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
does anaerobic energy systems increase or decrease:
phosphate
increase
does anaerobic energy systems increase or decrease:
h+ buffering
increase
does anaerobic energy systems increase or decrease:
glycogen stores
increase
does anaerobic energy systems increase or decrease:
sarcoplasmic reticulum density
increase
does anaerobic energy systems increase or decrease:
t-tubule density
increase
does anaerobic energy systems increase or decrease:
Na / K ATPase activity
increase
does anaerobic energy systems increase or decrease:
mitochondrial density
decrease
does anaerobic energy systems increase or decrease:
capillary density
decrease
does anaerobic training increase mitochondria?
no
osteoblasts
bone building cells deposit collagen into bone in response to strain
collagen type 1
more in bone, tendon, ligaments
collagen type 2
cartilage
lacks blood supply
poor healing
what does anaerobic training do to the left ventricle?
make the left ventricle wall thicker
overtraining
long term decrease in performance
acute fatigue
days to recover
functional overreaching
short decline in performance
can be beneficial, then taper
days to weeks to recover
non-functional overreaching
not enough recovery
plateau and disinterest of athlete
weeks to months to recover
overtraining syndrome
burnout
increase in sympathetic tone (increase hr at rest)
then, parasympathetic suppression of systems
detraining
decreased performance after stopping or decreasing training
does anaerobic training increase or decrease recruitment of motor units?
increase
does anaerobic training increase or decrease rate of firing of motor units?
increase
does anaerobic training increase or decrease total area of the neuromuscular junction?
increase
