C H A P T E R

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C H A P T E R
Physiological Adaptations to Anaerobic and
Aerobic Endurance Training Programs
William J. Kraemer
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Chapter Outline
?Anaerobic training
?Endocrine responses to anaerobic and aerobic
exercise
?Aerobic endurance exercise training
?Overtraining
?Detraining
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Performance gains typically are related to
changes in more than one physiological system.
The training program must train each
physiological system in careful balance with
specific performance goals in mind.
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Key Concepts of Physiological Adaptations to
Exercise Training
?Each person responds differently to each
training program.
?The magnitude of the physiological or
performance gain is related to the size of an
athletes adaptational window.
?The amount of physiological adaptation depends
on the effectiveness of the exercise
prescriptions used in the training program.
?Training for peak athletic performance is
different from training for optimal health and
fitness.
?There is a psychological component to training.
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Relationship Between Energy Delivery Systems and
Exercise Duration
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Anaerobic Training Two Primary Energy Systems
?The phosphagen system provides immediate ATP
energy for fast and powerful movements. This
system is used during short-duration,
high-intensity activities with long rest periods.
?The glycolytic system breaks down glucose to
lactic acid and is the next most readily
available source of ATP. This system is used
during longer, less intense exercise with shorter
rest periods.
The oxidative system also plays a role in
maintaining power output and recovering energy
stores.
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Table 8.2 Comparison of Physiological
Adaptations to Resistance Training and Aerobic
Endurance Training
(continued)
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Table 8.2 (continued)
(continued)
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Table 8.2 (continued)
(continued)
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Table 8.2 (continued)
(continued)
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Table 8.2 (continued)
Variable Results following Results following
aerobic resistance training endurance
training Connective tissue Ligament strength May
increase Increases Tendon strength May
increase Increases Collagen content May
increase Variable Bone density No change or
increases No change or increases Body
composition body fat Decreases Decreases Fat-f
ree mass Increases No change
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Graphic Representation of the Size Principle
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With heavy resistance training, all muscle
fibers get bigger because they are all recruited
in consecutive order by their size to produce
high levels of force. In advanced lifters, the
central nervous system might adapt by allowing
these athletes to recruit some motor units not in
consecutive order, but by recruiting larger ones
first to help with greater production of power or
speed in a movement.
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Changes in Muscle Fiber Subtypes
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RM Continuum of Training Effects
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Theoretical Interplay Between Neural and
Muscle-Tissue Factors
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Incorporating resistance training into an aerobic
endurance training program can improve the
ability of the heart, lungs, and circulatory
system to function under conditions of high
pressure and force production. Resistance
exercise, however, is not effective in increasing
maximal oxygen consumption.
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Endocrine Responses to Anaerobic and Aerobic
Exercise
During high-intensity exercise, the
concentrations of hormones in blood and other
body fluids can increase 10 to 20 times over
their levels at rest. Exercise-induced mechanisms
contribute to changes in hormone concentrations,
including
?changes in clearance rates in the liver,
?shifts in blood volume,
?hormone degradation, and
?receptor interactions.
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Results of Aerobic Endurance Exercise Training
?Reduced body fat
?Increased maximal oxygen uptake
?Increased respiratory capacity
?Lower blood lactate concentrations
?Increased mitochondrial and capillary densities
?Improved enzyme activity
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Combining resistance and aerobic endurance
activities appears to interfere primarily with
strength and power performances.
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Responses of Muscle Fibers With Maximal
Simultaneous Training for Strength and Endurance
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Overtraining (defined as excessive frequency,
volume, or intensity of training, resulting in
fatigue) can cause dramatic performance decreases
in athletes of all training levels.
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Markers of Anaerobic Overtraining
?Psychological effects decreased desire to
train decreased joy from training
?Acute epinephrine and norepinephrine increases
beyond normal exercise-induced levels
?Performance decrements, although these occur too
late to be a good predictor
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Markers of Aerobic Overtraining
?Decreased performance
?Decreased percentage of body fat
?Decreased maximal oxygen uptake
?Altered blood pressure
?Increased muscle soreness
?Decreased muscle glycogen
?Altered resting heart rate
?Increased submaximal exercise heart rate
?Decreased lactate
(continued)
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Markers of Aerobic Overtraining (continued)
?Increased creatine kinase
?Altered cortisol concentration
?Decreased total testosterone concentration
?Decreased ratio of total testosterone to cortisol
?Decreased ratio of free testosterone to cortisol
?Decreased ratio of total testosterone to sex
hormone-binding globulin
?Decreased sympathetic tone
?Increased sympathetic stress response
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Relative Responses of Physiological Variables to
Training and Detraining