CSCS - Chapter 5 (Adaptions to Anaerobic Training Programs)

Compatibility of Aerobic and Anaerobic Modes of Exercise

* Aerobic * exercise = detrimental to POWER development more than strength *Anaerobic * may improve aerobic performance

Hormone Receptor Changes

* Androgen Receptors * depend on: - Muscle fiber type - Contractile activity - Concentrations of testosterone Resistance training has been shown to upregulate androgen receptor content within 48 to 72 hours after the workout

Anaerobic Training

High-intensity, intermittent bouts of exercise (weight training, plyometric drills, speed, agility, and interval training) Required ATP to be regenerated faster than the aerobic energy system is capable of * Anaerobic Alactic System * Phosphagen system * Anaerobic Lactic System * Glycolytic System

__________ is the increase in the number of muscle fibers via longitudinal fiber splitting?

Hyperplasia

Beneficial Adaptions of Anaerobic Training

Improved: Muscular strength Power Hypertrophy Muscular Endurance Motor skills and Coordination

Myogenesis

Muscle fibers contract, Akt/mTOR signaling increases dramatically * Critical for increasing muscle protein synthesis and subsequent growth * Formation of muscle tissue

Anaerobic Training and Bone Growth

Muscle strength and hypertrophy gains increase the force exerted on the bones, which results in a corresponding increase in bone mineral density (BMD) or the quantity of mineral deposited in a given area of bone Inactivity has opposite and more rapid effect Bone density will increase --> 6 months or longer (30-35 reps per)

Heavy Resistance Training (Muscular Adaptations)

Reduce mitochondrial density Reduced Capillary density Number of mitochondria stay the same or slight increase Density expressed relative to muscle area

Fiber size changes

Resistance training results in increases in both Type I and Type II muscle fiber area. Type II fibers have greater increases in size than Type I fibers Athletes with more fast-twitch fibers have a greater potential for increasing muscle mass

Chronic Cardiovascular adaptions at REST

Resting HR may decrease (4-13%) Resting BP may decrease (2-4%) As lean body mass increases, so to does Stroke Volume Increased left ventricle wall thickness * Rate-pressure product * --> HR x Systolic BP --> measure of myocardial work

Components of Mechanical Load (4)

Stimulate bone growth - * Magnitude of the load (intensity) * - * Rate of loading (speed) * - * Direction of the forces * - * Volume of loading (# of reps) *

Anaerobic Exercise (Muscular Adaptations)

Substantial reductions in muscle and blood pH This increased capacity allows an athlete to * better tolerate the accumulation of H+ within the working muscle * * resulting in delayed fatigue and greater muscular endurance * Improved buffering capacity (16-38%)

Structural and Architectural changes

* Angle of pennation: * Affects the force production capabilities as well as the range of motion of a muscle In pennate muscles, resistance training will increase angle of penation --> Triceps, vastus lateralis Fascicle length greater in strength-trained individuals

Bone Physiology

* Cortical Bone * -- Compact outer shell * Trabecular Bone * -- Spongy bone -- less dense, more surface area -- * response more rapidly to stimuli, more flexible - inclined to adaptive change *

Adaptions of motor units

* Gains in max strength and power * - Increased recruitment - Increase firing rate - Greater synchronization of neural discharge - Combination of all 3 Due to heavy resistance training, all muscle fibers get larger because motor units are recruited in a sequential order by --> their size --> Low-threshold first Once recruited, motor units need less activation to recruit

Muscle Growth

* Hypertrophy: * --> Muscular enlargement from an increase in cross-sectional area of the existing fibers --> Takes >16workouts to become evident Increase in the net accretion (synthesis, reduction in degradation, both) of contractile proteins actin and myosin within the myofibril and the increase in number of myofibrils within the muscle fiber New myofilaments are added to the myofibril resulting in an increase in its diameter (>CSA) Protein Synthesis increases after acute resistance training for 48hrs

Location of Tendon ruptures

* In trained individual: * body of tendon * In untrained individual: * tendon insertion on bone

Cardiovascular Responses to Acute Exercise (6)

* Increased: * - Cardiac output - Stroke Volume - HR - Oxygen uptake - Systolic blood pressure - Blood flow to active muscle * Eccentric phase - Increased SV and CO * * Heavy resistance training --> decrease in blood flow * Muscle contraction > 20%of max voluntary contraction will impede blood flow during a set --> leads to * reactive hyperemia * during rest periods

