cscs anaerobic training adaptations

Question 1

phosphagen or creatine phosphate system length

Answer 1

less than 10 seconds

Question 2

anaerobic glycolysis length

Answer 2

30-90s

Question 3

fastest way to get ATP

Answer 3

phosphagen system

Question 4

phosphagen system molecules to create atp

Answer 4

PCr + ADP = ATP

Question 5

anaerobic glycolysis molecules

Answer 5

glucose to pyruvate to lactate

Question 6

phosphagen system
work interval
W:R

Answer 6

5 - 10 seconds

1:12-1:20

Question 7

fast glycolysis (anaerobic glycolysis) 
work interval 
W:R

Answer 7

15 - 30 seconds

1:3 - 1:5

Question 8

fast glycolysis / oxidative *
work interval
W:R

Answer 8

1 - 3 minutes

1:3 - 1:4

Question 9

oxidative
work interval
W:R

Answer 9

more than 3 min

1:1 - 1:3

Question 10

if a 25 year old female soccer midfielder is doing 30 second sprint intervals, how long should she rest for?

Answer 10

30 seconds = anaerobic / fast glycolysis
anaerobic w:r = 1:3 - 1:5

she should rest 1.5 minutes - 2.5 minutes

Question 11

an 18 year old high jumper is doing 5 second lateral bounds, he should rest for…?

Answer 11

5 seconds = phosphagen system
W:R = 1:12 - 1:20
rest for: 1min- 100 seconds

Question 12

what is the first thing to improve with resistance training? (around 8 weeks)

Answer 12

nervous system

• increased activation of motor units (1 motor unit = 1 nerve + muscle fibers it innervates)
• faster rate of firing by nerves
• better timing/synchronicity of force
• gto suppressed

Question 13

size principal

Answer 13

motor units activated from smaller to larger

type 1 to type 2a to type 2x

Question 14

hypertrophy’s cross sectional area is decreased or increased?

Answer 14

increased

• more actin and myosin/more myofribrils
• DOES NOT increase the number of muscle cells

Question 15

does anaerobic energy systems increase or decrease:

storage of atp/ creatine

Answer 15

increase

Question 16

does anaerobic energy systems increase or decrease:

phosphate

Answer 16

increase

Question 17

does anaerobic energy systems increase or decrease:

h+ buffering

Answer 17

increase

Question 18

does anaerobic energy systems increase or decrease:

glycogen stores

Answer 18

increase

Question 19

does anaerobic energy systems increase or decrease:

sarcoplasmic reticulum density

Answer 19

increase

Question 20

does anaerobic energy systems increase or decrease:

t-tubule density

Answer 20

increase

Question 21

does anaerobic energy systems increase or decrease:

Na / K ATPase activity

Answer 21

increase

Question 22

does anaerobic energy systems increase or decrease:

mitochondrial density

Answer 22

decrease

Question 23

does anaerobic energy systems increase or decrease:

capillary density

Answer 23

decrease

Question 24

does anaerobic training increase mitochondria?

Answer 24

no

Question 25

osteoblasts

Answer 25

bone building cells deposit collagen into bone in response to strain

Question 26

collagen type 1

Answer 26

more in bone, tendon, ligaments

Question 27

collagen type 2

Answer 27

cartilage lacks blood supply poor healing

Question 28

what does anaerobic training do to the left ventricle?

Answer 28

make the left ventricle wall thicker

Question 29

overtraining

Answer 29

long term decrease in performance

Question 30

acute fatigue

Answer 30

days to recover

Question 31

functional overreaching

Answer 31

short decline in performance can be beneficial, then taper days to weeks to recover

Question 32

non-functional overreaching

Answer 32

not enough recovery plateau and disinterest of athlete weeks to months to recover

Question 33

overtraining syndrome

Answer 33

burnout increase in sympathetic tone (increase hr at rest) then, parasympathetic suppression of systems

Question 34

detraining

Answer 34

decreased performance after stopping or decreasing training

Question 35

does anaerobic training increase or decrease recruitment of motor units?

Answer 35

increase

Question 36

does anaerobic training increase or decrease rate of firing of motor units?

Answer 36

increase

Question 37

does anaerobic training increase or decrease total area of the neuromuscular junction?

Answer 37

increase