Ch 5 & 6: Adaptations from anaerobic and aerobic training Flashcards
The functional unit of the neuromuscular system?
Motor unit
What does increases in neural drive relate to?
Increases in muscle recruitment, firing rates, synchronization
Physiological adaptations from anaerobic training on strength and power outputs
Strength, power, vertical jump, sprinting, velocity, running economy increase
Physiological adaptations from anaerobic training on muscle fibers
Increases in fiber size (specifically type 2), pennation angle
Type 2X will change to Type 2A
Physiological adaptations from anaerobic training on energy stores
Increases in ATP stores, CP stores, glycogen stores
Physiological adaptations from anaerobic training on body composition
Increase in fat free mass
Decreases in body fat
Physiological adaptations from anaerobic training on mitochondria and capillary density
Decreases in both
Physiological adaptations from anaerobic training on the heart
LV increase
Neuromuscular Junction
The interface for muscle fiber and nerve that can increase with anaerobic training
Cross-education
Muscle undergoes RT solely on one side and the other side resting will see some benefits
Bilateral deficits
Force production by both limbs contracting together is less than the sum of forces produced when contracting unilaterally
Bilateral facilitation
There is an increase in voluntary activation of the agonist muscle group
Trabeculae bone vs cortical bone
Trabeculae: Spongy bone that responds better to stimuli due to being weaker, softer, and more flexible
Cortical: The tough outer layer of bone
Cartilage function
Provide a smooth articulating surface, shock absorption, and attachment of CT to skeleton
How to increase cartilage thickness?
Perform moderate intensity exercise
How to stimulate long-term adaptations in tendons, ligaments, and fascia?
Perform high-intensity exercise
Physiological adaptations from anaerobic training on hormones
Acute: androgen receptors upregulated for 48-72 hours
Chronic: Could be counterproductive
What hormonal markers indicate anaerobic overtraining?
Increased epinephrine and norepinephrine acutely beyond normal
Acute fatigue
Lasts days to weeks and has no effect or increases performance
FOR
Lasts days to weeks and is marked by a temporary decrease in performance
See altered motor unit recruitment and altered SNS and hypothalamic control
NFOR
Lasts weeks-months and see a stagnation or decrease in performance
See decreases in motor coordination, muscle glycogen
Altered EC coupling, immune function, hormonal concentration, and mood disturbances
Increases in BP and HR
OTS
Lasts months-years with a decrease in performance
Decreases in force, glycolytic capacity
Increases in sleep and emotional disturbances as well as sickness and infection
Size principle
Smaller and lower threshold motor units get recruited first
Cardiac Output
SV x HR
How is cardiac output effected by aerobic exercise?
Will increase initially then plateau
Stroke Volume
The amount of blood pumped in one beat
Factors that cause Stroke Volume to increase with aerobic exercise>
SNS and EDV
How is heart rate affect from aerobic exercise?
Will increase with intensity during exercise
At rest resting heart rate will decrease
How is oxygen uptake affected from aerobic exercise?
Increases during acute bouts of aerobic exercise
What factors are related to oxygen uptake?
Metabolic efficiency, mass of exercising muscle, intensity
SBP vs DBP
SBP: pressure placed on arterial walls as blood is forcefully ejected during ventricular contractions and WILL increase with exercise
DBP: pressure places on arterial walls when no blood is forcefully ejected and there is NO increase with exercise
How is blood flow affected by exercise?
More blood flow goes to active muscles and less goes to organs
How is gas diffusion affected by aerobic exercise?
Ventilation increases to maintain appropriate gas concentrations
Diffusion of O2 and CO2 increases
How is blood lactate affected by aerobic exercise?
At low-moderate pace blood lactate won’t accumulate due to more O2
Blood lactate concentrations decrease and the OBLA increases
VO2 max changes in trained vs untrained athletes
In elite athletes: little to no changes
In untrained athletes: Large improvements
Physiological adaptations from aerobic training on performance
Increases: low power output for muscular endurance
Physiological adaptations from aerobic training on muscle fibers
Increases: capillary density, mitochondrial density, aerobic capacities
No change: fiber size
Physiological adaptations from aerobic training on energy systems
Increases: ATP, CPr, glycogen, triglycerides
Physiological adaptations from aerobic training on body composition
Decreases: % body fat
No change: FFM
Physiological adaptations from aerobic training on the respiratory systems
TV and Breathing frequency will increase with maximal exercise
Respiratory adaptations are highly specific to activities
Physiological adaptations from aerobic training on the neural system
Increases: efficency and delay in fatigue of contractile mechanisms
Physiological adaptations from aerobic training on bone and CT
Increases: tendon and ligament strength
No change: bone density
Growth and extent completely dependent on intensity
Physiological adaptations from aerobic training on the endocrine system
Increases: hormone circulation and receptor level changes
Maximal exercise increases hormone secretion
Relationship between max cardiac output and VO2max
When maximal cardiac output increases so does VO2max
Fick equation
Cardiac output x a-Vo2 difference
Frank-Starling mechanism
Stroke volume increases with EDV
MAP
((SBP-DBP/3) + DBP)
RPP
HR x SBP
Myoglobin
Protein that transports oxygen within the cell
Physiological adaptations from aerobic training on a-V O2 difference
Increases
Physiological adaptations from aerobic training on enzymes
Increases
When do changes begin to occur at altitude?
2900 ft / 1200 m
Physiological adaptations from altitude
Increases in pulmonary ventilation and cardiac output at rest and submit activity due to increased HR
Hyperventilation
Increase in acid-base balance
SV same or decreases
RBC production, hematocrit. and viscosity increases
Decreases in plasma volume
How long does it take to adjust to altitude?
About 2 weeks
Blood Doping
Using EPO to stimulate RBC production
Hyperboxic breathing:
Oxygen-enriched gas mixture
Overtraining from aerobic training biochemical responses
Increases in CK levels
Decreases in muscle glycogen
Overtraining from aerobic training endocrine responses
Increases in T:C and GH secretion
Overtraining from aerobic training markers
Decreases: performance, BF%, VO2max, muscle glycogen, lactate, total testosterone concentration, total T:C, Free T:C. total testosterone:SHBG, sympathetic tone
Increases: Soreness, CK, sympathetic stress response, submax exercise heart rate
