Chapter 5-Anaerobic training adaptations Flashcards
Increased neural drive is critical to maximizing strength and power. It occurs through…
increased agonist muscle recruitment
improved neuronal firing rates
greater synchronization in the timing of neural discharge during high intensity muscular contractions
long term training causes a reduction in inhibitory mechanisms
neural adaptations occur before structural changes in skeletal muscle are apparent
Size principle
motor units are recruited in an ascending order according to their recruitment thresholds and firing rates
this leads to hypertrophy in all muscle fibers
Selective recruitment
under certain circumstances, an individual can inhibit the lower threshold motor units and active the higher threshold motor units in their place
critical when force production is required at very high speeds for muscular power such as Olympic weightlifting, plyometrics, or speed, power and agility training
Hypertrophy
increase in muscle fiber cross-sectional area due to increase in synthesis of actin and myosin and an increase in the number of myofibrils in the muscle fiber itself
as muscle size increases it does not require as much neural activation to lift a given load
Hyperplasia
increase in the number of muscle fibers via longitudinal fiber splitting in response to high intensity resistance training
Fiber size changes
type II fibers manifest greater increases in size than Type I fibers
Fiber type transitions
the pattern of neural stimulations dictates the extent to which fiber type adaptations occur following anaerobic training
proportions of Type I and II fibers are genetically determined
with training and activation of the high threshold motor units, there is a transition from Type IIx to IIa
Pennation angle
affects the force production capabilities and rage of motion of a muscle
resistance training can increase the angle of pennation
Other muscular adaptations to anaerobic training
increased myofibrillar volume, cytoplasmic density, sarcoplasmic reticulum and T-tubule density, and sodium-potassium ATPase activity facilitate hypertrophy and enable greater expression of muscular strength.
Sprint training enhances calcium release which increases speed and power production
Heavy resistance training reduces mitochondrial density
muscle hypertrophy results in decreased capillary density
anaerobic exercise results in substantial reductions in muscle and blood pH and increased buffering capacity which improves the toleration of H+ in the muscle and delays the fatigue and increased muscular endurance
minimal essential strain
the threshold stimulus that initiates new bone formation
components of mechanical load that stimulate bone growth
magnitude of the load (intensity)
rate/speed of loading
direction of the forces
volume of loading (number of reps)
how athletes can stimulate bone formation
select multijoint, structural exercises that involve many muscle groups at once
select exercises that direct axial force vectors through the spine and hip and apply heavier loads than single-joint assistance exercises
use principle of progressive overload
use both heavy-load exercises and ballistic or high-impact exercises to expose the bone to different intensities of force
vary exercise selection to change the distribution of force and present a unique stimulus
collagen
primary structural component of all connective tissue
has a striped appearance under a microscope
the true strength comes from the strong chemical bonds that form between adjacent molecules throughout the bundles
how athletes can stimulate connective tissue adaptations
tendons, ligament and fascia
progressive high-intensity loading patterns using external resistances
high-intensity loads should be used because low to mod do not change the collagen content
forces should be exerted throughout the full range of motion and multiple-joint exercises should be used when possible
cartilage
mod-intensity exercise is adequate for increasing thickness
strenuous exercise does not cause degenerative disease when progressively overloaded appropriately
tissue viability can be maintained through a variety of exercise modalities ensuring that load is applied throughout the range of motion
acute anabolic hormone response to anaerobic exercise
critical for exercise performance and subsequent training adaptations
cardiovascular and respiratory responses to anaerobic exercise
increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure and blood flow to active muscles
performance improvements following anaerobic exercise
Muscular strength–strength increases in relation to training level; positive shift in muscle fiber types reflects a recruitment of higher-order motor units with transition to more aerobic and increase in fatigue resistance
Power–body weight is optimal load for maximizing peak power output in the jump squat; trained athletes 30-60% 1RM
Muscular endurance–increased endurance due to improved oxidative and buffering capacity; muscular adaptations include fiber type transitions, increases in mitochondrial and capillary numbers, buffering capacity, resistance to fatigue and metabolic enzyme activity
Body composition–increase in fat-free mass and reductions in body fat by up to 9%; increase in lean tissue mass, daily metabolic rate and energy expenditure
Flexibility–combination of resistance training and stretching is the most effective method to improve flexibility
Aerobic capacity–heavy resistance training can increase VO2max in untrained persons 5-8% but not in trained; circuit training and programs with high volume and short rest can improve VO2max
Motor performance–increase running economy, vertical jump, sprint speed, tennis serve velocity, swinging and throwing velocity and kicking performance
overtraining
when training frequency, volume, or intensity is excessive without sufficient rest, recovery and nutrient intake, conditions of extreme fatigue illness or injury can occur. when this training stress results in long-term decrements in performance with/without associate physiological and psychological signs and symptoms of maladaptation, overtraining occurs
Functional overreaching
when an athlete undertakes excessive training that lead to short-term decrements in performance so that this overwork period followed by a taper will lead to a supercompenstion (days to weeks)
Nonfunctional overreaching
when the intensification of a training stimulus continues without adequate recovery and regeneration, an athlete can evolve into a state of extreme overreaching (weeks to months)
Overtraining syndrome
prolonged maladaptation not only of the athlete, but also of several biological, neurochemical, and hormonal regulation mechanisms; can last 6 months+
predominant feature is the inability to sustain high-intensity exercise when training load is maintained or increased
Detraining
decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training or when there is a substantial reduction in frequency
Following resistance training, augmented neural drive is the result of …
increased agonist muscle recruitment
muscle hypertrophy
greater synchronization
During a box-to-box drop jump, in order to generate sufficient force in a limited amount of time, selective recruitment results in the bypass of …
Type I muscle fibers
Following prolonged periods of detraining in elite strength/power athletes…
the largest reduction will be in fast-twitch fiber cross-sectional area as a result of the removal of stimulus
An elite athlete would expect the following adaptations following a 12 week heavy strength training program…
transition from type IIx to type IIa muscle fibers
increased pennation angle in certain muscle groups
increased sarcoplasmic reticulum and T-tubule density
elevated sodium-potassium ATPase activity
19 yr old freestyle swimmer with 1 yr dryland training would expect..
limited bone mineral density levels as a consequence of force vectors and the physical demands associated with the sport
