Chapter 5 - Anaerobic Training Adpatations

Acute Responses

Immediate physiological changes that occur during and shortly after exercise, such as increased heart rate and enhanced blood flow to muscles.

Chronic adaptations

Physiological changes that occur with repeated training over time, leading to improved performance and efficiency.

Anaerobic training stresses anaerobic energy systems

ATP-PC and Glycolytic energy pathways that provide quick bursts of energy, improving power and strength.

Types of High intensity, intermittent exercise

resistance training, plyometrics, sprinting, agility training, high intensity intervals.

What performance improvements occur following anaerobic exercise?

Increased muscle strength, power, local muscular endurance, body composition, flexibility, aerobic capacity, motor performance

Adaptation

A change in structure of function that results in improved ability to respond to a stressor and maintain homeostasis

Adaptations to anaerobic training occur through the

neuromuscular, musculoskeletal, metabolic, endocrine and cardiorespiratory systems 

Measuring neuromuscular activity

Electromyographyis a technique used to assess the electrical activity of muscles during contraction, providing insights into muscle activation patterns and neuromuscular function.

EMG tell us

Amplitude of electrical activity and muscular activation patterns in the muscle during activity.

EMG does not tell us

which motor units are being recruited and force production 

Neuromuscular responses to activity

motor unit recruitment, rate coding, excitation-contraction coupling, proprioception-GTO and muscle spindles, stretch-shortening cycle

chronic anaerobic training augments

increased agonist recruitment, increased firing frequency, more synchronized motor unit activation, reduced inhibitory mechanisms. These adaptations enhance overall muscle strength and performance.

motor unit recruitment

the process of activating additional motor units to increase muscle force and performance during exercise.

motor unit recruitment effects

recruiting high threshold units, less activation required, selective recruitment 

selective recruitment

involves the activation of specific motor units based on the demands of the task, allowing for efficient force production.

post activation potential

a phenomenon where muscle strength and power output are enhanced following a prior contraction, due to increased motor unit recruitment and synchronization.

increases in muscle size will decrease

activation at the same force requirement due to changes in muscle fiber composition.

neural adaptations in neuromuscular junction

increased end plate surface and increased acetylcholine receptors enhancing signal transmission and leading to improved muscle activation.

neuromuscular reflex potentiation

a phenomenon where the strength of a muscle contraction is enhanced following a stretch- 19-55% increase stretch reflex 

Cross-education effect

is a training phenomenon where strength gains occur in an untrained limb due to training in the opposite limb, illustrating neural adaptations.

average increase in contralateral strength

resulting from cross-education, typically observed as a 8% increase in strength in the untrained limb.

bilateral deficit

force production bilaterally is lower than sum of forces produced unilaterally   

bilateral facilitation

is an increase in strength or performance when both limbs are used simultaneously compared to the sum of their individual contributions.

bilateral deficit occurs in

untrained individuals and can be improved with bilateral training. 

decreased antagonist co-contraction

is a reduction in the simultaneous activation of opposing muscle groups, allowing for greater force production during movements. higher activation of antagonist in untrained individual.

training decreases

antagonist activation  

muscular adaptations to anaerobic training

increased cross sectional area (CSA), muscle hypertrophy, increased number of myofibrils, increased sarcoplasmic content

muscle hypertrophy

the enlargement of muscle fibers as a result of resistance training, leading to increased muscle strength and size.

what stimulates hypertrophy?

Muscle damage, mechanical tension, and metabolic stress from resistance training.

synthesis rates elevated

up to 48 hrs after resistance training This elevation reflects increased muscle repair and growth.

exercise induced muscle damage

refers to the micro-tears in muscle fibers that occur during intense exercise, leading to inflammation and subsequently adaptive growth during recovery.

fiber type transitions

refer to the shifts in muscle fiber composition that can occur with different training modalities

I >I c >IIc > IIac > IIa> IIax >  IIx 

training makes fibers more

oxidative  

structural and architectural changes in muscle

increased pennation angle, increased fascicle length, greater cross sectional area, increased force production capacity

increased sarcoplasmic reticulum and t-tubule density

contributes to enhanced calcium handling and muscle contraction efficiency.

structural muscular adaptations

increased sarcoplasmic reticulum and t-tubule density, reduced mitochondrial and capillary density, increased buffering capacity, increased substrate storage (ATP, PC, glycogen)

bone adaptations from anaerobic training

include increased bone density, improved bone mass, and enhanced mineralization as a response to mechanical overload.

