Connective Tissue, Endocrine, and Cardiovascular Adaptations to Anaerobic Training | CSCS Chapter 5

CSCS Chapter Study Guides & More: / drjacobgoodin
In this video we will take a look at adaptations to the connective tissue, endocrine, and cardiovascular systems as a result of anaerobic training. This information comes from chapter 5 of Essentials of Strength Training and Conditioning, published by the NSCA.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/3tOJp5s
TIME-STAMPS
00:00 - Intro
01:00 - Bone Modeling
02:04 - Bone Physiology
02:58 - Key Point (Bones)
03:56 - Bone Growth
05:13 - Stimulate Bone Formation
08:00 - Collagen Fiber
08:33 - C.T. Adaptation
11:00 - Cartilage Adaptation
12:43 - Endocrine Responses
14:45 - Cardiovascular Responses
15:53 - Key Point (Acute Anaerobic)
16:07 - Chronic Adaptations
17:53 - Where to Head Next
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
amzn.to/3oGhS2W
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
-
Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/3tOJp5s
Or stop by my channel for complete teaching series statistics in kinesiology, biomechanics, and sport science: bit.ly/2Rlg5kQ
-
MY OTHER PLAYLISTS
Praxis of Strength Training and Conditioning - bit.ly/3tOJp5s​
Statistics in Kinesiology - bit.ly/2OCyAU7
Kinesiology Concepts - bit.ly/3mgKy1K​
Biomechanics Concepts - bit.ly/3iJzGHv ​
Structural Kinesiology - bit.ly/38MuIHg
At-Home Exercise Library - bit.ly/2DWbvGQ​
At-Home Follow-Along Workouts - bit.ly/3k8OQqc​
-
Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
APPLY TO STUDY UNDER DR. GOODIN
PLNU Undergraduate Kinesiology Program: bit.ly/33jA1KA
PLNU Graduate Sports Performance Program: bit.ly/3hs8Pyi
-
GEAR I USE FOR FILMING LECTURES
My Main Camera - amzn.to/38B4Vlq
Back-up Camera - amzn.to/38BtaA0
Action Camera - amzn.to/2KeV7V6
Cheap Lighting Setup - amzn.to/38COzZG
Gigantic LED Key Light - amzn.to/3srHxPx
Shotgun Mic - amzn.to/2LrGmib
Lav Mic - amzn.to/2XwiyMu
Zoom H1 Recorder - amzn.to/3i5DELf
Audio Extension Cable - amzn.to/3nEAEXo
High Speed SD Card - amzn.to/35v9ADJ
Dummy-Proof Drone - amzn.to/2LLpyCs
iPad Pro (for recording slides) - amzn.to/2Xzoi8f
MY FAVORITE SPORT SCIENCE TOOLS
Velocity-Based Training Tool (GymAware) - bit.ly/35pvyZ6
The Force Platforms I Use (Hawkin Dynamics) - bit.ly/3lqqAkz
Timing Gate Solution (FreeLap) - bit.ly/35nXKeQ
Drone - amzn.to/2LLpyCs
THE PROTEIN I RECOMMEND
MyProtein - bit.ly/3iqlCCP (code Jacob-R4U9 for 45% off order of $30 or more)
THE TEXTBOOKS I TEACH FROM
Applied Biomechanics: Concepts and Connections - amzn.to/38EF0tc
Essentials of Strength Training and Conditioning - amzn.to/3oGhS2W
Statistics in Kinesiology - amzn.to/3i5zyCT
Manual of Structural Kinesiology - amzn.to/3i6z0MZ
The Sports Gene - amzn.to/2XzBqu6
Scientific Principles of Strength Training - amzn.to/38DfGUn
Every Good Endeavor - amzn.to/3bCJQZR
-
MUSIC CREDIT
Music for these videos provided by Epidemic Sound - bit.ly/3gCNO4l
DISCLOSURE 1: Some of the links above are affiliate links. At no additional cost to you, I will earn a
(small) commission if you click through and make a purchase.
DISCLOSURE 2: Aerial footage was previously captured under recreational circumstances in
compliance with Part 107 Exception for Recreational Flyers. FAA approval granted through
the Kittyhawk app when required. In some instances, stock footage has been used.

