Chapter 5 Flashcards
What are the nervous system’s adaptations to anaerobic training?
Increased agonist recruitment, neuronal firing rates, and improved synchronization of neuron firing. Also inhibition of GTO
What happens at the motor cortex during challenging efforts?
Increased activity
What is the anaerobic alactic system?
Phosphagen system
What is the anaerobic lactic system?
Glycolytic system
What advantage does Estim provide?
Allows for 100% muscle fiber recruitment, better than voluntary.
Where do neuronal contributions to strength gains come from?
Increased firing rate, increased recruitment of motor neurons, improved synchronization of motor unit firing.
What is the size principle?
Smaller, low threshold motor units must be recruited before larger, high threshold.
What happens to excitability after initial recruitment?
Once a motor unit is recruited, it takes less activation for subsequent recruitments.
What is selective recruitment?
Exception to the size principle. In cases where high power ballistic movements are required, you may skip to high threshold motor units. For explosive exercise.
What is the relationship between muscle size and required neural input to move a given load?
As muscle size increases, required neural input decreases.
What does anaerobic training do to the NMJ?
Anaerobic training induces beneficial morphological changes at the NMJ, conducive to enhanced transmission of neurotransmitters.
What is the myotatic reflex and how does anaerobic training impact it?
Same as stretch reflex, force potential increases with anaerobic resistance training.
What does an increased EMG signal imply?
Increased neuromuscular activity.
What leads to initial strength gains?
Nervous system adaptations which occur prior to hypertrophy.
How can athletes who hit training plateaus break past plateaus in strength gains?
Add variety to restimulate nervous system adaptations.
What is cross education?
If one limb is injured, training the contralateral limb still improves the strength of the injured limb via nervous system adaptations.
What is a bilateral deficit?
In untrained, the sum force of two unilateral contractions is greater than the force produced from a bilateral contraction.
What is bilateral facilitation?
In trained individuals, force from bilateral contraction is greater than the sum of unilateral contractions
How does anaerobic training impact antagonist muscles?
Decreases their activity during strength exercises, but increases their activity during sprints and plyos.
What changes occur in muscle as a result of anaerobic training?
Hypertrophy, proliferation of growth stimulating proteins in response to muscle deformation.
What role does inflammation play in muscle remodeling?
Stimulates protein turnover in response to damage that leads to long term hypertrophic adaptations.
What determines the degree of hypertrophy?
Training stimulus variables, genetics.
Does hyperplasia occur in humans?
Probs not.
Which type of muscle fiber is more apt to hypertrophy?
Type II > Type I
List the fiber types from most to least oxidative?
Type I Type Ic Type IIc Type IIac Type IIa Type IIax Type IIx
What determines an individuals concentrations of muscle fiber types?
Genetics
What types of muscle fibers can change types?
Type IIx can shift to a more oxidative Type IIa and vice versa, depending on anerobic vs aerobic training stim
Shift from Type IIa->x includes change in myosin heavy chain.
What can happen to pennation angle with anaerobic training?
Increases
What are some cellular level changes that occur at the muscle in response to anaerobic training?
- Increased myofibrillar volume?
- Increased cytoplasmic density
- Increased SR and T-Tubule density
- Increased NaK ATPase activity
- Decreased mitochondrial density due to increased muscle volume
- Decreased resting pH in blood and muscle which increases tolerance to this
- Increased storage capacity for ATP and CP
What happens at bone in response to anaerobic training stimuli?
Osteoblast migration to outside of bone for remodeling, trabecular bone responds more quickly than cortical bone.
What is minimal essential strain?
Minimal stim required to stimulate bone formation in area being strained. Results in increased bone mineral density.
What is specificity of loading?
Bone that is stressed is the only bone which responds. Relies on speed, direction, volume, and variation in loading.
What type of anaerobic exercise is best for stimulation of bone?
Structural exercises which load the axial skeleton and hit multiple joints.
What is the primary component of all connective tissue?
Collagen, which comes from procollagen
What is a microfibril?
Parallel arrangement of filaments.
What is the metabolic demand for connective tissue?
Low. Limited blood flow.
What is a primary response of tendons to anaerobic resistance training?
Increased stiffness.
What are some typical responses of connective tissue to anaerobic resistance training?
- Increased collagen diameter
- Increased number of cross links within fibers
- Increased number of collagen fibers
- Increased density of collagen
What are the roles of cartilage?
Smooth articulating surface for joints, shock absorption at joints, attachment point for connective tissue.
How does cartilage get oxygen and nutrients?
Synovial fluid, due to limited blood supply.
What are some cardiovascular responses to anaerobic exercise?
-Increased HR, SV, CO, BP, Blood flow to working muscles.
What happens acutely to local muscular blood flow during heavy lifting?
Decreases due to contractions, but bounces back due to reactive hyperemia at rest.
What are some chronic cardiovascular changes to anaerobic training?
No change in resting HR, decreased resting BP, increased size of LV wall but not chamber size, decreased cardiovascular response to submax load
What is the rate pressure product?
heart rate x systolic BP. Measures heart work.
What occurs with respiration in response to anaerobic training?
Increased tidal volume and decreased respiration rate in response to max exercise.
What is the relationship between aerobic endurance and anaerobic resistance training?
Aerobic interferes with anaerobic gains, but heavy resistance can help with aerobic endurance performance via recruitment of Type IIx fibers in sport specific musculature with appropriate exercises.
What does concurrent aerobic and anaerobic training do to power?
Decreases power development.
What is overtraining syndrome?
Long term detriments in performance with or without physiological and/or psychological signs, as a result of accumulated training stresses.
What is the recovery time for overtraining syndrome?
Weeks to months.
What is the difference between nonfunctional overreaching and functional overreaching?
Functional is short term, recovers in days to weeks, and may be part of a taper for supercompensation. No other signs or symptoms besides performance detriment.
Nonfunctional is long term, and causes performance detriment in addition to biological, neurochemical, and hormonal signs.
What are the types of overtraining?
Sympathetic: increased sympathetic activity at rest.
Parasympathetic: increased parasympathetic activity at both rest and activity.
What causes overtraining?
Too rapid of a rate of progressive overload. Varies amongst individuals.
Is the testosterone/cortisol ratio a good marker for overtraining?
Nope
Are psychological signs such as depression common in OTS?
No.
What is detraining?
Decrease in performance related physiological adaptations due to the removal of training stresses.
Principle of reversibility.
How soon does detraining from anaerobic training occur in trained individuals?
2 weeks
How soon does overtraining begin with recreationally trained athletes?
~6 weeks
Does strength return rapidly when training begins again?
Yes, and you never fall to below pretraining levels.
When doe muscle fiber types begin to change in response to detraining?
8 weeks
