Ch: 5- Adaptations to Anaerobic Training Programs Flashcards
What performance improvements occur following anaerobic exercise?
Muscular strength, power, local muscular endurance, body composition, flexibility, aerobic capacity, motor performance.
How can athletes stimulate connective tissue adaptations to tendons, ligaments, and fascia?
Progressive HIGH INTENSITY loading patterns using external resistance - (low to mod do not change collagen content of tissue)
Forces should be exerted throughout a full ROM of a joint- use multi-joint exercises
How can athletes stimulate connective tissue adaptations to cartilage?
Mod intensity anaerobic exercise
How can athletes stimulate bone formation?
Use exercises that directly load particular regions of the skeleton
Use structural exercises to direct force vectors through the spine and hip and allow for greater absolute loads
Progressive overload
Vary exercises and force vectors
What are the principles of training to increase bone strength?
Magnitude of load (intensity)
Rate of loading (speed)
Direction of forces
Volume (# of reps)
Anaerobic training and bone growth
Muscle strength and hypertrophy gains increase the force exerted on the bones resulting in increase of bone mineral density
What CNS structure is stimulated by anaerobic training?
Motor cortex
Occurs when level of force developed increases and new exercises are being learned
Along which spinal tract do neural changes occur as a result of anaerobic training?
Descending corticospinal tract
How do motor units adapt to anaerobic training?
Increase in recruitment, rate of firing, and synchronization of firing
Size principle
Lower threshold motor units are recruited first - lower force capabilities
Adaptions to the neuromuscular junction (NMJ) as a result of anaerobic training?
Increased area of NMJ
More dispersed, irregularly shaped synapses and a greater total length of nerve terminal branching
Increased end plate perimeter length and area
Greater dispersion of acetylcholine receptors in end plate region
Anaerobic adaptation to Neuromuscular reflex potentiation
Enhanced reflex respose > enhancing magnitude and rate of force development
EMG results on neural changes as a result of anaerobic training
Increase neural activation
Increases in power and strength up to 73%
How does muscular tissue respond to anaerobic training?
Increases in size, fiber type transitions, enhanced biochemical and structural components, reduced mitochondrial density, decreased capillary density, increased buffering capacity (acid base balance), changes in substrate content and enzyme activity.
What is muscle hypertrophy?
Increase in cross sectional area of existing fibers causing muscle enlargement
What is hyperplasia?
increase in # of muscle fibers via longitudinal fiber spiltting
Describe the process of hypertrophy?
Increase in both the synthesis of the contractile proteins- actin and myosin within the myofibril
Increase in the # of myofibrils within a muscle fiber
New myofibrils are added to the external layers causing an increase in diameter.
Which type of muscle fiber has greater increases as a result of resistance training?
Type II
Can resistance training increase muscle fiber size of type I & II?
Yes
Continuum of fiber types
I, Ic, IIc, IIac, IIa, IIax, IIx
Exercises that recruit motor units w/ type IIx muscle fibers initiate a shift toward which type of fiber?
IIa
Structural changes that occur to fibers as a result of anaerobic training?
Increases in myofibril vol, cytoplasmic density, sacroplasmic reticulum, T-tubule density, sodium-potassium ATPase, and angle of pennation
What type of training causes a release of calcium?
sprint training
Which type of bone responds more rapidly to stimuli?
Trabecular bone (more so than cortical bone)
What does minimal essential strain stand for?
threshold stimulus to initiate new bone formation
1/10 the force required to fracture a bone
Name the sites where connective tissue can increase strength and load bearing capacity?
Junctions b/t tendon and bone surface
Body of tendon, ligament, fascia within skeletal muscle
What specific tendinous changes contribute to size and strength increases?
Increased collagen fiber diameter
Greater # of cross links within hypertrophied fiber
Increase in # of collagen fibrils and packing density
What are the main functions of cartilage?
Provide a smooth joint articulating surface, act as a shock absorber, aid in the attachment of connective tissue
How does cartilage receive nutrients?
Due to lack of blood supply must rely on diffusion of O2 and nutrients from synovial fluid.
Pressure changes caused by movement at the joint capsule, drive nutrients from synovial fluid towards the articular cartilage
How long after resistance training has an upregulation of androgen receptor been present?
48 to 72 hours after workout
Acute Cardiovascular response to Anaerobic exercise.
Increase cardiac output, stroke vol, HR, O2 uptake, systolic BP, and blood flow to active muscles
Chronic cardiovascular adaptations at rest
Decrease or no change in resting HR and BP
Chronic Cardiovascular response to Anaerobic exercise.
Reduces the cardiovascular response to an acute bout of resistance exercise
At what % of squat 1RM is peak power output for the jump squat maximized?
30%-60% of squat 1RM
At what % of bench press 1RM is peak power output for the ballistic bench press throws maximized?
46%-62%
How does anaerobic training enhance motor performance?
increase running economy, vert jump, sprint speed, tennis serve velocity, swinging and throwing velocity, and kicking performance
What are markers of anaerobic overtraining?
decreased desire to train, decreased joy from training, increased epinephrine and norepinephrine levels
