Chapter 5: Adaptation to Anaerobic Training

Question 1

Objective Questions:

Question 2

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

Question 3

Discuss basic neural adaptations to anaerobic training.

Question 4

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

Question 5

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

Question 6

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

Question 7

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

Question 8

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

Answer 8

anaerobic training
(hit training)

Question 9

Neural Adaptations

Answer 9

Anaerobic training may elicit adaptations along the neuromuscular chain

neural adaptations typically occur before muscle morphological changes

Question 10

Central Adaptations

Answer 10

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…

Question 11

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

Answer 11

“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

Question 12

Neuromuscular Junction

Answer 12

….

Question 13

Neuromuscular Reflex Potentiation

Answer 13

…

Question 14

Anaerobic Training and Electromyography Studies

Answer 14

An increase in EMG activity indicates greater neural activation

Neural adaptations —> increases neural drive

Question 15

Size Principle

Question 16

Predominate early in training

Answer 16

without significant increases in muscle
hypertrophy

Question 17

Hypertrophy

Answer 17

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

Question 18

Cross-education

Answer 18

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

Question 19

Bilateral deficit

Answer 19

Force produced through bilateral contractions < sum of
unilateral contractions

Question 20

Antagonistic activity

Answer 20

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

Question 21

Resistance training

Answer 21

reduces antagonist activity, increasing force production capabilities

Question 22

……..

Question 23

Do the muscle structurally change in respnse to anerobic training?

Answer 23

yes

Question 24

What are Muscular adaptainos in response to anerobic training

Answer 24

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

Question 25

What is bone modeling?

Answer 25

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

Question 26

How To Stimulate Bone Formation?

Answer 26

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

Question 27

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

Question 28

.........

Question 29

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

Answer 29

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 4. an increase in the packing density of collagen fibrils

Question 30

The main functions of cartilage are to:

Answer 30

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

Question 31

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

Answer 31

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

Question 32

How do you increase cartilage thickness?

Answer 32

Through proper resistance exersice Moderate aerobic exercise

Question 33

What is Acute Anabolic Hormonal Responses

Answer 33

Increased concentrations of circulating hormones and blood

Question 34

What is Acute anabolic response

Answer 34

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

Question 35

Chronic Changes in the **Acute** Hormonal Response?

Answer 35

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

Question 36

Chronic Changes in **Resting** Hormonal Concentrations

Answer 36

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

Question 37

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

Answer 37

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—

Question 38

Anerobic training: Chronic Cardiovascular Adaptations at Rest

Answer 38

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

Question 39

Cardiovascular Chronic Adaptations of the Acute Response

Answer 39

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

Question 40

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

Answer 40

NO; I mau interfere with your gains

Question 41

Should you combine Interval training and resistance training?

Answer 41

Yes; Cardiovascular that preserves muscle

Question 42

What Are the Improvements in Performance From Anaerobic Exercise?

Answer 42

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

Question 43

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

Answer 43

strength; Force/Velocity

Question 44

What do local muscular endurance look like?

Question 45

Why is flexibility important?

Answer 45

For a full range of motion

Question 46

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

Question 47

Flexibility

Question 48

Aerobic Capacity

Question 49

Motor Performance

Question 50

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

Answer 50

Overtraining

Question 51

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

Answer 51

Overreaching

Question 52

Stages and Symptoms of Overtraining

Question 53

What is a psycological effect of overtraining?

Answer 53

Training

Question 54

Acute epinephrine and norepinephrine increases

Answer 54

sympathetic overtraining syndrome

Question 55

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

Answer 55

Overtraining mistakes

Question 56

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

Answer 56

Detraining

Question 57

Ho quickly can detraing occur?

Answer 57

2 weeks

Question 58

Use it or

Answer 58

Lose it