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Chapter 5 Adaptations to Anaerobic Training Programs - Coggle Diagram
Chapter 5 Adaptations to Anaerobic Training Programs
Lactate Threshold: lactate production exceeds clearance; Typically ~150-155 BPM for college age athlete
Anaerobic Energy System (without oxygen)
phosphagen or creatine phosphate system
less than 10 secs, rest longer time
PCr + ADP = ATP
work rest ratio: 1:12 - 1:20
anaerobic glycolysis (lactate)
30 -90secs
body building, high reps low rest
300 yard shuttle - 1 min
wrestling
work rest ratio: 1: 3 - 1:5
size principle: Motor unit's activation from smaller to larger, generally Type I (oxidative) to Type IIa to Type IIx (glycolytic)
Selective Recruitment: advanced lifters may recruit larger MUs and skip smaller ones when they need high power and speed
Anaerobic Training effects
Nervous system - better brain to muscle connection
muscular system
hypertrophy
increased cross-section area
more actin and myosin in myofibril
more structural protein to increase diameter
NO increase in muscle cells!
decreased mitochondrial and capillary density
increased ATP/creatine storage, phosphate, H+buffering, Glycogen storage, Sarcoplasmic reticulum density, T-tubule density, Na/K ATP phase activity, number of collagen cells
bones: takes 6 mths to adapt: osteoblasts deposits collagen into bones in response to strain
cardiovascular system
endurance training: increased left ventricle size; anaerobic training increase left ventricle wall thickness