Physiological Adaptations to Anaerobic

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Physiological Adaptations to Anaerobic Aerobic
Endurance Training ProgramsCh. 8
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Key concepts of physiological adaptations to
exercise training

• Each person responds a little different to each
  training program. Ultimately, an individualized
  training program is needed to address the
  specific needs responses of the athlete.
• The magnitude of the physiological or performance
  gain is related to the size of an athletes
  adaptation window (genetic ceiling for change).

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• 3. The amount of physiological adaptation depends
  on effectiveness of exercise prescriptions used
  in training program. Exercise training programs
  need to change provide variation to keep
  exercise stimulus effective in eliciting positive
  changes or maintaining sport fitness

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• 4. Training for peak athletic performance is
  different from training for optimal health
  fitness because, in athletes, the level of
  adaptation usually requires considerably higher
  training intensities, frequencies, volumes of
  exercise than needed for general health
  fitness. Careful balance is needed in the
  exercise prescriptions to integrate the different
  types of training in a total conditioning program.

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• 5. There is a psychological component to
  training, this must not be forgotten, as each
  individual responds differently psychologically
  to a given physical stress.

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Anaerobic Training

• Energy systems
• 2 primary anaerobic energy sources
• Phosphagen glycolysis (anaerobic glycolysis)
• Aerobic metabolism plays role in maintaining
  power output recovering energy stores
• Contribution of which system depends on
  intensity, duration, rest intervals
• Phosphagen- short duration, high intensity with
  long rest periods
• Glycolytic- longer, less intense with shorter
  rest periods

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Phosphagen system

• ATP immediately available for energy, allowing
  heads to detach from actin cycling of heads
  continues at high rate to produce power output
• ATP concentration does not decrease in proportion
  to demand because products of ATP hydrolysis-
  ADP, inorganic phosphate, hydrogen ions-
  participate with creatine phosphate to re-form
  ATP
• Creatine supplementation provides more building
  blocks in muscle for more ATP needed for strength
  power

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• Maximal power skills often performed within
  highly aerobic or glycolytic environment
• kick at end of close race sprint to shoot in
  soccer
• Demonstrates importance of recovering high-energy
  phosphates, buffering acidic conditions,
  training programs that integrate 2 metabolic
  systems
• Increases in ATP creatine phosphate occur only
  in trained muscles
• Training activities of high power output produce
  large gains in muscles phosphagen content

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Glycolysis

• Breakdown of glucose to pyruvic acid conversion
  of this to
• lactic acid in anaerobic metabolism,
• or, to acetyl CoA enter aerobic energy pathway
• Requires more time for energy production than
  phosphagen system
• The cost of relying on this source to keep power
  output high in production of lactate hydrogen
  ions, is fatigue lower power outputs

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• Trained athletes can better buffer lactic acid
  hydrogen ions thus tolerate higher
  concentrations in blood muscle than untrained
  athletes
• Takes about 6-8 weeks of anaerobic workouts that
  elevate muscle blood lactate concentrations
  allow intra- intercellular buffering mechanisms
  to adapt

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• Symptoms of nausea, dizziness, vomiting,
  extreme fatigue that occur during glycolytic-type
  sports or conditioning can be reduced with
  training
• Not a good workout serious mistake in
  progression rate, athlete is sick, reduced force
  production inability to concentrate

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Oxidative system

• After 20-30s of intense activity, aerobic
  contribution for energy increases dramatically to
  help maintain power output
• Aerobic metabolism can contribute to 40-45 of
  required energy during anaerobic events to help
  maintain power output

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Methods modes of anaerobic training

• Anaerobic training concentrating on phosphagen
  system are typically done under 10s in duration
  provide almost complete recovery (5-7 min)
• So lactic acid does not accumulate to large
  extent athletes can perform at maximal
  intensities, optimal neural recruitment

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• Glycolytic conditioning (enhance acid-buffering
  mechanisms) has shorter rest periods
  performances at less than optimal speed power
  output
• Integrating the 2 metabolic demands is important
  in training because typically athletes perform
  under fatigued conditions
• Each metabolic component needs to be trained
  individually for optimal results,
• , both need to be combined in sport-related
  training

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• Aerobic system is not typically involved in
  sustaining actual activity, but is more involved
  with recovery of energy stores
• In interval training, duration of rest period is
  vital factor
• Long rest periods (work-to-rest ratio 112),
  lactic acid concentrations low, increases in SV
  are minimal, improvements in aerobic power in
  bodys ability to buffer acid not seen
• If short rest periods (11 or 10.5) are used,
  opposite adaptations occur, possibly at extent of
  optimal speed improvements
• RT is form of anaerobic exercise

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Neural Adaptations to Anaerobic Training

• Activation of motor units influenced by concept
  called the size principle
• Motor units that contain Type I Type II fibers
  are organized according to some size factor
  smaller 1st then larger
• In typical recruitment, low threshold motor units
  are recruited 1st have lower force capabilities
  than higher threshold motor units, which can
  produce more force

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• Typically, to get to high threshold motor units,
  body must 1st recruit lower threshold motor units
• Unless with rare exceptions, that are adaptations
  to training, one learns to inhibit recruitment of
  low threshold motor units jump to higher ones
  to gain more force power more quickly

