Anaerobic training

What is the primary energy system used in high-intensity, intermittent anaerobic efforts lasting less than 10 seconds?

ATP-PC (Anaerobic Alactic System), used in activities like plyometrics and short sprints.

What are the two main physiological adaptations to anaerobic training?

Muscle growth (hypertrophy) and fiber size/type transitions.

How does anaerobic training affect muscle connective tissue?

It strengthens bone, tendons, ligaments, fascia, and cartilage, supporting increased force production.

What is muscle hypertrophy?

The enlargement of muscle cross-sectional area due to an increase in contractile proteins (actin and myosin) within muscle fibers.

What are the two principles for optimal muscle growth in anaerobic training?

Mechanical factors (stimulus from resistance) and metabolic factors (hormone responses).

Why is heavy resistance important in anaerobic training?

It activates high-threshold motor units, stimulating muscle growth by increasing protein synthesis.

What is the relationship between hypertrophy and strength expression?

Hypertrophy correlates positively with strength expression, as larger muscles generate greater force.

How does exercise-induced muscle damage (EIMD) contribute to muscle growth?

It triggers local inflammation and protein turnover, resulting in long-term hypertrophic adaptations.

What dietary factors are important for muscle repair and growth post-anaerobic training?

Adequate intake of carbohydrates, proteins, and fats to support protein synthesis and recovery.

What is the difference between hypertrophy and hyperplasia?

Hypertrophy increases the number of myofibrils, while hyperplasia refers to the increase in the number of muscle fibers, which is rare in humans.

How do Type II muscle fibers respond to anaerobic training compared to Type I fibers?

Type II fibers undergo greater hypertrophy, especially with high-intensity resistance training.

What structural changes occur in muscles due to anaerobic training?

Increased myofibrillar volume, cytoplasmic density, SR and T-tubule density, and larger pennation angles for force production.

How does anaerobic training impact acid-base buffering in muscles?

It reduces muscle and blood pH, helping athletes tolerate higher levels of H+ accumulation during intense efforts.