Chapter 5: Adaptations to Anaerobic Training Programs Flashcards
(79 cards)
1
Q
Anaerobic Training
A
- Characterized by high-intensity, intermittent bouts of exercise
- Requires ATP to be regenerated at a faster rate than the aerobic system is capable of
- Works in the absence of oxygen
2
Q
Divisions of the Anaerobic Training System
A
- Anaerobic alactic system
- Anaerobic lactic system
3
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Anaerobic Alactic System
A
AKA phosphagen or creatine phosphate system
4
Q
Anaerobic Lactic System
A
AKA glycolytic system
5
Q
Types of adaptations to anaerobic training
A
- Central nervous system adaptations
- Motor unit adaptations
- Neuromuscular junction adaptations
- Neuromuscular reflex potentiation adaptations
6
Q
Central Adaptations to Anaerobic Training
A
- Substantial changes in the spinal cord, particularly along the descending corticospinal tracts
- Recruitment of fast-twitch motor units is elevated
7
Q
Motor Unit
A
- The functional unit of the neuromuscular system
- Consists of the alpha motor neuron and the muscle fibers it activates
- May innervate <10 fibers, up to >100 fibers
8
Q
Size Principle
A
Motor units are recruited in an ascending order according to their recruitment thresholds and firing rates
9
Q
Selective Recruitment
A
Under certain circumstances, an athlete is able to inhibit the lower-threshold motor units in favor of activating higher-threshold motor units
10
Q
Motor Unit Adaptations
A
- As muscle size increases it does not require as much neural activation to lift a given load
- Increased rate and sequence of firing
11
Q
Neuromuscular Junction
A
The interface between the nerve and the skeletal muscle fibers
12
Q
Adaptations of the NMJ
A
- Increases in size
- Greater dispersion of acertlcholine receptors within the end-plate region
13
Q
Anaerobic Training and the Myotatic Reflex
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- Anaerobic training improves the reflex response of the neuromuscular system and enhances the magnitude and rate of force development via this reflex
14
Q
Electromyography (EMG)
A
A common research tool used to examine the magnitude of neural activation within skeletal muscle
15
Q
Types of EMG
A
- Surface
- Intramuscular (needle or fine wire)
16
Q
Surface EMG
A
- Requires placement of adhesive electrodes on the surface of the skin where they are able to monitor a large area of underlying muscle
- Most effective for monitoring superficial muscle
- More body fat = weaker signal
17
Q
Intramuscular EMG
A
- A needle electrode, or a needle containing two fine-wire electrodes, is inserted through the skin and positioned into the belly of the muscle itself
- Places emphasis on specificity of assessment
18
Q
Cross-Education
A
Exercising muscle undergoing unilateral resistance training produces increased strength and neural activity in the contralateral resting muscle
19
Q
Bilateral Deficit
A
- Evident in untrained individuals
- Force produced when both limbs contract together is lower than the sum of the forces they produce when contracting unilaterally
20
Q
Bilateral Facilitation
A
An increase in voluntary activation of the agonist muscle groups occurs
21
Q
What do EMG studies show about antagonist activation after anaerobic training?
A
- Normally, cocontraction of antagonist muscles occurs to serve as a protective mechanism to increase joint stability and reduce risk of injury
- Too much antagonist activity restricts max force production in the agonist
- Anaerobic training reduces antagonist cocontraction, allowing the agonist to improve force production
22
Q
Muscular Adaptations to Anaerobic Training
A
- Muscular growth
- Fiber size changes
- Fiber type transitions
- Structural and architectural changes
23
Q
Hypertrophy
A
- The enlargement of muscle fiber cross-section area (CSA) following training
- There’s a positive relationship between hypertrophy and strength
24
Q
What happens to the structure in muscle as a result of hypertrophy?
A
- Net accretion of actin, myosin, myofibrils, titin, and nebulin
- Increases in these components leads to a larger muscle size
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Hyperplasia
An increase in the number of muscle fibers via longitudinal fiber splitting in response to high-intensity resistance training
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Continuum of fiber types (least oxidative to most oxidative)
IIx --> IIax --> IIa --> IIac --> IIc --> Ic --> I
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What fiber type transitions are possible as a result of training?
Changes in subtypes are possible, but the proportions for the fiber types are genetically determined
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What changes occur to type IIx fibers?
Type IIx fibers represent a "reservoir" that change into amore oxidative form along the continuum as a result of training
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How does pennation adapt to resistance training?
Pennation angle increases, allowing for greater CSA, leading to greater force production
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Other muscular adaptations
- Decreased mitochondrial density
- Decreased capillary density
- Substantial reductions in muscle and blood pH
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Examples of connective tissue
- Bone
- Tendons
- Ligaments
- Fascia
- Cartilage
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Types of bone
- Trabecular (spongy)
- Cortical (compact)
- Cortical bone is dense and forms a compact outer shell surrounding the trabecular bone
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What happens to bone as a result of resistance training
- Osteoblasts migrate to the bone surface and begin bone modeling
- Osteoblasts manufacture and secrete proteins (collagen molecules) that are deposited in the spaces between bone cells to increase strength
- These proteins form the bone matrix and eventually become mineralized as hydroxyapatite
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Hydroxyapatite
Calcium phosphate crystals
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Where does new bone formation occur?
The outer surface of the bone (periosteum), increasing diameter and strength
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Minimal Essential Strain (MES)
- The threshold stimulus that initiates new bone formation
| - Thought to be 1/10 of the force required to fracture bone
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Bone Mineral Density (BMD)
The quantity of mineral deposited in a given area of the bone
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How long does bone take to adapt to training?
