Anaerobic and resistance training

1. Anaerobic and resistance training Module 4- Training

2. Exercise Response vs Training Adaptation • Exercise Response • 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. Table 5.2 (continued) (continued)