cscs anaerobic training adaptations Flashcards
phosphagen or creatine phosphate system length
less than 10 seconds
anaerobic glycolysis length
30-90s
fastest way to get ATP
phosphagen system
phosphagen system molecules to create atp
PCr + ADP = ATP
anaerobic glycolysis molecules
glucose to pyruvate to lactate
phosphagen system
work interval
W:R
5 - 10 seconds
1:12-1:20
fast glycolysis (anaerobic glycolysis) work interval W:R
15 - 30 seconds
1:3 - 1:5
fast glycolysis / oxidative *
work interval
W:R
1 - 3 minutes
1:3 - 1:4
oxidative
work interval
W:R
more than 3 min
1:1 - 1:3
if a 25 year old female soccer midfielder is doing 30 second sprint intervals, how long should she rest for?
30 seconds = anaerobic / fast glycolysis
anaerobic w:r = 1:3 - 1:5
she should rest 1.5 minutes - 2.5 minutes
an 18 year old high jumper is doing 5 second lateral bounds, he should rest for…?
5 seconds = phosphagen system
W:R = 1:12 - 1:20
rest for: 1min- 100 seconds
what is the first thing to improve with resistance training? (around 8 weeks)
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
size principal
motor units activated from smaller to larger
type 1 to type 2a to type 2x
hypertrophy’s cross sectional area is decreased or increased?
increased
- more actin and myosin/more myofribrils
- DOES NOT increase the number of muscle cells
does anaerobic energy systems increase or decrease:
storage of atp/ creatine
increase
