Slide 1Anaerobic TrainingNeural AdaptationsMuscular AdaptationsConnective Tissue AdaptationsConnective Tissue AdaptationsEndocrine ResponsesCardiovascular ResponseRespiratory ResponseAerobic AND Anaerobic TrainingImproved through Anaerobic TrainingSlide 12Acute Responses to Aerobic TrainingChronic Adaptations to Aerobic TrainingChronic Adaptations to Aerobic TrainingChronic Adaptations to Aerobic TrainingMaximizing AdaptationsDetrainingAnnouncementsCh. 5: Adaptations to Anaerobic TrainingAnaerobic Training•High Intensity, intermittent bouts of exercise•Results in improved strength, power, hypertrophy, muscular endurance, and motor skill•Use Phosphagen and Glycolytic Systems•Leads to adaptations in nervous, muscular, endocrine, cardiovascular, respiratory systems, and connective tissueNeural Adaptations•Increase in the number of fibers recruited•Increase in the firing rate of single motor units•Synchronization of firing•Increased antagonist inhibition•Reduced inhibitory mechanism (Golgi Tendon)–Stretch in the tendon•Reduced bilateral deficit•Increased size of neuromuscular junctionMuscular Adaptations•Hypertrophy- muscles getting bigger–More Actin and Myosin–More Myofibrils within a Fiber•Thinker muscle from the protein •Changes in Fiber Type–Type IIx(slow twitch) converts to Type IIa with repeated use–Type I does not convert to Type II•Cellular Changes–Increase in mitochondria, T-tubule density, Sarcoplasmic Reticulum, and Ca+ activityConnective Tissue Adaptations•Bones–In response to mechanical loading, osteoblasts secrete proteins to form new bone on the outisde of existing bone–Maximal Response shown during early adulthood•Tendons & Ligaments–Increase in collagen fibril diameter–Increased number of bonds within a fiber–Increase in the number of fibers–Increase in the packing density of fibersConnective Tissue Adaptations•Research is not conclusive, but it is believed that it will increase with anaerobic training•Cartilage does not have it’s own blood supply; gets nutrients diffused from synovial fluid•Movement through full ROM is critical in cartilage health•Strenuous exercise DOES NOT cause degenerative joint diseaseEndocrine Responses•Acute–Increased testosterone (mostly men)–Increased Growth Hormone–Increased Cortisol–Increased Catecholemines (epinephrine, norepinephrine, dopamine)•Chronic- Little to no change–Chronic exposure to elevated hormones cause receptors to down-regulateCardiovascular Response•Acute–Increased HR, Stroke Volume, Cardiac Output, BP•Chronic Acute–Lower BP and HR than untrained individuals during resistance training•Chronic at Rest–Slight reduction in resting HR–Slight decrease in resting BPRespiratory Response•Chronic Adaptation- little to no change over time at rest•Acute Response–Increased Ventilation (especially if rest < 60sec)–Increased Tidal Volume (amount of air/breath)–Increased Breathing FrequencyAerobic AND Anaerobic TrainingKey Point: When both types of training are done together; Aerobic Training negatively effects Anaerobic gains but Anaerobic Training positively effects Aerobic gains1) Why does this make sense?2) What are the implications here for a coach?Improved through Anaerobic Training•Muscular Strength•Power•Local Muscular Endurance•Body Composition•Flexibility•Aerobic Capacity•Motor PerformanceChapter 6Adaptations to Aerobic Endurance Training ProgramsAcute Responses to Aerobic Training•Cardiovascular–Cardiac Output- Increases then plateaus–Stroke Volume- Increases (can increase before you start)–Heart Rate- Increases (maxHR=220-age)–Blood Pressure- Systolic Increases, Diastolic Stays•Respiratory–Breathing Frequency- Increases–Tidal Volume- IncreasesChronic Adaptations to Aerobic Training•Cardiovascular System–Maximal Cardiac Output- Increases–Stroke Volume- Increases–Resting HR- Decreases–HR at Submaximal Effort- Decreases•Respiratory System–Tidal Volume- Increases–Breathing Frequency- Increases** Respiratory adaptations are specific to the mode of training. Ex: Runners don’t experience these changes while cycling.Chronic Adaptations to Aerobic Training•Neural- increased efficiency of movement–Ex: Improved running technique•Muscular–Increased aerobic capacity due to conversion of Type IIx fibers to Type IIa–Increased number of Mitochondria–Increased Myoglobin countChronic Adaptations to Aerobic Training•Skeletal–Increased bone mass with weight bearing activity–Increased tendon, ligament, cartilage strength•Endocrine–Increases in Testosterone, Insulin, Insulin-like Growth Factor-I, Growth Hormone, Epinephrine, Norepinephrine–Increase in Cortisol levels with overtraining•Body Composition- decreased body fat%Maximizing Adaptations•Understand Sport Demands (Power Element?)•Understand Athletes’ Body Types•Interval Training vs. Long Distance EnduranceDetraining•Aerobic training is more sensitive to inactivity than anaerobic training•25 questions total–MC, short answer, True/False•Study the lecture notes and weight room stuffAnnouncements•Tuesday: Meet in weight room, following weight room session there will be an optional exam review.•Thursday: Exam One- covering all lectures, weight room days, and student