[@joshuawada8783]

With almost every video, I just sit and vibe with the outro music. This type of music is perfect for learning.

[@DrJacobGoodin]

Good to know Josh. I'll try to keep it in future vids too. The trouble is always finding copyright free music that's actually decent...

[@lexireynish5892]

This video shows just how important it is to train in all aspects on the body. Anaerobic training is so important and our body's adaptations are so incredible.

[@SuperTroyAustin]

It is so interesting that weightlifting can help with bone density

[@macynunez4455]

I continue to be amazed by the endless ways resistance training imposes adaptations throughout so many different systems in our body so intricately and improves our overall health. So awesome and so encouraging!

[@jupshaw]

The section on the endocrine system is what really had me confused before watching this video. This helped me understand it a bit more.

[@dimitricarrion6145]

I liked how you explained when we are warming up we are lubricating our joints and how it is important to go through the full ROM

[@makaylageorge9978]

When thinking of exercise, I always thought more of muscle rather than bone. This video showed the importance of bone health through exercise.

[@charmenatchison854]

This is helpful when thinking about training non-athletes as I do sometimes. The older non-athletic overweight women who tend to bulk up with resistance training or have weaknesses in their stability.

[@julianasum8481]

It is very interesting to see how much of an impact anaerobic training has on our bodies. Learning about all these adaptations makes me think about how anaerobic exercise can improve health and longevity.

[@emilywalker9462]

This video was very helpful in clarifying and simplifying a very heavy section of reading. I personally do not see myself training like a Mauy Thai athlete, but props to them for their commitment with kicking!

[@DevanneyBoyd]

This was a helpful review of how connective tissue adapts to anaerobic training, highlighting key ideas from the dense text.

[@IsabelGarcia-hz5gp]

Very interesting video. I appreciate all the research and expertise that went into this.

[@ryanharris8481]

This video explains how important anaerobic training is to the body! We all need some sort of this type of training in our lives

[@madelinejewelnebril2871]

I found it interesting to see the visual of bone formation as it shows how our bones are also affected by training.

[@racqtive]

backwards hat casual guy. kve it. Im running through all of these videos for the CSCS. Thank you so much for your work through the textbook. You are fantastic

[@uselesssession83]

Thank you so much for putting all this great informations on the tube for us too poor for university.

[@user-sd3sv7uq7f]

Taking notes from the book in combination with this video helped a lot! It allowed me to differentiate between each of the adaptations

[@moirabryson5042]

Seems like the bvest thing to make adaptations happen on all of these levels of tissues would be resistance training. Thank you!

[@bojak76]

I had no idea how similar the form of a tendon is to the form of a muscle. It makes a lot of sense that the sites where connective tissue or tendons can increase strength are similar to the sites of a muscles!

[@clairemasterson6031]

It really makes sense now that bone density is related to resistance training

[@zoiezantua7002]

The section about how bone formation was fueled by exercise and how it works is so interesting and it makes a lot more sense to how strenous forces can affect that

[@torilucht5871]

I really enjoyed this video and how so many systems in the body adapt to the anaerobic training!

[@cutetwinkie47]

in the past few years I have been trying to consistently take collagen peptides as a supplement and this video further validates the importance it has on increasing bone density!

[@alannabergherm8046]

I really liked learning about how the cardiovascular responses can change and adapt as one continues in resistance training!

[@ChynnaKifer]

Thank you for highlighting the different connective tissue that are enhanced when they undergo resistance training, but also what types of exercises makes them stronger.

[@brysonhashimoto2878]

I find it very interesting that fighters can punch a hard surface or kick a hard surface in order to get their bones used to the impact of punching and kicking hard objects. This can lead to adaptations in the bone and making it harder than before.

