88C H A P T E R
Physiological Adaptations to Anaerobic and Aerobic Endurance Training Programs
Physiological Adaptations to Anaerobic and Aerobic Endurance Training Programs
William J. Kraemer
Chapter Outline
Anaerobic training
Detraining
Endocrine responses to anaerobic and aerobic exercise
Aerobic endurance exercise training
Overtraining
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.
Key Concepts of Physiological Adaptations to Exercise Training
Each person responds differently to each training program.
There is a psychological component to training.
The magnitude of the physiological or performance gain is related to the size of an athlete’s 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.
Relationship Between Energy Delivery Systems and Exercise DurationRelationship Between Energy Delivery Systems and Exercise Duration
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.
Table 8.2 Comparison of Physiological Adaptations to Resistance Training and Aerobic Endurance Training
Variable Results following Results following aerobicresistance training endurance training
Performance
Muscle strength Increases No change
Muscle endurance Increases for high power Increases for low poweroutput output
Aerobic power No change or increases Increasesslightly
Maximal rate of Increases No change or decreasesforce production
Vertical jump Ability increases Ability unchanged
Anaerobic power Increases No change
Sprint speed Improves No change or improvesslightly
(continued)
Table 8.2 (continued)
Variable Results following Results following aerobicresistance training endurance training
Muscle fibers
Fiber size Increases No change or increases slightly
Capillary density No change or decreases Increases
Mitochondrial Decreases Increasesdensity
Fast heavy-chain Increases in amount No change or decreasesmyosin in amount
Type II muscle Almost all to Type IIa With spring interval, afiber subtype majority to Type IIaconversion
(continued)
Table 8.2 (continued)
Variable Results following Results following aerobicresistance training endurance training
Enzyme activity
Creatine Increases Increasesphosphokinase
Myokinase Increases Increases
Phospho- Increases Variablefructokinase
Lactate No change or variable Variabledehydrogenase
(continued)
Table 8.2 (continued)
Variable Results following Results following aerobicresistance training endurance training
Metabolic energy stores
Stored ATP Increases Increases
Stored creatine Increases Increasesphosphate
Stored glycogen Increases Increases
Stored May increase Increasestriglycerides
(continued)
Table 8.2 (continued)
Variable Results following Results following aerobicresistance 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-free mass Increases No change
Graphic Representation of the Size PrincipleGraphic Representation of the Size Principle
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.
Changes in Muscle Fiber SubtypesChanges in Muscle Fiber Subtypes
RM Continuum of Training EffectsRM Continuum of Training Effects
Theoretical Interplay Between Neural and Muscle-Tissue Factors
Theoretical Interplay Between Neural and Muscle-Tissue Factors
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.
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,
receptor interactions.
hormone degradation, and
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
Combining resistance and
aerobic endurance activities
appears to interfere primarily with
strength and power performances.
Responses of Muscle Fibers With Maximal Simultaneous Training for Strength and Endurance
Responses of Muscle Fibers With Maximal Simultaneous Training for Strength and Endurance
Overtraining (defined as excessive
frequency, volume, or intensity of training,
resulting in fatigue) can cause dramatic
performance decreases in athletes of all
training levels.
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
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)
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
Relative Responses of Physiological Variables to Training and Detraining
Relative Responses of Physiological Variables to Training and Detraining