Ch: 5- Adaptations to Anaerobic Training Programs

Question 1

What performance improvements occur following anaerobic exercise?

Answer 1

Muscular strength, power, local muscular endurance, body composition, flexibility, aerobic capacity, motor performance.

Question 2

How can athletes stimulate connective tissue adaptations to tendons, ligaments, and fascia?

Answer 2

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

Question 3

How can athletes stimulate connective tissue adaptations to cartilage?

Answer 3

Mod intensity anaerobic exercise

Question 4

How can athletes stimulate bone formation?

Answer 4

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

Question 5

What are the principles of training to increase bone strength?

Answer 5

Magnitude of load (intensity)
Rate of loading (speed)
Direction of forces
Volume (# of reps)

Question 6

Anaerobic training and bone growth

Answer 6

Muscle strength and hypertrophy gains increase the force exerted on the bones resulting in increase of bone mineral density

Question 7

What CNS structure is stimulated by anaerobic training?

Answer 7

Motor cortex

Occurs when level of force developed increases and new exercises are being learned

Question 8

Along which spinal tract do neural changes occur as a result of anaerobic training?

Answer 8

Descending corticospinal tract

Question 9

How do motor units adapt to anaerobic training?

Answer 9

Increase in recruitment, rate of firing, and synchronization of firing

Question 10

Size principle

Answer 10

Lower threshold motor units are recruited first - lower force capabilities

Question 11

Adaptions to the neuromuscular junction (NMJ) as a result of anaerobic training?

Answer 11

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

Question 12

Anaerobic adaptation to Neuromuscular reflex potentiation

Answer 12

Enhanced reflex respose > enhancing magnitude and rate of force development

Question 13

EMG results on neural changes as a result of anaerobic training

Answer 13

Increase neural activation

Increases in power and strength up to 73%

Question 14

How does muscular tissue respond to anaerobic training?

Answer 14

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.

Question 15

What is muscle hypertrophy?

Answer 15

Increase in cross sectional area of existing fibers causing muscle enlargement

Question 16

What is hyperplasia?

Answer 16

increase in # of muscle fibers via longitudinal fiber spiltting

Question 17

Describe the process of hypertrophy?

Answer 17

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.

Question 18

Which type of muscle fiber has greater increases as a result of resistance training?

Answer 18

Type II

Question 19

Can resistance training increase muscle fiber size of type I & II?

Answer 19

Yes

Question 20

Continuum of fiber types

Answer 20

I, Ic, IIc, IIac, IIa, IIax, IIx

Question 21

Exercises that recruit motor units w/ type IIx muscle fibers initiate a shift toward which type of fiber?

Answer 21

IIa

Question 22

Structural changes that occur to fibers as a result of anaerobic training?

Answer 22

Increases in myofibril vol, cytoplasmic density, sacroplasmic reticulum, T-tubule density, sodium-potassium ATPase, and angle of pennation

Question 23

What type of training causes a release of calcium?

Answer 23

sprint training

Question 24

Which type of bone responds more rapidly to stimuli?

Answer 24

Trabecular bone (more so than cortical bone)

Question 25

What does minimal essential strain stand for?

Answer 25

threshold stimulus to initiate new bone formation

1/10 the force required to fracture a bone

Question 26

Name the sites where connective tissue can increase strength and load bearing capacity?

Answer 26

Junctions b/t tendon and bone surface

Body of tendon, ligament, fascia within skeletal muscle

Question 27

What specific tendinous changes contribute to size and strength increases?

Answer 27

Increased collagen fiber diameter
Greater # of cross links within hypertrophied fiber
Increase in # of collagen fibrils and packing density

Question 28

What are the main functions of cartilage?

Answer 28

Provide a smooth joint articulating surface, act as a shock absorber, aid in the attachment of connective tissue

Question 29

How does cartilage receive nutrients?

Answer 29

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

Question 30

How long after resistance training has an upregulation of androgen receptor been present?

Answer 30

48 to 72 hours after workout

Question 31

Acute Cardiovascular response to Anaerobic exercise.

Answer 31

Increase cardiac output, stroke vol, HR, O2 uptake, systolic BP, and blood flow to active muscles

Question 32

Chronic cardiovascular adaptations at rest

Answer 32

Decrease or no change in resting HR and BP

Question 33

Chronic Cardiovascular response to Anaerobic exercise.

Answer 33

Reduces the cardiovascular response to an acute bout of resistance exercise

Question 34

At what % of squat 1RM is peak power output for the jump squat maximized?

Answer 34

30%-60% of squat 1RM

Question 35

At what % of bench press 1RM is peak power output for the ballistic bench press throws maximized?

Answer 35

46%-62%

Question 36

How does anaerobic training enhance motor performance?

Answer 36

increase running economy, vert jump, sprint speed, tennis serve velocity, swinging and throwing velocity, and kicking performance

Question 37

What are markers of anaerobic overtraining?

Answer 37

decreased desire to train, decreased joy from training, increased epinephrine and norepinephrine levels