Adaptations to Anaerobic Training Programs (Chapter 5)

Question-and-answer style flashcards covering key definitions, neural, muscular, skeletal, connective tissue, endocrine, cardiovascular, performance, and overtraining concepts from Chapter 5 on adaptations to anaerobic training.

What is the definition of anaerobic training?

High-intensity, intermittent bouts of exercise such as weight training, plyometric drills, and speed, agility, or interval training.

Which energy system is relied on most in baseball and basketball?

The phosphagen system.

Which two sports in Table 5.1 show high reliance on all three energy systems (phosphagen, anaerobic glycolysis, and aerobic metabolism)?

Boxing and mixed martial arts.

Name two physiological performance variables that increase with resistance training.

Muscular strength and muscular endurance (among others such as vertical jump, anaerobic power, sprint speed).

How does resistance training typically affect mitochondrial density?

It decreases (or shows no change).

Which two enzymes listed in Table 5.2 show increased activity after resistance training?

Creatine phosphokinase and phosphofructokinase (also myokinase and sodium-potassium ATPase).

Where along the neuromuscular chain can adaptations to anaerobic training occur?

From higher brain centers (motor cortex) down to individual muscle fibers, including motor units, reflex circuitry, and the neuromuscular junction.

How does motor cortex activity change during high-force or novel exercises?

Motor cortex activity increases.

What neural factors contribute to increased maximal strength and power of agonist muscles?

Greater motor unit recruitment, increased firing rate, improved synchronization, or a combination of these.

State the Size Principle in motor unit recruitment.

Motor units are recruited in order from low-threshold (Type I) to high-threshold (Type II) units as force needs rise, though explosive movements can bypass this order.

With heavy resistance training, how are all muscle fibers made to grow?

They are all recruited in size order at high force levels, stimulating hypertrophy in each fiber type.

List one structural change at the neuromuscular junction caused by anaerobic training.

An increased total area of the NMJ (others include more irregular synapses and greater ACh receptor dispersion).

What does an increase in EMG amplitude generally indicate?

Greater neural activation of the muscle.

During the early weeks of resistance training, are strength gains driven more by neural or muscular factors?

Neural adaptations predominate early in training.

Define muscle hypertrophy.

Enlargement of muscle due to an increased cross-sectional area of existing fibers.

What is muscle hyperplasia?

An increase in the number of muscle fibers, potentially via longitudinal splitting.

Which muscle fiber type typically shows the greatest hypertrophic response to resistance training?

Type II (fast-twitch) fibers.

Describe the main contractile protein changes during hypertrophy.

Increased synthesis of actin and myosin and addition of new myofilaments to the outer layers of each myofibril, enlarging its diameter.

Into what fiber types can Type IIx fibers transition with training?

First to IIax, then IIa, with small percentages becoming IIac or IIc.

Name two ultrastructural changes in muscle induced by resistance training.

Increased myofibrillar volume and sarcoplasmic reticulum density (others: cytoplasmic density, T-tubule density, Na⁺/K⁺-ATPase activity, angle of pennation).

What is Minimal Essential Strain (MES)?

The threshold of mechanical strain (~1/10 the force needed to fracture bone) that stimulates new bone formation.

How does muscle strength gain affect bone mineral density (BMD)?

Greater muscular force increases mechanical load on bone, stimulating increases in BMD.

List the four key program variables that optimize bone strength adaptations.

Load magnitude, rate of loading, direction of force, and volume of loading (repetitions).

Give one guideline for selecting exercises to stimulate bone formation.

Use structural, weight-bearing exercises that load specific skeletal regions (e.g., spine and hips).

What primary stimulus drives growth of tendons, ligaments, and fascia?

Mechanical forces generated during exercise.

High-intensity loading produces what tendinous adaptations?

Increased collagen fibril diameter, more cross-links, more fibrils, and greater packing density.

How can athletes best stimulate cartilage adaptations?

Employ weight-bearing movements through full range of motion; moderate aerobic exercise also helps.

Why is joint mobility linked to cartilage health?

Movement changes pressure in the joint, driving nutrient-rich synovial fluid to the cartilage which lacks its own blood supply.

What immediate cardiovascular responses occur during anaerobic exercise?

Increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure, and muscle blood flow.

How does long-term anaerobic training affect resting heart rate and blood pressure?

It decreases or produces no change in resting HR and BP.

Does ventilation limit resistance exercise performance?

Generally no; ventilation is either unaffected or only moderately improved by anaerobic training.

Explain the interference effect when combining aerobic and anaerobic training.

High volume/intensity/frequency aerobic endurance work can compromise strength and power gains from resistance training.

What load range maximizes peak power output in the jump squat?

Approximately 30–60% of 1RM squat.

For ballistic bench press throws, what load range maximizes peak power?

About 46–62% of 1RM bench press.

How much can resistance training reduce body fat?

Typically 1% to 9% reduction in body fat.

Name two motor performance variables improved by anaerobic training.

Vertical jump height and sprint speed (others: running economy, tennis serve velocity, kicking speed).

Define overtraining in the anaerobic context.

Excessive frequency, volume, or intensity causing extreme fatigue, illness, or injury due to insufficient recovery.

What is the short-term, reversible precursor to overtraining called?

Overreaching.

List one early psychological marker of anaerobic overtraining.

Decreased desire or joy to train (mood disturbance).

Which catecholamines rise excessively in sympathetic overtraining syndrome?

Epinephrine and norepinephrine.

State two common training mistakes that precipitate anaerobic overtraining.

Chronic use of high intensity or high volume, and too rapid progression of load/volume.

What happens to muscle girth and fiber size during detraining?

Both decrease from trained levels.

Which physiological variables decline fastest during detraining?

Capillary density and mitochondrial density; aerobic enzymes also drop quickly.

How quickly can androgen receptor content rise after a resistance workout?

Within 48–72 hours.

Do resting anabolic hormone concentrations change consistently with long-term resistance training?

Consistent chronic changes are unlikely; most adaptations are in the acute hormonal response and receptor upregulation.

Which buffering capacity change occurs with resistance training?

Increased acid-base buffering capacity.

What intensity loads are most effective for muscle fiber recruitment in trained athletes?

Heavier loads (near maximal) along with sufficient volume.

Why might explosive, ballistic contractions violate the size principle?

They can selectively recruit high-threshold motor units (Type II) earlier to generate rapid force.

Name one enzyme whose activity does NOT consistently change with resistance training.

Lactate dehydrogenase (variable or no change).

What percentage strength gain is typical for untrained individuals after resistance programs?

Around 40% average improvement.

Does heavy resistance training usually affect VO₂max in conditioned athletes?

No significant effect; improvements are mainly seen in initially untrained individuals.