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• During progressive RT, neural factors seem to
  mediate large portion of strength increases
  without large increases in cross-sectional muscle
  area initial 2-8 weeks
• Factors that contribute
• increased inhibition of antagonistic muscle,
• better co-contraction increased activation of
  synergistic muscles,
• inhibition of neural protective mechanisms,
• increased motor units excitability

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Muscular Adaptations to Anaerobic Training

• Hypertrophy- increase in fiber size
• Hyperplasia- increase in of muscle cells still
  debated whether it even occurs, small increase if
  it does

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• 5 acute program variables of a resistance
  exercise protocol
• Choice of exercise
• Order of exercise
• Resistance or intensity used
• of sets
• Length of rest period between sets exercises

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• Principle of training specificity- use of
  specific type of resistance exercise protocol to
  elicit specific type of physiological adaptation
  one of basic principles of program design
  development
• Adaptations to RT depend on increased demands
  placed on neuromuscular system
• With initiation of heavy RT, changes in muscle
  protein take place within couple of workouts
• Muscle fiber hypertrophy appears to take gt16
  workouts to increase contractile protein content
  in muscle cell

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Fiber type changes

• With training activation of high-threshold
  motor units, there is transition from Type IIb to
  IIa can occur within weeks
• Transition from Type I to Type II, seems less
  probable

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Aerobic Endurance Exercise Training Adaptations

• As with RT, aerobic endurance training requires
  proper progression, variation, specificity,
  overload if physiological adaptations are to take
  place
• Aerobic metabolism plays vital role in human
  performance is basic to all sports, if for no
  other reason than recovery

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• Athletes can gain aerobic training adaptations
  without use of long-distance running because a
  variety of alternative training programs exist
  (interval training)
• Long runs for strength power athletes may be
  irrelevant or can be detrimental to power
  development

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• Intensity of training is one of most important
  factors in improving maintaining aerobic power
• Short, high intensity bouts of interval sprints
  can improve maximal oxygen uptake if interim rest
  period is also short
• Longer training sessions with longer rest periods
  results in less improvement in aerobic capacity-
  long rest improves sprint speed

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• Aerobic endurance training results in
• Reduced body fat
• Increased maximal oxygen uptake
• Lower blood lactate concentrations
• Increased mitochondrial capillary densities
• Improved enzyme activity

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• Nervous system adaptations play role in early
  stages of aerobic endurance training
• Efficiency increased
• Fatigue of contractile mechanisms delayed

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Overtraining

• Overtraining- excessive frequency, volume, or
  intensity of training, resulting in fatigue
  (which is due to lack of proper rest recovery)
• Overreaching- overtraining occurring on a short
  term basis
• Recovery from this usually achieved within a few
  days
• Often planned phase of many training programs
• Can be considered 1st stage of overtraining
  syndrome

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• Strength power overtraining is a problem that
  arises when mistakes are made in acute training
  program variables that define exercise stimuli
  for the workout
• Performance plateau well below athletes genetic
  potential or decrease in performance can indicate
  overtraining

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• Most common mistake made in training is in rate
  of progression
• If mechanical chemical loads are created that
  damage fundamental structures involved with
  adaptations required for improved performance,
  overtraining can occur rapidly
• Overtraining classically thought of as mistakes
  in intensity or volume
• Periodization uses these 2 variables carefully to
  plan an appropriate rate of progression, also
  planned rest

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• Training equipment choices
• Fixed-form equipment maintains pattern of
  movement over range of motion
• Free-form exercise uses free wts. or machines
  that allow multiple planes of movement require
  balance

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• Exercises in the workout must be prioritized so
  that the ones most important to training goal are
  placed at beginning of a workout
• More complex exercises large muscle group
  exercises typically must be placed in beginning
  of workout to optimize their performance
  intensity

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• Mistakes in the real world are often due to
  highly motivated athletes using high volume of
  heavy loads taking little time to recover
• Overtraining in older athletes can come from lack
  of modifying rate of progression to allow for
  their slower rate recovery, than when they were
  younger

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• Number of sets or volume in a workout has been
  found to be important for continued gains in
  building programs
• Inappropriate volume of exercise can create
  exercise stimulus that exceeds physiological
  ability of individual to recover
• If too much done too quickly, overtraining can
  occur due to lack of tissue recovery, too much
  total body physiological stress, psychological
  stress, or energy substrate depletion

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• Amount of rest between exercises is often
  overlooked
• Rest periods around 1 min. or greater
  dramatically decrease blood lactate levels than lt
  1 min., which allow for better muscle
  contractions workout

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Markers of Aerobic Overtraining

• Decreased perfomance
• Decreased body fat
• Decreased maximal oxygen uptake
• Increased muscle soreness
• Decreased muscle glycogen
• Increased creatine kinase
• Altered cortisol concentration
• More pg. 166

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Psychological factors in overtraining

• Decreased vigor, motivation, confidence
• Raised levels of tension, depression, anger,
  fatigue, confusion, anxiety, irritability
• Impaired concentration with heavy training
• Monitoring mood mental state is very important
  to gaining insights into overtraining

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Detraining

• If inactivity, rather than proper recovery,
  follows exercise, an athlete loses training
  adaptations
• Aerobic endurance adaptations are most sensitive
  to periods of inactivity because of enzymatic
  basis
• Strength improvements seem more resistant to
  inactivity
• Periodization attempts to provide adequate
  recovery while preventing detraining
• Proper exercise variation, maintenance programs,
  active recovery periods can adequately protect
  against serious detraining effects