ADAPTIONS TO ANAEROBIC
TRAINING PROGRAMS
Chapter 5
, Page |1
Contents
Info....................................................................................................................................................................................... 3
Neural Adaptions................................................................................................................................................................... 6
Central Adaptions..............................................................................................................................................................6
Adaptions of Motor Units..................................................................................................................................................6
Neuromuscular Junction....................................................................................................................................................8
Neuromuscular Reflex Potentiation..................................................................................................................................8
Anaerobic Training and Electromyography Studies...........................................................................................................8
Muscular Adaptions.............................................................................................................................................................10
Muscular Growth.............................................................................................................................................................10
Fiber Size Changes...........................................................................................................................................................12
Fiber Type Transitions.....................................................................................................................................................12
Structural and Architectural Changes..............................................................................................................................13
Other Muscular Adaptions..............................................................................................................................................13
Connective Tissue Adaptions...............................................................................................................................................14
General Bone Physiology.................................................................................................................................................14
Anaerobic Training and Bone Growth.............................................................................................................................16
Principles of Training to Increase Bone Strength.............................................................................................................16
Adaptions of Tendons, Ligaments and Fascia to Anaerobic Training...............................................................................17
Adaptions of Cartilage to Anaerobic Training..................................................................................................................19
Endocrine Responses and Adaptions to Anaerobic Training...............................................................................................20
Acute Anabolic Hormone Responses...............................................................................................................................20
Chronic Changes in the Acute Hormonal Response.........................................................................................................20
Chronic Changes in Resting Hormonal Concentrations...................................................................................................21
Hormone Receptor Changes............................................................................................................................................21
Cardiovascular and Respiratory Responses to Anaerobic Exercise......................................................................................22
Acute Cardiovascular Responses to Anaerobic Exercise..................................................................................................22
Chronic Cardiovascular Adaptions at Rest.......................................................................................................................23
Chronic Adaptions of the Acute Cardiovascular Response to Anaerobic Exercise...........................................................23
Ventilatory Response to Anaerobic Exercise...................................................................................................................24
Compatibility of Aerobic and Anaerobic Modes of Training................................................................................................24
What Are the Improvements in Performance From Anaerobic Exercise?.......................................................................25
Overtraining........................................................................................................................................................................ 27
Mistakes That Can Lead to Anaerobic Overtraining........................................................................................................31
, Page |2
Hormonal Markers of Anaerobic Overtraining................................................................................................................32
Psychological Factors in Overtraining..............................................................................................................................32
Detraining............................................................................................................................................................................ 33
, Page |3
Info
Anaerobic training:
o Characterized by high-intensity, intermittent bouts of exercise
o Requires ATP to be regenerated t faster rate than aerobic energy system is capable of
Difference in energy requirement = made up by anaerobic energy system, which works in the absence of oxygen
o Anaerobic alactic system (Phosphagen/ creatine phosphate system
o Anaerobic lactic system ( Glycolytic system)
Long-term adaptions that occur in response to anaerobic training = specifically related to characteristics of the
training program
o Improvements in muscular strength, power, hypertrophy , muscular endurance, motor skills and
coordination = recognized as beneficial adaptions following anaerobic modalities
o Include: resistance training, plyometric drills and speed, agility and interval training
o Aerobic system = limited involvement n high-intensity anaerobic activities but plays important role in
recovery of energy stores during periods of low-intensity exercise/rest
Phosphagen system:
o Sprints+ plyometrics
o Usually less than 10 sec, minimize fatigue by allowing almost complete recovery between sets (5-7min)
Glycolytic system:
o Longer-duration interval-type anaerobic training
o Shorter rests adopted (20-60sec)
Integration of high-intensity exercise with short rest periods = considered important aspect of anaerobic training
o Athletes required to perform near-maximally under fatigued conditions during competition
o Critical that appropriate anaerobic training be programmed + prescribed in ways to optimize
physiological adaptions that determine performance
Competitive sports requires complex interaction of all energy systems + demonstrates how each of them
contributes to a varying extent in order to fulfill the global metabolic demands of competition
Wide variety of adaptions = repoted following anaerobic training, changes enable individuals to improve athletic
performance standards
o Nervous
o Muscular
o Connective tissue
o Endocrine system
o Cardiovascular system
