Summary
Summary Adaptions to Anaerobic Training Programs
An in-depth summary af chapter 5, Adaptions to anaerobic Training Programs, from the Essentials of Strength Training and Conditioning
[Show more]
Connected book
Book Title:
Author(s):
- Edition:
- ISBN:
- Edition:
Content preview
ADAPTIONS TO ANAEROBICTRAINING PROGRAMS
Chapter 5
, Page |1
Contents
Info....................................................................................................................................................................................... 3
Neural Adaptions................................................................................................................................................................... 6
Central Adaptions..............................................................................................................................................................6
Adaptions of Motor Units..................................................................................................................................................6
Neuromuscular Junction....................................................................................................................................................8
Neuromuscular Reflex Potentiation..................................................................................................................................8
Anaerobic Training and Electromyography Studies...........................................................................................................8
Muscular Adaptions.............................................................................................................................................................10
Muscular Growth.............................................................................................................................................................10
Fiber Size Changes...........................................................................................................................................................12
Fiber Type Transitions.....................................................................................................................................................12
Structural and Architectural Changes..............................................................................................................................13
Other Muscular Adaptions..............................................................................................................................................13
Connective Tissue Adaptions...............................................................................................................................................14
General Bone Physiology.................................................................................................................................................14
Anaerobic Training and Bone Growth.............................................................................................................................16
Principles of Training to Increase Bone Strength.............................................................................................................16
Adaptions of Tendons, Ligaments and Fascia to Anaerobic Training...............................................................................17
Adaptions of Cartilage to Anaerobic Training..................................................................................................................19
Endocrine Responses and Adaptions to Anaerobic Training...............................................................................................20
Acute Anabolic Hormone Responses...............................................................................................................................20
Chronic Changes in the Acute Hormonal Response.........................................................................................................20
Chronic Changes in Resting Hormonal Concentrations...................................................................................................21
Hormone Receptor Changes............................................................................................................................................21
Cardiovascular and Respiratory Responses to Anaerobic Exercise......................................................................................22
Acute Cardiovascular Responses to Anaerobic Exercise..................................................................................................22
Chronic Cardiovascular Adaptions at Rest.......................................................................................................................23
Chronic Adaptions of the Acute Cardiovascular Response to Anaerobic Exercise...........................................................23
Ventilatory Response to Anaerobic Exercise...................................................................................................................24
Compatibility of Aerobic and Anaerobic Modes of Training................................................................................................24
What Are the Improvements in Performance From Anaerobic Exercise?.......................................................................25
Overtraining........................................................................................................................................................................ 27
Mistakes That Can Lead to Anaerobic Overtraining........................................................................................................31
, Page |2
Hormonal Markers of Anaerobic Overtraining................................................................................................................32
Psychological Factors in Overtraining..............................................................................................................................32
Detraining............................................................................................................................................................................ 33
, Page |3
Info
Anaerobic training:
o Characterized by high-intensity, intermittent bouts of exercise
o Requires ATP to be regenerated t faster rate than aerobic energy system is capable of
Difference in energy requirement = made up by anaerobic energy system, which works in the absence of oxygen
o Anaerobic alactic system (Phosphagen/ creatine phosphate system
o Anaerobic lactic system ( Glycolytic system)
Long-term adaptions that occur in response to anaerobic training = specifically related to characteristics of the
training program
o Improvements in muscular strength, power, hypertrophy , muscular endurance, motor skills and
coordination = recognized as beneficial adaptions following anaerobic modalities
o Include: resistance training, plyometric drills and speed, agility and interval training
o Aerobic system = limited involvement n high-intensity anaerobic activities but plays important role in
recovery of energy stores during periods of low-intensity exercise/rest
Phosphagen system:
o Sprints+ plyometrics
o Usually less than 10 sec, minimize fatigue by allowing almost complete recovery between sets (5-7min)
Glycolytic system:
o Longer-duration interval-type anaerobic training
o Shorter rests adopted (20-60sec)
Integration of high-intensity exercise with short rest periods = considered important aspect of anaerobic training
o Athletes required to perform near-maximally under fatigued conditions during competition
o Critical that appropriate anaerobic training be programmed + prescribed in ways to optimize
physiological adaptions that determine performance
Competitive sports requires complex interaction of all energy systems + demonstrates how each of them
contributes to a varying extent in order to fulfill the global metabolic demands of competition
Wide variety of adaptions = repoted following anaerobic training, changes enable individuals to improve athletic
performance standards
o Nervous
o Muscular
o Connective tissue
o Endocrine system
o Cardiovascular system
o
The benefits of buying summaries with Stuvia:
Guaranteed quality through customer reviews
Stuvia customers have reviewed more than 700,000 summaries. This how you know that you are buying the best documents.
Quick and easy check-out
You can quickly pay through EFT, credit card or Stuvia-credit for the summaries. There is no membership needed.
Focus on what matters
Your fellow students write the study notes themselves, which is why the documents are always reliable and up-to-date. This ensures you quickly get to the core!
Frequently asked questions
What do I get when I buy this document?
You get a PDF, available immediately after your purchase. The purchased document is accessible anytime, anywhere and indefinitely through your profile.
Satisfaction guarantee: how does it work?
Our satisfaction guarantee ensures that you always find a study document that suits you well. You fill out a form, and our customer service team takes care of the rest.
Who am I buying this summary from?
Stuvia is a marketplace, so you are not buying this document from us, but from seller Educationalist94. Stuvia facilitates payment to the seller.
Will I be stuck with a subscription?
No, you only buy this summary for R120,00. You're not tied to anything after your purchase.
Can Stuvia be trusted?
4.6 stars on Google & Trustpilot (+1000 reviews)
79223 documents were sold in the last 30 days
Founded in 2010, the go-to place to buy summaries for 14 years now