PPT 7 - Adaptions to Anaerobic Programs (Ch5) Flashcards
What is anaerobic training?
is characterized by high-intensity, intermittent bouts of exercise.
Anaerobic training modalities include…
resistance training, plyometric (drills) training, speed training, agility training, & interval training.
When does motor cortex activity increase?
- the level of force developed increases.
- new exercises or movements are being learned
During anaerobic training,
many neural changes take place along the ________________________ tracts.
descending corticospinal tracts.
Which motor units can untrained individuals NOT recruit more than the other?
Cant recruit fast twitch more than slow twitch
Gains in maximal strength & power of agonist muscles are generally associated with:
an increase in recruitment,
an increased rate of firing,
greater synchronization of neural discharge, or
a combination of all these factors.
Henneman’s Size Principle
is a rule describing the orderly recruitment & decruitment of motor units.
Type I or Type II: Which have smaller diameter?
Type I
Type I or Type II: Which has higher recuitment thresholds?
Type II
Type I or Type II: Which has lower recruitment thresholds?
Type I
Type I or Type II: Which has higher input resistance?
Type I
Type I or Type II: Which is less excitable?
Type II
Type I or Type II: Which are typically recruited first?
Type I
In what example will high-threshold motor units be selectively recruited to rapidly achieve more force and power.
Explosive, ballistic contractions
What happens to muscle fibers with heavy resistance training?
all muscle fibers get larger because motor units are recruited in a sequential order by their size to produce high levels of force.
Advanced lifters vs. muscle fibers
the CNS might adapt by allowing these well-trained athletes to recruit some motor units in a nonconsecutive order, by recruiting larger ones first to promote greater production of power or speed in a movement.
Anaerobic training enhances the __________ response.
reflex (thereby enhancing the magnitude and rate of force development)
When do dramatic increases in neural adaptations tape place during training program?
early on in the program (6-10 weeks)
Hypertrophy vs. EMG
The onset of muscle hypertrophy
Is associated with a decline in EMG activity.
Higher post-training EMG activity has been observed in the training programs designed to improve…….
musuclar power
Cross-Education
training 1 limb can result in an increase in strength & neural activity in the untrained limb.
greater EMG activity in the untrained limb.
Bilateral Deficit
force produced by both limbs contracting
Skeletal muscle adapts to anaerobic training primarily by…
- by increasing its size,
- facilitating fiber type transitions, &
- enhancing its biochemical & ultrastructural components.
What causes muscle hypertrophy?
is primarily due to an increase in the CSA of the existing fibers.
Process of muscle hypertrophy involves an increase in the:
- net accretion of the contractile proteins actin & myosin within the myofibril.
- number of myofibrils within a muscle fiber.
- synthesis of structural proteins such as titin & nebulin.
Proteins responsive to mechanical deformation of muscle include (3)..
Protein kinase B (Akt) / mTOR pathway,
Adenosine monophosphate activated protein kinase (AMPK) pathway, &
Mitogen-activated protein kinase (MAPK) pathway
Muscular growth training stimulus (mechanical/metabolic factors)
Mechanical factors:
heavy loads, eccentric muscle actions, & low to moderate training volumes.
Metabolic factors:
low- to moderate-intensity or moderately high-intensity training, high volumes, & short rest intervals.
Acute anabolic hormone responses. Which hormones?
Testosterone, Growth Hormone
Downregulation of inhibitory growth factors. Which hormone?
Myostatin
Upregulation of stimulatory growth factors. Whcih?
IGF-1
Protein synthesis elevates after (acute/chronic) resistance exercise?
acute
Magnitude of protein synthesis depends on?
carbohydrate & protein intake.
timing of nutrient intake.
mechanical stress of the weight training workout.
muscle cell hydration levels.
anabolic hormonal response.
subsequent receptor response to hormones.
Resistance training increases both Type I and Type II muscle fiber areas. Which does it increase more?
Type II
Training & activation of high-threshold motor units results in the transition of Type ____ muscle fibers to Type ____ muscle fibers.
What does this mean?
IIx to IIa
this means that a shift of the type of myosin ATPase & heavy chains takes place during training.
High-intensity resistance exercise training results in a decrease in Type _____
IIx
Resistance training has been shown to (increase/decrease) the angle of pennation in pennate muscle.
increase
The combination of resistance, sprint, & jump training has been shown to:
increase fascicle length in rectus femoris muscle.
Sprint & jump training have been shown to:
increase fascicle length in vastus lateralis muscle
Sprint training has been shown to enhance __________ release.
calcium
Heavy resistance training has been shown to reduce….
mitochondrial density.
Resistance training has been shown to:
(increase/decrease) capillary density, (increase/decrease) resting CP & ATP concentrations, (increase/decrease) glycogen content.
decrease, increase, increase
does high-intensity interval training increase or decrease buffering capacity?
increases the acid-base balance.
How can athletes stimulate bone formation?
Select MJ structural exercises that involve many muscle groups at once.
Select exercises that direct axial force vectors through the spine & hip.
Use the principle of progressive overload to stress the musculoskeletal system.
Use both heavy-load exercises & ballistic or high-impact exercises to expose the bone to different intensities of force.
Vary the exercise selection to change the distribution of force insults & to present a unique stimulus for new bone formation.
How Can Athletes Stimulate Adaptationsin Tendons, Ligaments, & Fascia?
High-intensity exercises (loads) should be used because they markedly change the collagen content of connective tissue.
Forces should be exerted throughout the full ROM of a joint.
MJ exercises should be used whenever possible.
Deschenes et al. (1993) study
Total area of rat, soleus NMJ: increased by both HIT & LIT
Dispersed, irregular-shaped synapses: HIT > LIT
Total length of nerve terminal branching: HIT > LIT
Average length per branch: HIT > LIT
Number of secondary (finer) branches): HIT > LIT
resistance exercise training significantly increased:
endplate perimeter length,
endplate area, &
the dispersion of ACh receptors within the endplate region.
How can athletes stimulate adaptions in cartilage?
Moderate-intensity anaerobic exercise seems adequate for increasing cartilage thickness.
Strenuous exercise does not appear to cause degenerative joint disease when progressively overloaded appropriately.
Adopt a variety of exercise modalities & ensure that the load is applied throughout the ROM to maintain tissue viability.