o
TRAINING PROGRAMS
Chapter 5
, Page |1
Contents
Info....................................................................................................................................................................................... 3
Neural Adaptions................................................................................................................................................................... 6
Central Adaptions..............................................................................................................................................................6
Adaptions of Motor Units..................................................................................................................................................6
Neuromuscular Junction....................................................................................................................................................8
Neuromuscular Reflex Potentiation..................................................................................................................................8
Anaerobic Training and Electromyography Studies...........................................................................................................8
Muscular Adaptions.............................................................................................................................................................10
Muscular Growth.............................................................................................................................................................10
Fiber Size Changes...........................................................................................................................................................12
Fiber Type Transitions.....................................................................................................................................................12
Structural and Architectural Changes..............................................................................................................................13
Other Muscular Adaptions..............................................................................................................................................13
Connective Tissue Adaptions...............................................................................................................................................14
General Bone Physiology.................................................................................................................................................14
Anaerobic Training and Bone Growth.............................................................................................................................16
Principles of Training to Increase Bone Strength.............................................................................................................16
Adaptions of Tendons, Ligaments and Fascia to Anaerobic Training...............................................................................17
Adaptions of Cartilage to Anaerobic Training..................................................................................................................19
Endocrine Responses and Adaptions to Anaerobic Training...............................................................................................20
Acute Anabolic Hormone Responses...............................................................................................................................20
Chronic Changes in the Acute Hormonal Response.........................................................................................................20
Chronic Changes in Resting Hormonal Concentrations...................................................................................................21
Hormone Receptor Changes............................................................................................................................................21
Cardiovascular and Respiratory Responses to Anaerobic Exercise......................................................................................22
Acute Cardiovascular Responses to Anaerobic Exercise..................................................................................................22
Chronic Cardiovascular Adaptions at Rest.......................................................................................................................23
Chronic Adaptions of the Acute Cardiovascular Response to Anaerobic Exercise...........................................................23
Ventilatory Response to Anaerobic Exercise...................................................................................................................24
Compatibility of Aerobic and Anaerobic Modes of Training................................................................................................24
What Are the Improvements in Performance From Anaerobic Exercise?.......................................................................25
Overtraining........................................................................................................................................................................ 27
Mistakes That Can Lead to Anaerobic Overtraining........................................................................................................31
, Page |2
Hormonal Markers of Anaerobic Overtraining................................................................................................................32
Psychological Factors in Overtraining..............................................................................................................................32
Detraining............................................................................................................................................................................ 33
, Page |3
Info
Anaerobic training:
o Characterized by high-intensity, intermittent bouts of exercise
o Requires ATP to be regenerated t faster rate than aerobic energy system is capable of
Difference in energy requirement = made up by anaerobic energy system, which works in the absence of oxygen
o Anaerobic alactic system (Phosphagen/ creatine phosphate system
o Anaerobic lactic system ( Glycolytic system)
Long-term adaptions that occur in response to anaerobic training = specifically related to characteristics of the
training program
o Improvements in muscular strength, power, hypertrophy , muscular endurance, motor skills and
coordination = recognized as beneficial adaptions following anaerobic modalities
o Include: resistance training, plyometric drills and speed, agility and interval training
o Aerobic system = limited involvement n high-intensity anaerobic activities but plays important role in
recovery of energy stores during periods of low-intensity exercise/rest
Phosphagen system:
o Sprints+ plyometrics
o Usually less than 10 sec, minimize fatigue by allowing almost complete recovery between sets (5-7min)
Glycolytic system:
o Longer-duration interval-type anaerobic training
o Shorter rests adopted (20-60sec)
Integration of high-intensity exercise with short rest periods = considered important aspect of anaerobic training
o Athletes required to perform near-maximally under fatigued conditions during competition
o Critical that appropriate anaerobic training be programmed + prescribed in ways to optimize
physiological adaptions that determine performance
Competitive sports requires complex interaction of all energy systems + demonstrates how each of them
contributes to a varying extent in order to fulfill the global metabolic demands of competition
Wide variety of adaptions = repoted following anaerobic training, changes enable individuals to improve athletic
performance standards
o Nervous
o Muscular
o Connective tissue
o Endocrine system
o Cardiovascular system
o
