Chapter 5: Adaptations to Anaerobic Training Programs Flashcards
high intensity, intermittent bouts of exercise that requires ATP to be regenerated at a faster rate than the aerobic energy system is capable of
anaerobic training
functional unit of the neuromuscular system that consists of an alpha motor neuron and the muscle fiber it innervates
motor unit
true or false: high threshold motor units are recruited first and have higher force capabilities than lower threshold units
false
according to this principle, motor units are recruited in an ascending order according to their recruitment thresholds and firing rates (smallest to largest)
size principle
inhibiting the lower threshold motor units in order to recruit the higher threshold motor units first
selective recruitment
why would an athlete need to utilize selective recruitment?
when force production is required at very high speeds to be explosive
enlargement of muscle fiber cross sectional area following training
muscle hypertrophy
phenomenon that exercising muscle undergoing unilateral resistance training produces increased strength and neural adaptations in the contralateral resting muscle
cross education
exists when the force produced when both limbs contract together is lower than the sum of the forces they produce when contracting unilaterally
bilateral deficit
at what point do dramatic increases in neural adaptations take place in the training program?
occur early in training 6-10 weeks
when an increase in voluntary activation of the agonist muscle group occurs
bilateral facilitation
true or false: greater pennation angles allow for greater increases in cross sectional area of a muscle
true
angle that affects the force production capabilities as well as the range of motion of a muscle
pennation angle
true or false: resistance training has been shown to increase the angle of pennation
true
mechanical force that is created by muscular actions and cause deformation of specific regions of the skeleton (can be bending, compressive, or torsional)
mechanical loading
in response to mechanical loading, ___________ migrate to the bone surface and begin bone modeling
osteoblasts
outer surface of the bone where new bone formation occurs predominantly
periosteum
the rate of bone adaptation occurs differently in the axial vs appendicular skeleton due to different amounts of what two types of bone?
trabecular and cortical
dense type of bone that forms a compact outer shell surrounding the trabecular bone
cortical bone
spongy type of bone occupied by bone marrow (adipose + blood tissue)
trabecular bone
threshold stimulus that initiates new bone formation
minimal essential strain (MES)
MES is approximately what fraction of the force required to fracture bone?
1/10
quantity of mineral deposited in a given area of the bone
bone mineral density (BMD)
the use of exercises that directly load a particular region of the skeleton
specificity of loading
factors that stimulate new bone formation
osteogenic stimuli
exercises that direct the force vectors primarily through the hip and spine
structural exercises
progressively placing greater than normal demands on the exercising musculature
progressive overload
why can progressive overload be applied when one is training to increase bone mass?
bone responds favorably to mechanical forces
microfractures in bone due to structural fatigue
stress fractures
primary structural component of all connective tissue
collagen
type of collagen that makes up bone, tendons, and ligaments
type I
type of collagen that makes up cartilage
type II
what is the typical lactate threshold for a college athlete?
~ 150 to 155 bpm
if a 25 year old female soccer midfielder is doing 30 sec sprint intervals, what should her work to rest ratio be?
1:3 to 1:5
1.5 to 2.5 minutes of rest
if a 18 year old high jumper is doing 5 second lateral bounds, how much time should the athlete rest before completing the next set?
1:12 to 1:20
60 to 100 seconds of rest
the first type of adaptations that take place with anaerobic resistance training
neural adaptations
at what week during a training program do we first start to see hypertrophy gains?
~ 10 weeks
why do ALL muscle fibers get larger with heavy resistance training?
all muscle fibers are recruited in order to produce higher level of force required to lift progressively heavier loads (in addition to the size principle)
why does the GTO get suppressed with anaerobic resistance training?
decreasing GTO muscle inhibition allows more force production
what is the difference between muscle hypertrophy and muscle hyperplasia?
hypertrophy: increased CSA
hyperplasia: increased # muscle cells
myosin heavy chain proteins become more ______ with heavy resistance AND aerobic training
oxidative
increased pennation angle = increased ________
force
muscles such as the hamstrings are optimal for what type of training due to a 0° pennation angle?
speed
muscles such as the quads are optimal for what type of training due to a greater pennation angle?
force
why is increased H+ buffering an important adaptation from anaerobic endurance training?
regulates muscle pH and avoids metabolic acidosis
why do mitochondria and capillary density decrease with anaerobic endurance training?
mitochondria and capillaries are not being stimulated as much due to no oxygen being used compared to aerobic training
why is it important to reach peak bone mass in early adulthood?
you are more likely to maintain this BMD into later life and decrease your risk for osteopenia and osteoporosis
bone building cells
osteoblasts
osteoblasts deposit collagen into bone in response to what type of stress?
strain
how many months does it take for bone adaptations to take place with anaerobic training?
