1. Anaerobic and resistance training
Module 4- Training

2. 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

3. 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

4. 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

5. Figure 5.2

6. 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

7. 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?

8. 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

9. 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

10. 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

11. Table 5.2
(continued)

12. (continued)
Table 5.2 (continued)