
Training & activation of high-threshold motor units:
result in the transition of Type IIx muscle fibers to , this mean that a shift of the type of
type IIa, this means that a shift of the type of myosin ATPase & heavy chains takes place during training.
Resistance training has been shown to:
increase
the angle of pennation in pennate muscle
The combination of resistance, sprint, & jump training has been shown to:
increase
fascicle length in rectus femoris muscle
Sprint & jump training have been shown to:
increase
fascicle length in vastus lateralis muscle.
Resistance training has been shown to increase
myofibrillar volume,
cytoplasmic density,
sarcoplasmic reticulum density,
T-tubule density,
sodium-potassium ATPase activity.
Sprint training has been shown to:
enhance
calcium
Heavy resistance training has been shown to:
reduce
mitochondrial density
Resistance training has been shown to
decrease capillary density
increase resting CP and ATP concentration
increase glycogen content
how can athlete stimulate bone formation
Select MJ structural exercises that involve many muscle groups at once.
Select exercises that direct axial force vectors through the spine & hip.
Use the principle of progressive overload to stress the musculoskeletal system.
Use both heavy-load exercises & ballistic or high-impact exercises to expose the bone to different intensities of force.
Vary the exercise selection to change the distribution of force insults & to present a unique stimulus for new bone formation.
How Can Athletes Stimulate Adaptationsin Tendons, Ligaments, & Fascia?
High-intensity exercises (loads) should be used because they markedly change the collagen content of connective tissue.
Forces should be exerted throughout the full ROM of a joint.
MJ exercises should be used whenever possible.
How Can Athletes Stimulate Adaptationsin Tendons, Ligaments, & Fascia?
High-intensity exercises (loads) should be used because they markedly change the collagen content of connective tissue.
Forces should be exerted throughout the full ROM of a joint.
MJ exercises should be used whenever possible.
How Can Athletes Stimulate Adaptations in Cartilage?
Moderate-intensity anaerobic exercise seems adequate for increasing cartilage thickness.
Strenuous exercise does not appear to cause degenerative joint disease when progressively overloaded appropriately.
Adopt a variety of exercise modalities & ensure that the load is applied throughout the ROM to maintain tissue viability.
