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3. Anaerobic and Muscular Adaptation.docx

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Western University
Kinesiology 2230A/B
Glen Belfry

Lecture 3 High jump • need high type two fibres (fast twitch) • must be strong but light as well Aerobic Training Adaptive to control ratio (training vs. no training) Cross sectional area of ST fibres: Even if you are untrained you will see an increase in fibre size, but it is relatively limited  6 months builds enough strength for the activity and adaptation will stop Max VO2: large increase in first year  slower increase 2 year Capillaries: dormant capillaries will open up and more will be formed Oxidative fibres: must be doing higher intensity training, large increase in first year. Kreb’s cycle enzymes: more than double With no training over 6 months, everything will come back down to baseline. Detraining To quantify the rate, it is a mirror image of the time you spent training. The longer you have been doing the sport, the longer it takes for you to detrain. Frequency, Duration and Intensity of Training Reduction How these will effect detraining Trained 6 times a week, 3 days 5x5 minutes, 3 days 3x40 minutes (max heart rate was achieved)  shaded area What happens if we reduce each of these things individually? Frequency: 4 times a week vs. 2 times a week found there was no change in their VO2 max. • As long as you maintain the duration and intensity, you can cut back on the number of times a week and still maintain your fitness level. Duration: 1/3 of the time vs. 2/3 of the time No change in VO2 max Intensity: 2/3 intensity vs. 1/3 intensity VO2 max/ fitness will decrease.  Getting and maintaining fitness requires high intensity the entire time. You can decrease duration and frequency as long as you maintain intensity. Anaerobic Training ATP-PCr (2-10 seconds) and anaerobic glycolysis (20 -90 seconds) Weights effective in overloading the muscles – increasing strength (contractile tension) is at 3-8 repetitions • Working with high repetitions trains energy systems, low repetitions increases strength by maximally activating all fibres. With resistance training leading to increased muscle mass, aerobic capacity of muscle actually decreases.  With hypertrophy and increase in contractile proteins, you must continue with aerobic training to keep aerobic capacity, or there will be less capillaries per fibre. System Adaptations Increase in creatine kinase (CK) P + C PCr Increase in myokinase (MK) 10-15% ADP + ADP  ATP + P Increase in ATP and PCr 25-40% Increase ability to use glycogen (glycolysis) Oxidative  Kreb’s Cycle enzymes Carnitine…  breakdown of fats How do each of these respond to training or no training? For it to adapt it must be recruited during the training Muscle Ada
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