Performance improvements following Anaerobic Exercise

* Muscular Strength * - Untrained (+40%) - Moderately trained (+20%) - Trained (+16%) - Advanced (+10%) - Elite (+2%) * Body Composition * --> Resistance training can increase fat-free mass and reduce body fat by 1-9% --> Increases lean tissue mass, daily metabolic rate, and energy expenditure during exercise * Flexibility * Combination of resistance training and stretching appears to be the most effective method to improving flexibility with increasing muscle mass * Aerobic Capacity * -->Does not significantly affect aerobic capacity unless the individual is initially deconditioned --> Relatively untrained people can experience increases in VO2max ranging from 5-8% as a result from resistance training --> Circuit training and programs using high volume and short rest periods (30 secs or less) have been shown to improve VO2max * Motor Performance * Resistance training increases: - running economy - vertical jump - sprint speed - tennis serve velocity - swinging and - throwing velocity - kicking performance

Neuromuscular Reflex Potentiation

* Myotatic reflex * Harnesses the involuntary elastic properties of the muscle and connective tissue and acts to positively increase force production without any additional energy requirement Increase by 19-55% Anaerobic training causes positive changes in the reflex response of the neuromuscular system and enhances the magnitude and rate of force development via this reflex

Ligaments, Tendons, and Fascia Adaptions (Connective tissue)

* Procollagen: * parent protein of collagen; synthesized and secreted by fibroblasts * The degree of tissue adaption is proportional to the intensity of the exercise * --> anaerobic exercises that exceed strain threshold --> low to mod loads not enough to stimulate change in collagen

Muscle size vs Firing rate

* Smaller muscles * Rely on firing rate * Larger Muscles * Rely on recruitment

Sequence of protein synthesis

1. Water uptake 2. Non-contractile protein synthesis 3. Contractile protein synthesis Reduced degradation acts to maintain size of fibers - reducing net protein loss

Overtraining Syndrome (OTS)

A prolonged maladaptation of several biological, neurochemical, and hormonal regulation mechanisms (Worst case scenario) Can last 6 months + * Sympathetic Overtraining Syndrome * - Increased sympathetic activity - Thought to develop before the parasympathetic syndrome and predominates in younger athletes who train for speed/power * Parasympathetic Overtraining Syndrome * - Increased parasympathetic activity - Eventually all states of overtraining result in parasympathetic syndrome and the chronic suppression of most physiological systems

Endocrine Responses/Adaptions to Anaerobic Training (4)

Acute changes during and after exercise Chronic changes in acute response to workout Chronic changes in resting concentrations Changes in hormone receptor content

Skeletal muscle adaption

Adapts to anaerobic training in both structure and function Increasing its size Fiber type transitions Enhancing its biochemical and ultra-structural components These changes result in enhanced muscular strength, power, and muscular endurance

Sites where Connective tissue can increase strength/load bearing (3)

At junctions between tendon (and ligament) and bone surface Within the body of the tendon or ligament In the network of the fascia within skeletal muscle

Selective Recruitment

Athlete is able to inhibit the low-threshold motor units and in their place activate high-threshold motor units Critical for force production at very high speeds for muscle power

Example of Connective tissues

Bone Tendons Ligaments Fascia Cartilage

Chronic CV Adaptations to the response to * Acute Anaerobic Exercise *

Chronic resistance training decreases response to acute bout of resistance training Oxygen extraction is not improved with resistance training using heavy loads/low volume

Mistakes leading to Anaerobic Overtraining

Chronic use of high intensity or high volume or combination of both --> limited rest between workouts Excessively high volume of exercise that creates a stimulus that exceeds the athlete's ability to recover from the stress and may result in excessive soreness and residual fatigue --> need periodization

Fiber Type Transitions

Continuum base on oxidative properties (most to least) --> I, Ic, IIc, IIac, IIa, IIax, IIx * Type IIx fibers are considered a "reservoir" - with consistent activation, change into more oxidative type IIa * Occurs in early stages of resistance program Changes in hormonal factors correlated with changes in muscle fiber type

Which of the following is a symptom specific to nonfunctional overreaching?

