Anaerobic and resistance training Module 4- Training

Exercise Response vs Training Adaptation Change in one (or more) of the body’s systems or cells that occurs when a person exercises Temporary Acute Training Adaptation Change that takes place in the body’s systems or cells that results from long-term exposure to a situation or stimuli (Semi)-Permanent Chronic

Basic Principles of Training Overload The process of pushing the body or system beyond the level of stimuli to which it is accustomed Stimuli Frequency, duration and intensity Progressive Overload Specificity The concept of targeting the training to meet specific needs Can be applied to intensity, muscles, movements and energy pathways

Anaerobic Training Activities are high to maximum intensity and short duration The goal is to produce high forces and therefore, to produce a lot of ATP in a short period of time This increase in force causes what in the neuromuscular system? Increased motor unit summation Increased frequency of firing of recruited motor units More actin and myosin interactions and cross-bridge cycling

Figure 5.2

Anaerobic Training Neuromuscular Adaptations Increased Motor Unit Activation of the Agonist Muscle Increased Area of the Neuromuscular Junction (means there are more receptors for acetylcholine on the sarcolemma; improved signal to muscle cell) Increased Motor Unit Activation of the Synergist Muscle Increased Synchronicity of Agonist and Synergist(s) (all muscle fibers fire at same time) Decreased Antagonist Motor Unit Recruitment

Anaerobic Training Muscle Cell Adaptations Muscle Fiber Differentiation Type IIx muscle fibers develop myosin ATPase and myosin heavy chain segments (Type IIx ->Type IIa, no Type I to Type II differentiation) Increased Muscle Mass Increased muscle proteins Increased myofibril size and eventually number Increased muscle fiber size Increased muscle fiber number?

Anaerobic Training Metabolic Adaptations Major adaptation to the energy pathways has to do with enzyme activity Increased activity of creatine kinase, myokinase and phosphofructokinase Increased levels of stored ATP, creatine phosphate and glycogen (stored fat may increase) Increased tolerance to hydrogen ions Increased recovery abilities

Anaerobic Training Cardiovascular and Respiratory Responses These responses are most likely due to the need to rid the working tissues of metabolic by-products and provide oxygen for the recovery process Increased heart rate Increased blood pressure No change or slight decrease in stroke volume No change or slight increase in cardiac output Increased rate and depth of ventilation No change in oxygen uptake or consumption Decreased blood flow in working muscles with heavy resistance during the contraction Increase in tidal volume during exercise

Anaerobic Training Cardiovascular and Respiratory Adaptations Increased tolerance of higher blood pressure Capillary and mitochondrial densities can remain constant with certain training prescriptions Myocardial hypertrophy Left ventricle must push harder to overcome peripheral resistance

Table 5.2 (continued)

(continued) Table 5.2 (continued)