Anaerobic Training Adaptations and Power

Anaerobic Training Adaptations

• Anaerobic training encompasses various high-intensity training programs, including sprint training, resistance training (powerlifting, hypertrophy, circuit training), and high-intensity interval training (HIIT).
• Plyometric training is another form of anaerobic training.
• All anaerobic training involves high-intensity, short-duration (<3 minutes) movements.
• Adaptations to anaerobic training vary based on the specific type of training; for example, strength gains are more prominent with powerlifting, while circuit training can enhance endurance.
• The energy system employed during the exercise needs careful consideration to understand bioenergetic training specificity.
• The work-to-rest ratio is critical, as aerobic adaptations occur when the oxidative system is stressed by shortened rest periods following anaerobic exercise.

Anaerobic Power and Capacity

• Anaerobic power and capacity can be assessed using tests like the Wingate anaerobic test (30 seconds), which assesses anaerobic power.
• Training enhances anaerobic power and capacity.
• Anaerobic training increases type II muscle fiber cross-sectional area but decreases type I fiber cross-sectional area (to a lesser extent).
• The percentage of type II muscle fibers increases, while type I fibers decrease post-training.

Phosphagen System Adaptation

• ATP-PCr system specific training leads to greater strength and power.
• Exercise increases the activity of enzymes involved in the phosphagen system.

Glycolytic System Adaptation

• Training enhances glycolytic enzyme activity, including hexokinase, PFK, LDH, and glycogen phosphorylase.
• Increased glycogen phosphorylase activity contributes to greater strength and capacity for anaerobic exercise.

HIIT Training Adaptations

• HIIT (high-intensity interval training) is a time-efficient method for inducing adaptations typically associated with endurance training.
• HIIT training can increase VO2 max.
• HIIT induces adaptations in mitochondrial enzymes, including cytochrome oxidase (COX), citrate synthase (CS), and malate dehydrogenase.

Enzymatic Adaptations

• Anaerobic training results in specific adaptations in muscle enzyme activity for both oxidative and glycolytic systems.
• Oxidative system enzymes, such as succinate dehydrogenase and malate dehydrogenase, show significant increases in activity after aerobic training.
• Anaerobic training has a more prominent effect on anaerobic enzymes, like creatine kinase, phosphofructokinase, and lactate dehydrogenase.

This quiz explores the various aspects of anaerobic training, including high-intensity training types like sprinting and resistance approaches. It focuses on adaptations specific to different training methods and the importance of energy systems and work-to-rest ratios. Test your knowledge on anaerobic power and capacity assessments.