[@TRamos-pl6oo]

the complexity of how all connective tissue as well as the muscles, and how they all work together to allow us to train and get stronger is very interesting

[@joyshang5033]

I found it very useful learning about the different types of connective tissue in the body and how they play a role in exercise and building muscle.

[@caleighgarcia7792]

I have always heard of the Valsalva maneuver in multiple classes but have never actually seen someone do it. I hope to see that one day!

[@jakegonzales1367]

The most interesting thing I found in this video is that not only does bone density increase due to exercise but the outside of the bone also becomes stronger.

[@isabellecousineau302]

Learning about these topics bring me back to learning about this stuff in anatomy!

[@morganrolleri9198]

It is really interesting how exercise has such a large impact on bone and ligament health and how anaerobic training can alter ligament and tendons.

[@melanieweirich8482]

Connective tissue has always been one of my interests. I already knew that resistance training can help with bone density. Learning exactly how is even more interesting.

[@matthewwadley4348]

The endocrine system never ceases to amaze me and interest me

[@jakegellatly8261]

I thought it was cool to learn that the method of progressing in striking harder and harder things in martial arts is actually backed by science to improve bone strength and density!

[@oliviadyck510]

I really liked reading this section in the textbook and watching this lecture this week because I honestly had NO clue that exercise was at all related to bone formation.I remember learning about bone remodeling in anatomy, but how cool is it that we can stimulate bone formation just by exercising? It is also so amazing to me how the exercises that promote bone formation in a specific area are exercises that directly load those particular regions of the skeleton.

[@DrJacobGoodin]

Glad it was helpful Liv!

[@lucamarin8565]

I feel like theres a general stigma that weight training only makes our muscles bigger and stronger yet there are so many more benefits to anaerobic training outside of our skeletal muscles.

[@audreyoates3242]

I enjoyed learning about how cardiovascular responses change depending on the progress of one's training!

[@bensonmutuvi8429]

I definitely see how most people neglect the amount of an affect that exercise has on bone health and how bone formations can change such things.

[@chrismangram8463]

cool to learn about minimal essential strain and how much force is needed to create new bone.

[@kennyvogan5673]

Hormones play such a big role in exercise, and I did not even know about that or even take it into consideration until this class. I thought it would go over my head in anatomy but glad I retained some information hahaha.

[@rozalynnlarson8835]

It was interesting to learn that resistance training can help our bones to grow and become stronger.

[@nabamgautam]

New Subscriber here. From india Student of MSc in strength training conditioning.

[@avajgallo]

I have always heard collagen is important but now I see that to an even greater extent!!

[@wyattcarlson7504]

Thank you for your explanation on the endocrine responses to anaerobic exercise, it was a confusing section at first for me.

[@jadenrea1109]

I thought the idea of breaking through the threshold of strain was interesting and very applicable to our daily lives. To break through to the next level of performance, athletes must subject themselves to levels of strain and overcome them to make progress in whatever activity they are doing.

[@ameliabrock]

I think the neural changes like hormone release adaptations are really cool! Just goes to show how one body system inevitably effects all the others...makes it hard to get out of having to study everything :p

[@amoghviswanath8264]

Phenomenal content

[@emilydonahue8216]

so cool how effective resistance training can increase bone density!

[@jamarmack9626]

It was cool to learn that during exercise not only do our muscles increase in size, but our bones also become more dense and increase in the ability to withstand certain forces acted on them.

[@BrianaReynoso]

This was a hefty section in the text but the video helped me break it down a bit more into organized sections allowing me to understand the concepts more.

[@caitlindonaldson3681]

I found it very interesting that strenuous exercise does not appear to cause degenerative joint disease. That is something I assumed played a role so it was interesting to learn that as long as your doing workouts properly and listening to a certified coach, that you should be ok.

[@jackmalone5800]

Cool how you can stimulate your bones to grow through putting strain on them, same as muscles. Also have never heard of the recommendation to take vitamin C and collagen pre workout to aid in repairing connective tissue, but definitely something I will look into.