Decreased Glycogen

Detraining

Decrement in performance and loss of accumulated physiological adaptations following the cessation of anaerobic training Strength performance is generally maintained for up to 4 weeks of inactivity --> Highly trained athletes decline significantly faster Can start to occur in as quick as 2 weeks

Neural Adaptions

Emphasize muscular speed and power and demand greatly on optimal neural recruitment for maximal performance Begins in the higher brain centers and continuing down to the level of individual muscle fibers Increased neural drive is critical to maximizing the expression of muscular strength & power

Sprint Training (Muscular Adaptations)

Enhance calcium release This assists in increasing speed and power production --> by promoting actin/myosin cross-bridge formation

Electromyography (EMG)

Examines the magnitude of neural activation within skeletal muscle Surface EMG - on skin Intramuscular EMG - needle/fine wire inserted into belly of muscle Increases which shows increased neural activity Onset of muscle hypertrophy occurs when EMG starts to drop

Overtraining

Excessive frequency, volume, or intensity of training, resulting in fatigue * Caused by a lack of proper rest and recovery * Overload --> Acute Fatigue --> Over-Reaching (FOR/NFOR) --> Overtraining (staleness)

Bone Formation

In response to * mechanical loading * * 1. Application of longitudinal weight-bearing force causes the bone to bend * (creating a stimulus for new bone formation at the regions experiencing greatest deformation) * 2. Osteoblast lay down additional collagen fibers at the site * * 3. Previously dormant osteoblasts migrate to the area experiencing the strain * * 4. Collagen fibers become mineralized and the bone diameter effectively increases * --> mineralized as calcium phosphate crystals

Principles of Training to Increase Bone Strength (5)

Include multiple joints Direct the force vectors primarily through the spine and hip (structural exercises) Apply external loads heavier than those with single-joint assistance exercises Be progressive in nature Training Variation - new stimulus

Specific changes in tendons that contribute to increase size/strength

Increase in collagen fibril diameter Greater number of covalent cross-links within the hypertrophied fiber Increase in number of collagen fibrils Increase in packing density of collagen fibrils

Resistance Training (Muscular Adaptations)

Increase: -- Myofibrillar volume -- Cytoplasmic density -- Sarcoplasmic reticulum and T-tubule density -- Sodium potassium ATPase activity Collectively, act to facilitate hypertrophy

Tendon Stiffness

Increases as a result of resistance training Loads 80% 1RM will * increase * tendon stiffness Loads 20% of 1RM does * not effect * tendon stiffness

CNS Adaptions

Intent to produce maximal levels of muscular force and power causes motor cortex activity to increase * Learning new exercise * Primary motor cortex activity is elevated in an effort to support the enhanced need for neuromuscular function Adaptions reflected by neural changes in spinal cord --> descending corticospinal tracts * Untrained individuals * --> electrical stimulation more effective than voluntary activation --> only 71% of muscle tissue activated during max efforts Increase neural drive and reductions in inhibitory mechanisms (Golgi tendon organs)

Non-functional Overreaching

Leads to stagnation and a decrease in performance lasting weeks/months 1. Decreased performance 2. Increased fatigue 3. Decrease vigor 4. Hormonal disturbances (Decreased glycogen)

Cartilage

Main function is to: - Provide smooth joint articulating surface - Shock absorber for forces directed through the joint - Aid in the attachment of connective tissue to the skeleton Lacks own blood supply - gets nutrients via diffusion from synovial fluid Moderate-high intensity anaerobic exercise adequate for * increasing cartilage thickness * -- throughout full range of motion

Minimal-Essential Strain

Min stress needed to stimulate bone growth/adaptions Approx. 1/10 the force needed to fracture the bone

Acute Anabolic hormonal responses

The acute anabolic hormonal response to anaerobic exercise is critical for exercise performance and subsequent training adaptations Upregulation of anabolic hormone receptors is important for mediating the hormonal effects. Increase testosterone, GH, Cortisol correlate with increased blood lactate levels

Neuromuscular Junction (NMJ)

The interface between the nerve and skeletal muscle and is another potential site for the occurrence of neural adaptations from anaerobic training Both high and low intensity running increase area of NMJ

Functional Overreaching

Training that leads to short-term decrements in performance Often a planned phase Recovery from this takes a few days/weeks if enough time is not given to recover will lead to non-functional overreaching

Chronic Changes in * Resting * Hormone Levels

Unlikely to have ______ in hormones concentrations following anaerobic exercise Reflect current state of the muscle tissue in response to the substantial changes to the program (intensity/volume) and nutritional factors Elevation during and after workout present receptors with enough stimulus to affect tissue remodeling -- not need ______ Can become detrimental to onset of down-regulation if elevated levels become _______

Ventilatory Response to Anaerobic Exercise

Ventilation rate generally does not limit resistance exercise Is either unaffected or only moderately improved by anaerobic training Sub-maximal activity --> breathing frequency reduced but tidal volume increased Improved ventilation characterized by reduction in * Ventilatory equivalent * --> ratio of air ventilated to oxygen used by the tissues

Bilateral Deficit

the force produced when both limbs are contracting together is less than the sum of the forces they produce when contracting unilaterally