6+ months
what are things to incorporate into anaerobic training program to optimize positive bone adaptations such as increased bone mass?
progressive overload
multiple joints/directions of force
forces through spine + hips
variation
what are the four components of mechanical load that stimulate bone growth?
intensity
speed
direction
volume
most common cell type that makes up collagen
fibroblasts
true or false: tendon stiffness increases as a result of resistance training
true
bonds that form between collagen molecules in response to resistance training that make it strong
cross linking
what is the proper load pattern that leads to proper alignment and long term adaptations in tendons, ligaments, and fascia?
high intensity load patterns
what is the main function of cartilage?
shock absorption
why does cartilage have poor healing ability?
avascular
true or false: exercising with progressive overload leads to degenerative joint disease
false
type of cartilage that is found on the articulating surfaces of bones
hyaline cartilage (articular)
type of cartilage that is very tough and found in the intervertebral discs of the spine and at the junctions where tendons attach to bone
fibrous cartilage
since cartilage lacks blood supply, how does it receive nutrients?
mobility and compressive forces allows the synovial fluid to provide nutrients through diffusion
_______ of a joint prevents proper diffusion of oxygen and essential nutrients throughout the joint
immobilization
left ventricle adaptation from anaerobic endurance training
increased ventricle wall thickness
why does the wall of the left ventricle get thicker with anaerobic training?
increased blood pressure (requires more force production)
muscle contraction greater than ___% of max voluntary contraction impede peripheral blood flow within the muscle during a set
> 20%
what is reactive hyperemia?
increase in blood flow during the rest period follow a set of exercise
true or false: lack of blood flow during heavy external loading can be a stimulus for muscle growth
true
heart rate x systolic blood pressure
a measure of myocardial work
rate pressure product
true or false: chronic resistance training reduces the acute cardiovascular response to a bout of resistance exercise
true
ratio of air ventilated to oxygen used by the tissues
ventilatory equivalent
excessive load with inadequate recovery
overtraining
when an athlete undertakes excessive training as a planned phase in the training program that leads to short term decrements in performance
overreaching or functional overreaching (FOR)
how long does it take to recover from acute fatigue?
48-72 hours
how long does it take to recover from functional overreaching?
days to weeks
overreaching + tapering =
supercompensation
true or false: short term overreaching followed by an appropriate tapering period can result in beneficial strength and power gains
true
when an athlete continues to overreach without adequate recovery or tapering period, which leads to stagnate and decreased performance
nonfunctional overreaching (NFOR)
how long does it take to recover from nonfunctional overreaching?
weeks to months
a consequence of NFOR that results in fatigue, burnout, decreased performance, and negative psychological factors
overtraining syndrome
what happens with sympathetic overtraining syndrome?
increased sympathetic activity at rest where the body can’t calm down (example: elevated HR at rest)
what happens with parasympathetic overtraining syndrome?
increased parasympathetic activity at rest and with exercise + chronic suppression of most physiological systems in the body (body shuts down)
true or false: all athletes respond to overreaching strategies equally
false
how long does it take to recover from overtraining syndrome?
many months to years
in general, overtraining is more prevalent in resistance or endurance athletes?
endurance
decreased performance after stopping or decreasing training
detraining
according to this principle, training induced adaptations are transient and can therefore disappear when the training load is insufficient or removed completely
principle of reversibility
strength is usually maintained for up ___ weeks with little to no training before detraining effects start to occur
4 weeks
athletes should train __x per week at minimum to maintain strength gains
2x per week
muscle fibers become more ______ with detraining, increasing type I amount
oxidative
which muscle fiber type is more likely to atrophy with detraining?
type II
true or false: longer periods of detraining decrease the CSA in both type I and type II muscle fibers in anaerobically trained athletes
true
which type of muscle fiber transition is expected as a result of following a progressive heavy resistance training program?
type IIx to type IIa
which type of anaerobic training has been shown to increase buffering capacity, leading to delayed fatigue and greater muscular endurance?
HIIT
sprint training has been shown to increase release of ________ which assists in increasing speed and power production by promoting actin and myosin cross bridge formation
calcium
what adaptation is expected in an athlete that performs aerobic training around 65-80% VO2 max?
increased lactate threshold
The sliding filament theory helps the strength and conditioning professional to understand why:
a: athletes can partially contract a muscle using only some fibers within a unit
b. athletes can increase force production by increasing the cross-sectional area of a muscle
c. athletes can activate muscle spindles to initiate the relaxation phase of muscle contraction
b. athletes can increase force production by increasing the cross-sectional area of a muscle
