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)
