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SME 310: Strength Training > Chapter 5: Adaptation to Anaerobic Training > Flashcards

Chapter 5: Adaptation to Anaerobic Training Flashcards

1
Q

Objective Questions:

A
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2
Q

Discuss ways in which force output of a muscle can be increased.

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3
Q

Discuss basic neural adaptations to anaerobic training.

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4
Q

Explain responses of muscle, bone, and connective tissue to anaerobic training

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5
Q

Explain acute responses and chronic adaptations of the endocrine and cardiovascular systems to anaerobic training.

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6
Q

Discuss the potential for enhancement of muscle
strength/endurance/power, flexibility, and motor
performance during anaerobic training.

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7
Q

Recognize causes, signs, symptoms, and effects of overtraining and detraining.

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8
Q

High-intensity, intermittent bouts of exercise such as:
(in intervals)
(weight, plyometrics, speed)

A

anaerobic training
(hit training)

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9
Q

Neural Adaptations

A

Anaerobic training may elicit adaptations along the neuromuscular chain

neural adaptations typically occur before muscle morphological changes

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10
Q

Central Adaptations

A

Motor cortex activity increases with increased muscular force demands. (and learnig nw ones

Enhanced motor unit recruitment

Many neural changes with anaerobic training take place along descending corticospinal tracts…

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11
Q

Adaptations of Motor Units
What are the 3 affects of it?

A

“Increases in maximal strength and power of agonist muscles result from an increase in”

The More muscle fibers you can increase the more force you have:
1. Recruitment—More active motor units
2. Rate of Firing — Motor neurons propagate AP’s Fatser
3. Synchronization of Fire —More motor firing at the same time

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12
Q

Neuromuscular Junction

A

….

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13
Q

Neuromuscular Reflex Potentiation

A

…

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14
Q

Anaerobic Training and Electromyography Studies

A

An increase in EMG activity indicates greater neural activation

Neural adaptations —> increases neural drive

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15
Q

Size Principle

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16
Q

Predominate early in training

A

without significant increases in muscle
hypertrophy

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17
Q

Hypertrophy

A

occurs later in training (e.g., 4 weeks) but eventually plateaus over time

  • Neural activity decreases with increases in hypertrophy, as muscle becomes more
    efficient
  • Variation and progressive overload  can lead to further neural adaptations over time
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18
Q

Cross-education

A

Training 1 limb can result in increased strength in other
(contralateral) limb

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19
Q

Bilateral deficit

A

Force produced through bilateral contractions < sum of
unilateral contractions

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20
Q

Antagonistic activity

A

Co-contraction of antagonists increases joint stability and
reduces risk of injury

Too much co-contraction can inhibit maximal force production

Too much co-contraction can inhibit maximal force production

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21
Q

Resistance training

A

reduces antagonist activity, increasing force production capabilities

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22
Q

……..

A
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23
Q

Do the muscle structurally change in respnse to anerobic training?

A

yes

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24
Q

What are Muscular adaptainos in response to anerobic training

A

1.Reduced mitochondrial density
2.Decreased capillary density
3.Increased buffering capacity (acid-base balance)
–You can work out longer w/o getting fattigued
4.Changes in muscle substrate content
– Increase in phosphagens and glycogen

25
Q

What is bone modeling?

A
  1. weight causes bones to bend
  2. Osteoblasts lay down addiational collegen fibers in the area of strain
  3. Collegen manerakized and thickens the bone
    —You need A LOT of force for this to happen—1/10 of force it would take to fracture your
    bone
    —Takes 6 months before improvment
26
Q

How To Stimulate Bone Formation?

A
  1. Target exercises toward the Bones you want to improve
  2. Overload them—and increase in weight(heavy)
  3. Distribute the force so you don’t injure yourself
27
Q

how do Tendons, Ligaments, and Fascia respond to anerobic training?

A
28
Q

………

A
29
Q

Specific tendinous changes that contribute to size and strength increases include:

A
  1. an increase in collagen fibril diameter
  2. a greater number of covalent collagen cross-links within the hypertrophied fiber an
    –——increase in the number of collagen fibrils
  3. an increase in the packing density of collagen fibrils
30
Q

The main functions of cartilage are to:

A
  1. Smooth surface for joint movement
  2. Shock absorption
  3. attachment of muscle and bone
31
Q

Does cartialge have a blood supply? How does it get its oxygen/Nuterians? How do we improve joint health?

A

No;
Diffusion of oxygen & nutrients from synovial fluid
Joint movement changes pressure and dirves the nutrients fron the fluid;
SO joint mobility = Joint health

32
Q

How do you increase cartilage thickness?

A

Through proper resistance exersice
Moderate aerobic exercise

33
Q

What is Acute Anabolic Hormonal Responses

A

Increased concentrations of circulating hormones and blood

34
Q

What is Acute anabolic response

A

Elevated levels of testosterone, GH, (cortisol), MGF, and catecholamines

35
Q

Chronic Changes in the Acute Hormonal Response?

A

Yes; resistance training may improve the base level of hormal respnse to a workout
(The more you are trained)

36
Q

Chronic Changes in Resting Hormonal Concentrations

A

Less likey to happen
(Won’t have an elavated lvl at rest)

37
Q

Acute Cardiovascular Responses. How does Valsalva maneuver play into it?

A

The heavier you lift, the greater the change.
Valsalva maneuver—Holding your breath
—Results in increased (EVERYTHING) cardiac output, stroke volume, heart rate, oxygen uptake, blood pressure, and blood flow to active muscles—

38
Q

Anerobic training: Chronic Cardiovascular Adaptations at Rest

A
  1. Anaerobic training may lead to decreases in resting HR and BP (Good= trained athletes)
  2. Increased left ventricular wall
39
Q

Cardiovascular Chronic Adaptations of the Acute Response

A

Body doesn’t have to work as hard = Doesn’t have to beat as high

40
Q

Should you combine Aerobic and Anaerobic training?
Like resistance and aerobic endurance

A

NO;
I mau interfere with your gains

41
Q

Should you combine Interval training and resistance training?

A

Yes;
Cardiovascular that preserves muscle

42
Q

What Are the Improvements in Performance From Anaerobic Exercise?

A
  1. Muscular Strength
  2. Power
  3. Local Muscular Endurance
  4. Body Composition
  5. Flexibility
  6. Aerobic Capacity
  7. Motor Performance
43
Q

Heavy resistance training (Slow exercises) increase —-;
Power Training increases —–

A

strength;
Force/Velocity

44
Q

What do local muscular endurance look like?

A
45
Q

Why is flexibility important?

A

For a full range of motion

46
Q

What Are the Improvements in Performance From Anaerobic Exercise?
– Body Composition

A
47
Q

Flexibility

A
48
Q

Aerobic Capacity

A
49
Q

Motor Performance

A
50
Q

excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injury. Due to lack of Rest

A

Overtraining

51
Q

Excessive training on a short-term basis that can promote positive anaerobic adaptations

A

Overreaching

52
Q

Stages and Symptoms of Overtraining

A
53
Q

What is a psycological effect of overtraining?

A

Training

54
Q

Acute epinephrine and norepinephrine increases

A

sympathetic overtraining syndrome

55
Q

Chronic use of high intensity or high volume or a combination of the two
– Too rapid a rate of progression
– Not enough rest
are — that lead to

A

Overtraining mistakes

56
Q

cessation of anaerobic training or substantial reduction in frequency, volume, and/or intensity

A

Detraining

57
Q

Ho quickly can detraing occur?

A

2 weeks

58
Q

Use it or

A

Lose it

SME 310: Strength Training (11 decks)

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