Chapter 5 - Adaptations to Anaerobic Training Programs

Question 1

Physiological Adaptations to RT

Answer 1

Muscular Strength: Increases
Muscular Endurance: Incrases
Aerobic Power: NO CHANGE or increase slightly
Maximal Rate of Force Production: Increases
Vertical Jump: Ability increases
Anaerobic Power: increases
Sprint Speed: improves
Fiber size: increases
Capillary Density: no change or decreases
Mitochondrial Density: Decreases
Stored ATP: Increases
Stored Creatine Phosphate: Increases
Stored GLycogen: Increases
% BF: decreases
% Fat Free Mass: increases

Question 2

Neural Adaptations

Answer 2

Motor cortex activity increaes

Question 3

Adaptations of Motor Units

Answer 3

Maximal strength and power increases of agonist muscle result from an increase in RECRUITMENT, RATE OF FIRING, SYNCHRONIZATION OF FIRING (or combined)

Question 4

Size Principle

Answer 4

LOW-threhold motor units are recruited first

Question 5

Size Principle expection

Answer 5

Explosive, ballistic contractions can selectively recruit high-threshold units to rapidly achieve more force and power

Question 6

Neuromuscular Junction

Answer 6

Increased area of the neuromuscular junction NMJ
more dispersed, irregularly shaped synapses and greater total length of nerve branching, and
increased end-plate perimeter length and area, as well as greater dispersion of acetylcholine receptors within the end-plate

Question 7

Neuromuscular Reflex

Answer 7

Enhance the reflex response; enhance magnitude and rate of force development

Question 8

EMG studies

Answer 8

increase in EMG indicates greater neural activation
strength and power increases up to 73%
dramatic increases in neural adaptations in early program

Question 9

Cross-education

Answer 9

muscle undergoing unitlateral resistance training produces increase strength and neural activity in the contralateral resting muscle

Question 10

Bilateral deficit in untrainted individuals

Answer 10

the force produced when both limbs contract together is lower than the sum of the forces they produce when contracting unilaterally

Question 11

Bilateral facilitation in trained or stronger

Answer 11

increase in voluntary activation of the agonist muscle group

changes in muscle activity of the antagonists during agonist movements

Question 12

Muscular Adaptations

Answer 12

Primarily increasing its size, facilitating fiber type transitions, and enhancing its biochemical and ultra-structural components

Question 13

Hypertrophy Process

Answer 13

Involves both increases in the synthesis of the contractile proteins actin and myosin

and the increase in the number of myofibrils within a muscle fiber

Question 14

Fiber Size changes

Answer 14

Type II fibers have greater increases in size than Type I

Question 15

Fiber Type Transistions

Answer 15

transformations from IIx to IIax to IIa can be seen

Question 16

Structural and Architectural Changes

Answer 16

Increases myofibrillar volume, cytoplasmic density, sarcoplasmic reticulum and T tubule density, and sodium-potassium ATPase activity

sprint training enhances calcium release

RT increases Angle of pennation

Question 17

Other Muscular Adaptations

Answer 17

Reduced mitochondrial density
Decreased capillary density
Increased buffering capacity (Acid-base balance)
Changes in muscle substrate content and enzyme

Question 18

Principles of Training to Increase Bone Strength

Answer 18

Magnitude of the load (intensity)
Rate (speed) of loading
Direction of the forces
Volume of loading (number of repetitions)

Question 19

Acute anaerobic exercise

Answer 19

increases cardiac output, stroke volume, hear rate, oxygen uptake, systolic blood pressure, and blood flow to active muscles

Question 20

Chronic Cardio vascular adapt at rest

Answer 20

decreases or no change in resting HR and BP

Question 21

Ventilatory Response

Answer 21

unaffected or only moderately improved