Adaptations to Anaerobic Training Programs

Flashcards reviewing adaptations to anaerobic training programs.

What type of exercise is weight training classified as?

Anaerobic Training

What kind of drills are considered anaerobic training?

Plyometric Drills

What type of training includes speed, agility, and interval work?

Anaerobic Training

Where do adaptations begin in the neuromuscular chain during anaerobic training?

Higher brain centers

Where do adaptations continue down to in the neuromuscular chain during anaerobic training?

Individual muscle fibers

Where does motor cortex activity increase?

When the level of force developed increases

Where does motor cortex activity increase?

When new exercises or movements are being learned

What changes take place along the descending corticospinal tracts?

Many neural changes with anaerobic training

What does the size principle describe?

Motor units that contain Type I and Type II fibers are organized based on some 'size' factor

Which motor units are recruited first?

Low-threshold motor units

Which motor units have lower force capabilities?

Low-threshold motor units

How does the body get to high-threshold motor units?

The body must first recruit the lower-threshold motor units

What beneficial changes can anaerobic training induce in the NMJ?

Morphological changes that are conducive to enhance neural transmission capabilities

What does an increase in EMG indicate?

Greater neural activation

What percentage have strength and power increases been shown to be in studies?

Up to 73%

What is cross-education?

Average strength increase in untrained limb

What does resistance training result in?

Increases in both Type I and Type II muscle fiber area

Which fibers have greater increases in size?

Type II fibers

What type of training enhances calcium release?

Sprint Training

What does resistance training increase regarding pennation?

Angle of Pennation

What is reduced as a secondary response to increased muscle CSA?

Mitochondrial density

What is observed in powerlifters and weightlifters, but not bodybuilders?

Decreased capillary density

What increases with resistance training regarding muscle substrate?

Resting ATP, CP, and Glycogen

What is the threshold stimulus that initiates new bone formation?

Minimal essential strain (MES)

What is the MES approximately equivalent to?

1/10 of the force required to fracture bone

What increases the force exerted on the bones?

Muscle strength and hypertrophy gains

What may result in a corresponding increase in bone mineral density (BMD)?

Muscle strength and hypertrophy gains

What connective tissues adapt to anaerobic training?

Tendons, ligaments, and fascia

What is the primary stimulus for growth of tendons, ligaments, and fascia?

The insult from mechanical forces created during exercise

What kind of exercise stimulates connective tissue changes?

Consistent anaerobic exercise that exceeds the threshold of strain

What is a specific tendinous change that contributes to size and strength increases?

An increase in collagen fibril diameter

What is a specific tendinous change that contributes to size and strength increases?

A greater number of covalent cross-links within the hypertrophied fiber

What is a specific tendinous change that contributes to size and strength increases?

An increase in the number of collagen fibrils

What is a specific tendinous change that contributes to size and strength increases?

An increase in the packing density of collagen fibrils

What kind of intensity loading results in a net growth of the involved connective tissues?

High-intensity loading

What are the main functions of cartilage?

Provide a smooth joint articulating surface

What are the main functions of cartilage?

Act as a shock absorber for forces directed through the joint

What are the main functions of cartilage?

Aid in the attachment of connective tissue to the skeleton

What seems essential for maintaining tissue viability?

Weight-bearing forces and complete movement throughout the range of motion

What type of exercise appears adequate for increasing cartilage thickness?

Moderate aerobic exercise

What is critical for exercise performance and subsequent training adaptations?

The acute anabolic hormonal response to anaerobic exercise

What significantly increase with an acute bout of anaerobic exercise?

The cardiovascular responses

What does acute anaerobic exercise result in increased?

Cardiac output

What does acute anaerobic exercise result in increased?

Stroke volume

What does acute anaerobic exercise result in increased?

Heart rate

What does acute anaerobic exercise result in increased?

Oxygen uptake

What does acute anaerobic exercise result in increased?

Systolic blood pressure

What does acute anaerobic exercise result in increased?

Blood flow to active muscles

What is defined as excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injury?

Overtraining

What is defined as the decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training?

Detraining