adaptations to anaerobic exercise

Question 1

anaerobic training

Answer 1

• Improves the ability to perform exercise powerfully
• Adaptations dependent on the primary energy system
  o Glycolytic vs PCr (alactic)
• Higher neural component than aerobic training

Question 2

limitations to anaerobic performance

Answer 2

• Rate of energy production
  o Fuel availability
  o Enzyme activity
  o Muscle buffer capacity
• Power of movement
  o Function of force and speed (CSA)
  o Neuromuscular

Question 3

adaptations o anaerobic training

Answer 3

• Muscle fibre type changes
• Increased levels of anaerobic substrates (PCr, Cr)
• Changes in concentration and activity of enzymes
• Increased capacity to generate high levels of lactate

Question 4

training for increased alactic power

Answer 4

• PCr energy system
• Aim to maximally recruit Type IIx muscle fibres
• Consider:
  o When are they recruited?
  o Time to resynthesise PCr
• Use sprint training methods
• Alactic = without the production of lactate
• Fuel availability
  o Modest (if any) increase in PCr with training
  o PCr will increase with supplementation
  o Enzyme activity
• Increase in CK, myosin ATPase
• Muscle buffer capacity
  o Not required for events <10s

Question 5

what is MBC

Answer 5

• Muscle buffer capacity refers to the ability of a muscle to neutralise the acid that it accumulates during high intensity exercise.
• Occurs via 2 processes
  o Physiochemical buffering of the change in pH via changes in amino acid and ion concentrations within the cell i.e. the strong ion difference.
  o Contribution from metabolic reactions that consume or exchange H+ e.g. muscle capillarity and blood flow

Question 6

training for repeated sprints

Answer 6

• e.g. team sports
• Contribution of alactic vs aerobic systems is dependent on work:rest ratio
• Variety of intervals that simulate game play will enhance training benefit (specificity)
• Aerobic system becomes progressively more important with an increase in repetitions (or an increase in W:R)

Question 7

plyometric training

Answer 7

• Training stimulus for developing explosive power
• Focus on rapid movement between phases of muscle contraction
• Typically body weight or light weights only
• Increases rate of force development and neural firing
• Limited metabolic adaptations
• Eg. Depth jumps, bounding,

Question 8

training for increased glycolytic performance

Answer 8

• Glycolytic energy system
• Aim to maximise
  o Anaerobic energy production
  o Muscle buffer capacity
• Use sustained interval methods
• Active recovery improves clearance of H+ (Maintains blood flow)
• Fuel availability
  o Glycogen not normally limiting (May become limiting in repeated bouts)
• Enzyme activity
  o inc regulatory enzymes (PHOS, PFK, LDH)
• Muscle buffer capacity
  o Intracellular chemical buffers (e.g. bicarbonate)
  o inc H+ transporters (Allow glycolysis to proceed despite inc H+ production)

Question 9

resistance training

Answer 9

• Increase in strength
• Increase in muscle mass
• Increase in muscular endurance
• Increase in muscular power
• Improvements are specific to the group(s) being trained

Question 10

resistance training applications

Answer 10

Elite sport
o Improved performance through increases in muscular strength, power, endurance

Rehabilitation
o Injuries
o Disabilities

Management of chronic diseases
o Cancer
o Diabetes
o Arthritis

Improving function in the elderly

Question 11

training to increase muscular endurance

Answer 11

Light loads, many reps, moderate sets, short rest
o Load: <70% 1RM
o Reps: 10-25
o Sets: 2-4
o Rest: 0.5-1min

• Start with endurance to learn technique, decrease injury rate

Question 12

training to increase muscle mass (hypertrophy)

Answer 12

Moderately heavy loads, moderate reps, moderate sets, long rest (volume)
o Load: 70-85% 1RM
o Reps: 8-12
o Sets: 3-6
o Rest: 1-2min

Question 13

hypertrophy vs hyperplasia

Answer 13

• Hypertrophy = increase in the muscle fibre diameter (due to an increase in myofibrils)
• Hyperplasia refers to an increase in the number of muscle fibres
• Increase in muscle mass associated with resistance training due to hypertrophy

Question 14

training to improve strength

Answer 14

Heavy loads, few reps, few sets, long rest
o Load: 80-100% 1RM
o Reps: 1-8
o Sets: 2-6
o Rest: 3-5min

Question 15

training to increase muscular power

Answer 15

Very light loads, few reps, very few sets, long rest (explosive + quality)
o Load: 30-60% 1RM
o Reps: 3-6
o Sets: 1-3
o Rest: 3-5min

Question 16

types of contraction (concentric vs eccentric)

Answer 16

Concentric

• Muscle shortens during contraction (‘lifting’)
• A focus on concentric contractions (reduced DOMs, may be difficult to achieve i.e. you have to lower the weight)

Eccentric

• Muscle lengthens during contraction (‘lowering’)
• A focus on eccentric contractions (lower BP response, capacity to increase training load, DOMs more pronounced)

Question 17

special considerations for resistance training

Answer 17

• Progressive overload: Gradually increase or vary the training stimulus
• Specificity: Adaptation in the trained muscle group(s)
• Recovery: Incorporate rest days (or focus on alternate muscle groups) between training sessions (Permit adaptations, Replenish energy stores, Reduce fatigue)

Question 18

special considerations for weight training

Answer 18

-cResistance training often encourages the valsalva maneuver (exhaling against a closed glottis)
o Intra-thoracic pressure rises quickly and can close or collapse the vena cava. This leads to:
1. decreased venous return and cardiac output
2. decrease blood pressure
3. compensatory vasoconstriction and rise in blood pressure

• Heavy weight training can cause a significant increase in blood pressure due to the effect of an increase in muscle tension on peripheral blood vessels
• Heavy weight training is therefore contra-indicated for persons with cardiac disease or high blood pressure

Question 19

circuit weight training

Answer 19

• Blend of resistance and aerobic training methods
• Different emphasis can be placed on strength, endurance, flexibility and cardiovascular endurance
• A useful method for groups
• Possibly suitable for hypertensive patients

Question 20

resistance training charges

Answer 20

• Neuromuscular changes
  o More synchronised fibre recruitment
  o Higher EMG activity
  o Earlier recruitment of larger fibres
• Hypertrophy of muscle fibres
  o Increase in the amount of contractile proteins in myofibrils
  o Increase in CSA
• Possible increase in LV mass?
• Circuit training may induce increased capillary density
• Improvements in VO2max (subtle)