Ch.4

Anaerobic training

High intensity, anaerobic bouts of exercise such as weight training, plyometric drills, speed, agility, intervals

Anaerobic training Phosphagen

Short energy bursts of 10s or less

Anaerobic training Glycolytic

Short rest intervals combined with high intensity bouts

Anaerobic training oxidative

Rarely involved; kind of involved in recovery of energy stores while at rest

Increasing force development and motor unit activation begins with the _____ ____

Motor cortex

When maximal force is desired, all available motor units must be _____

Activated

Motor unit firing rates greatly adapt with heavy resistance training for what individuals

Trained

Only a fraction of muscle tissue is activated during maximal effort for what individuals

Untrained

____ muscles increase max strength and power output

Agonist

What 4 factors increase max strength and power

1. Faster rate of firing

2. Increase muscle recruitment

3. Improved synchronization of motor unit firing

4. Reduction of inhibitory mechanisms GTOs

Low threshold motor units are recruited ___ and have ___ force capabilities than higher

First, lower

To get to high threshold motor units, the body must recruit ____ motor units first

Low threshold

Heavy resistance training neural adaptations

All muscle fibers get larger (hypertrophy) and recruited in consecutive order

Advanced weight lifters neural adaptations

• selective recruitment

• Low threshold inhibited

• Higher threshold recruited first with greater force production, power/speed

Skeletal muscle adapts to anaerobic training by

1. Increase size

2. Facilitate fiber type transitions

3. Enhance muscle fiber recruitment patterns

Changes in skeletal muscle adaptations to anaerobic training result in what 3 things

Enhanced muscle strength, power, and muscular endurance

Hypertrophy

Synthesis of actin and myosin within myofibril; increase in number of myofibrils

Fiber size changes

• resistance training increases Type ½ muscle fiber area

• Type 2 have greater increases in size

Proportions of type I and type II are _______ genetically

Predetermined

Type IIx

Strength and power fibers (powerlifting)

Type IIa

Oxidative and fatigue resistant properties (aerobic)

Forces that reach or exceed a _____ ______ initiate new bone formation

Threshold stimulus

Muscle strength and hypertrophy gains increase ___ exerted on bones which increases ___ _____ density

Force; bone mineral

Trabecular bone

Responds more rapidly to stimuli

Cortical bone

Dense and forms a compact outer shell supported by trabecular bone

Minimal essential strain

Threshold stimulus that initiates new bone formation

MES is approximately ____ of force required to fracture bone

1/10

Bone modeling has 4 steps

1. Application of longitudinal weight-bearing force causing bone to bend

2. Osteoblasts lay down collagen fibers

3. Dormant osteoblasts migrate to area of strain

4. Collagen fibers mineralize and bone diameter increases

4 things to increase bone strength

1. Magnitude of load (intensity)

2. Rate of loading

3. Direction of forces

4. Volume of loading (reps)

Specificity of loading uses ____ exercises to direct force vectors through the ___ and ___, allowing greater absolute loads in training

Structural; spine; hip

Proper exercise selection uses _______ exercises

Multi-joint

Progressive overload principle increases the ____ as tissues become ______ to stimulus

Load; accustomed

Variation ____ exercises to change the distribution of the ____ _____ to present a unique stimulus

Varies; force vectors

Axial loading has force vectors towards

Frame

Closed chain exercises have ____ or ____ stationary and in contact with an ______ force

Feet; hand; immovable

Overtraining consists of 3 things

Excessive frequency, volume, and intensity

Common outcomes of overtraining include

Extreme fatigue, illness, and injury

Overreaching is defined as

Excessive training on a short-term basis

Functional overreaching has a small level of ________ exhibited for ______ and ______ to be made (easily achieved and first stage of overtraining syndrome)

Overreaching; improvements; adaptations

Overtraining syndrome lasts up to ___ months

6

Who is most affected from overtraining

Aerobic endurance athletes

What training has a long term regression from overtraining

Resistance

Sympathetic overtraining syndrome has increased SNS at ____ and a prominent indicator is _____ resting HR

Rest; increased

Parasympathetic overtraining syndrome has increased PSNS at ___ and ____; prominent indicator is ____ resting HR

Rest; exercise; decreased

Overtraining syndrome is when ____ are made in acute training program variables

Mistakes

Overload is

Overreaching or super compensation

Most common mistake made in overtraining is _____ applied too rapidly

Progression

Supplemental training is

Adding too much to assigned training responsibilities

Markers or anaerobic overtraining are acute ____ and _____ increases beyond normal exercise induced levels

Epinephrine and norepinephrine

Performance _____ occur too late to be a good predictor for overtraining

Decrements

Psychological effects for overtraining include

Increased tension, depression, anxiety and decreased joy, motivation, concentration

Mistakes that can lead to anaerobic overtraining include

• improper exercise program design (chronic use of high intensity/volume)

• Failure of monitoring/awareness from coaching staff

• Failure of acceptance by athlete