Podcast
Questions and Answers
Which type of training is specifically not considered anaerobic training?
Which type of training is specifically not considered anaerobic training?
What is a common characteristic of anaerobic training?
What is a common characteristic of anaerobic training?
Which of the following is an example of resistance training in anaerobic workouts?
Which of the following is an example of resistance training in anaerobic workouts?
Circuit training, as an anaerobic activity, typically involves which of the following?
Circuit training, as an anaerobic activity, typically involves which of the following?
Signup and view all the answers
Which training type is most likely to improve explosive strength and power?
Which training type is most likely to improve explosive strength and power?
Signup and view all the answers
Study Notes
Anaerobic Training Adaptations
- Anaerobic training encompasses various high-intensity training programs, including sprint training, resistance training (powerlifting, hypertrophy, circuit), and high-intensity interval training (HIIT). Plyometric training is also included.
- Training durations should be short (<3 minutes) and high-intensity.
- Adaptations depend on the type of anaerobic training. For example, powerlifting enhances strength, whereas circuit training improves endurance.
- The primary energy system used during exercise (phosphagen, fast glycolysis, oxidative) is crucial for understanding bioenergetic adaptations. Exercise duration and intensity dictate which system predominates. For example, short-duration/high-intensity activities rely on the phosphagen system, whereas longer high-intensity activities rely on fast glycolysis.
- Work-to-rest ratios impacting aerobic system adaptations are also important considerations.
- Anaerobic power and capacity increase with training, measurable by tests like the Wingate anaerobic test (30 seconds).
- Muscle adaptations include increases in type II muscle fiber cross-sectional area, while type I fiber cross-sectional area shows a smaller increase. The percentage of type II muscle fibers increases, while the percentage of type I fibers decreases.
- Specific adaptations to the phosphagen system (ATP-PCr) lead to increased strength and power.
- Training increases glycolytic enzyme activity (hexokinase, PFK, LDH, glycogen phosphorylase) enhancing strength and anaerobic capacity.
- High-intensity interval training (HIIT) is a time-efficient method for improving endurance. VO2max (aerobic capacity) increases during HIIT training.
- Mitochondrial enzymes (cytochrome oxidase, citrate synthase, succinate dehydrogenase, and malate dehydrogenase) also increase with HIIT training.
Enzymatic Adaptations
- Aerobic and anaerobic training affect muscle enzyme activities.
- Anaerobic training leads to increases in enzymes related to energy production (such as creatine kinase and phosphorylase).
- Aerobic training increases enzymes like succinate dehydrogenase and malate dehydrogenase.
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.
Related Documents
Description
Test your knowledge on anaerobic training adaptations and the various high-intensity programs such as resistance training and HIIT. This quiz covers the energy systems involved and the implications of work-to-rest ratios on training outcomes. Discover how different anaerobic techniques contribute to strength, endurance, and overall fitness.