mechanical loading and bone growth

osteoblasts secrete protein, proteins become mineralized to for hard outer surface of bone, increased bone mineral density.

time course for bone adaptations

> 6 months

minimal essential strain

the threshold stimulus necessary to initiate bone remodeling and adaptation, typically associated with mechanical forces applied to bone. 1/10th fore required to fracture bone 

MES increases

diameter of bone and increases surface area of which force is distributed and reduces mechanical stress

training principles for increasing bone strength

increase in muscle strength will result in greater stress on bone, specificity of loading- mechanical stress is placed on specific structures and progressive overload is necessary to continue adaptations.

structural exercises- multi-joint exercises that load spine and hip

that involve multiple joints and require stabilization of the core, enhancing strength and bone density.

young bones

are more responsive to loading and adaptations, making them crucial for developing bone strength during growth and development.

beneficial for minimizing

stress fractures and bone related conditions

collagen fibers

 form the structure of connective tissue and provide strength and flexibility to bones and tendons.

collagen strength comes from

cross-linking adjacent collagen molecules

collagen bundles form longitudinally to form

tendons (connect muscle to bone) and ligaments (connect bone to bone) and fascia (sheets of connective tissue)

Tendons and ligaments have small number of

active cells and very low blood supply

tissue contains elastic fibers (elastin)

which allow for stretch and recoil, providing flexibility and resilience.

Connective tissue adaptations

degree of adaptation determined by exercise intensity and duration, leading to increased collagen synthesis

sites of connective tissue adaptation

junctions between tendon/ligament and bone surface, body of the tendon/ligament, fascial network

increased strength of connective tissue results from

increased collagen fibril diameter, greater number of collagen cross links, increased number of collagen fibrils, increase in packing density of collagen fibrils

increased tendon stiffness increases

force transmission- heavy load needed to increase tendon stiffness

adaptations to cartilage

dense connective tissue with considerable force absorbing capacity 

hyaline cartilage

found on articulating surface of bones and provides smooth surfaces for joint movement.

fibrous cartilage

found in between intervertebral discs and junction of tendons and bones that provides support and absorbs shock.

main function of cartilage

smooth joint articulating surface, force absorption for joints, attachment of connective tissue to skeleton

cartilage lacks

blood supply and must receive nutrients from synovial fluid

acute cardiovascular adaptation to anaerobic training

includes increased heart rate, blood pressure and stroke volume, improved efficiency of oxygen usage.

blood pressure highest during

concentric phase of the lift- does not result in chronic high blood pressure

blood flow decreased to

active muscle during exercise set

blood flow decrease caused by

contraction occludes capillary flow

acute lack of blood flow causes

potent anabolic stimulus

reactive hyperemia

is a temporary increase in blood flow to a tissue following a period of reduced blood flow, often associated with muscle contractions.

chronic cardiovascular adaptations

resting HR-no change or decreased

Blood Pressure- slight decrease

cholesterol unchanged of slightly improved

hypertrophy of left ventricular wall no change

cardiovascular response is reduced at a given absolute intensity or workload

respiratory adaptations - ventilatory response

ventilation rate does not limit anaerobic exercise performance, minimal improvements,but adaptations include increased tidal volume and efficiency in gas exchange.

concurrent training

is a training approach that combines both resistance and aerobic exercises, aimed at improving overall fitness and performance.

interference effect

simultaneous training in different modalities, such as endurance and strength, can hinder the performance gains in one type due to conflicting physiological adaptations.

aerobic training may

negatively affect anaerobic performance- power and speed affected more than strength

highly dependent on volume, frequency and intensity

anaerobic training does not appear to

negatively affect aerobic power

overtraining

is a condition resulting from excessive training without adequate recovery, leading to decreased performance, fatigue, and potential injury.

Sympathetic OTS

is a state of overtraining characterized by increased sympathetic nervous system activity, leading to heightened stress responses and fatigue.

Parasympathetic OTS

is a condition of overtraining where there is a dominant parasympathetic nervous system response, resulting in decreased heart rate and increased fatigue.

Overreaching

is a short-term decrease in performance due to excessive training stress, which can improve with appropriate rest and recovery. Non-functional and Functional overreaching are the two types, each affecting recovery in different ways.

detraining

principle of reversibility where performance and physical adaptations are lost when training ceases or significantly reduces. It highlights the importance of consistent training to maintain fitness levels.

muscle memory

is the ability of the muscles to regain strength and coordination more quickly after a period of detraining. This phenomenon occurs due to the lasting adaptations in the neuromuscular system and muscle fibers.