6 months or longer
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Principles of training to increase bone strength
- Specificity of loading
- Speed and direction of loading
- Sufficient volume
- Appropriate exercise selection
- Progressive overload
- Variation
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Specificity of Loading
- Demands the use of exercises that directly load the particular region of interest of the skeleton
- This is because if the body interprets a force as new or novel, they will stimulate bone growth in the area that is receiving the strain
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Osteoporosis
A disease in which BMD and bone mass become reduced to critically low levels
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Osteogenic Stimuli
- Factors that stimulate new bone formation
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Structural Exercises
Exercises which direct the force vectors primarily through the spine and hip
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Exercises meant to stimulate bone growth should:
- Involve multiple
- Direct the force vectors primarily through the spine and hip
- Apply external loads heaver than those with single-joint assistance exercises
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Progressive Overload
Progressively placing greater than normal demands on the exercising musculature
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Stress Fracture
Microfractures in bone due to structural fatigue
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Training variation and bone growth
Changing the distribution and direction of the force vectors by using a variety of exercises continually provides a unique stimulus for new bone formation
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Collagen Fiber
- The primary structural component of all connective tissue
- Type I for bone, tendon, and ligaments
- Type II for cartilage
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Procollagen
- The parent protein of collagen
- Synthesized and secreted by fibroblasts
- Consists of three protein strands twisted around each other in a triple helix
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Microfibril
The parallel arrangement of filaments in collagen
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Sites where connective tissues can increase strength and load-bearing capacity
- The junctions between the tendon/ligament and bone surface
- Within the body of the tendon/ligament
- In the network of fascia within skeletal muscle
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Specific changes within a tendon that contribute to its increase in size and strength
- An increase in collagen fibril diameter
- A greater number of covalent cross-links within the hypertrophied fiber
- An increase in the number of collagen fibrils
- An increase in the packing density of collagen fibrils
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Tendon Stiffness
- Force transmission per unit of strain, or tendon elongation
- Increases as a result of resistance training
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Main functions of cartilage
- Provide a smooth joint articulating surface
- Act as a shock absorber for forces directed through the joint
- Aid in the attachment of connective tissue to the skeleton
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Types of cartilage
- Hyaline
| - Fibrous
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Hyaline Cartilage
Articular cartilage
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Fibrous Cartilage
A tough form of cartilage found in the intervertebral disks of the spine and at the junctions where tendons attach to bone
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Endocrine responses to anaerobic training
- Acute changes during and after exercise
- Chronic changes in the acute response to a workout
- Chronic changes in resting concentrations
- Changes in hormone receptor content
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Acute changes during and after exercise
- Elevated concentrations of testosterone, molecular variants of growth hormone, and cortisol for up to 30 minutes in men
- Changes occur quickly and then rapidly stabilize
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Chronic changes in the acute response to a workout
Any chronic adaptations in acute hormonal response patterns potentially augment the ability to better tolerate and sustain prolonged high exercise intensities
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Chronic changes in resting concentrations
- Chronic changes in resting hormone concentrations are unlikely
- Resting concentrations likely reflect the current state of the muscle tissue in response to substantial changes to the training program and nutritional factors
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Changes in hormone receptor content
- Resistance training upregulates androgen receptors within 48-72 hours after the workout
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Acute cardiovascular responses to anaerobic exercise
- HR, stroke volume, cardiac output, and BP all increase significantly during resistance exercise
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Factors affecting increased blood flow in anaerobic training
- Intensity of the resistance
- Duration of the effort
- Size of the muscle mass activated
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Reactive Hyperemia
- Muscular contractions greater than 20% of maximal voluntary contraction impedes peripheral blood flow during a set
- Blood flow increases during the subsequent rest period
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Chronic cardiovascular adaptations at rest
- Heavy resistance training does little to enhance resting cardiac function
- Greater improvements may occur with a high-volume program with short rest periods
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Changes in cardiac dimensions from chronic resistance training
- Absolute left ventricular wall thickness and mass increases
- Little or no change in left ventricular chamber size or volume
- Higher absolute posterior left ventricular and intraventricular septum wall thickness
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Chronic adaptations of the acute cardiovascular response to anaerobic exercise
Chronic training reduces the cardiovascular response to an acute bout at a given workload
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Ventilatory response to anaerobic exercise
- Ventilation rate is either unaffected or only moderately improved by anaerobic training
- Increased tidal volume and breathing frequency with maximal exercise
- Improves ventilation efficiency (reduced ventilatory equivalent)
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What affect does resistance training have on aerobic training?
- Heavy resistance training has limited, if any, negative effects on aerobic power
- Power development appears to be negatively affected more than strength during concurrent training
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Overtraining
Accumulation of training stress can result in long-term decrements in performance with or without associated physiological or psychological signs and symptoms of maladaptation
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Overreaching
- AKA functional overreaching (FOR)
| - Excessive training that leads to short-term decrements in performance
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Nonfunctional Overreaching (NFOR)
Intensification of a training stimulus continues without adequate recovery and regeneration
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Overtraining Syndrome (OTS)
- Prolonged maladaptation of not only the athlete, but also of several biological neurochemical, and hormonal regulation mechanisms
- Inability to sustain high-intensity exercise
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Types of OTS
- Sympathetic overtraining syndrome
| - Parasympathetic overtraining syndrome
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Sympathetic Overtraining Syndrome
- Increased sympathetic activity at rest
- Thought to develop before the parasympathetic syndrome
- Predominates in younger athletes training for speed or power
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Parasympathetic Overtraining Syndrome
- Increased parasympathetic activity at rest and with exercise
- Eventually all states of overtraining culminate in the parasympathetic syndrome and the chronic suppression of most physiological systems
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Detraining
A decrement in performance and loss of the accumulated physiological adaptations following the cessation or reduction of anaerobic training
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How long does it take for detraining to occur
Strength can be maintained for ~4-6 weeks