[@madelinehernandez8838]

I thought it was interesting to learn that acute anabolic hormonal response to anaerobic exercise is critical for exercise performance and other training adaptations.

[@kathryncederlind1681]

Thanks!

[@DrJacobGoodin]

Wow thank you so much for your support Kathryn 😃

[@MatthewDuPrey325]

This video was very interesting to me and very helpful because just reading the book was a little confusing

[@thelmasepulveda4481]

It was cool to see how the structure of a ligament was very similar to a muscle fiber. I also didn't know that cartilage lacks its own blood supply>

[@cameransherwood5157]

Curious what your take is on Collagen as supplementation for individuals who are enduring in a high resistance training program? Would you recommend such supplementation?

[@willhopkins4197]

Very interesting to learn the effects of exercise on bone and ligament health. I had only ever really thought about muscular impacts. Also, slightly bummed there's no bloopers in this one

[@celinegriffin3244]

it was interesting to know that the given intensity or workload of anaerobic training your acute cardiovascular response will decrease as you train more and more

[@kylesands9693]

What do you think about FST-7 Training for increasing fascia volume?

[@dereklinck2672]

Great class and good review of the different hormonal responses whether acute or chronic, the body undergoes during training. The ligament and tendons and how there is no evidence to show that strenuous exercise leads to joint or connective tissue damage was surprising to hear given how growing up I was always told that myth.

[@hannahb872]

I didn't know the fact about athletes taking vitamin C and collagen to increase ligament growth! I also thought it was important how you mentioned high intensity workouts promote net growth in CT esp. in full range of motion exercises. Great review of this section in reading appreciated the break down of each section in the chapter.

[@shivammishra5076]

Hey Dr Goodin enjoyed the video, helped alot just wanna request it'd be great help if you'd explain the rest of the topics in the chapter 5

[@makennakaczmarczyk7563]

I thought it was interesting that high-intensity loading is going to result in a net growth of the involved connective tissues, where low to moderate intensity exercise does not change the collagen content of CT.

[@Adam.gates_]

I am curious as to how significant increases of bone density after a year or two of consistent training are. Can those increases prevent bone breaks, or is it a smaller increase than that?

[@clarisamarin7284]

Really interesting how bone growth can be stimulated by mechanical load!

[@emmasanchez5975]

I didn't know that bone can grow due to a heavier load. It's interesting that exceeding a threshold stimulus can initiate new bone formation.

[@mikestatz5098]

Never really thought how weightlifting can play so many different roles in bone growth.

[@AnkitYadav-ze7mg]

Hi Dr. Prof. You didn't cover the overtraining part of chapter 5.

[@evaozimec]

Interesting that tendons require a stimulus that is high intensity loading and full ROM to adapt but cartilage just requires full ROM to adapt.

[@coreycollier973]

It is interesting that cartilage and tendons have the ability to adapt given they are not vascular.

[@GearlessJoe0]

How long does this take?

[@lizasem4184]

Hi Dr Jacob, for meniscus, is it part of the cartilage? I'm currently having a torn meniscus (did not go for surgery), but im trying to do my own strength training so that i continue my runs (used to have sharp pains) and my functional movements. Could i use the moderate intensity weight bearing aerobic exercise to strengthen the connective tissues in my knee since my meniscus is torn? Want to know if meniscus is considered as part of the connective tissue. Thanks!

[@DrJacobGoodin]

Hello Liza, sorry to hear about your torn meniscus! Yes, it's a type of C-shaped cartilage that acts as a shock absorber for your knee joint. In fact, you can check it out in my video about the knee and related structures: kzbin.info/www/bejne/bnnKf5tombuMmdE I would start very gradually to strengthen the knee extensors and flexors, but also pay attention to hip and ankle musculature, because the entire kinetic chain plays a part in proper movement at the knee joint. This article might help you get started with some basic strengthening exercises before you progress to things like loaded goblet squats: www.uofmhealth.org/health-library/uh2071

[@lizasem4184]

@@DrJacobGoodin Thank you! appreciate it!

[@keonihughes4242]

I had no idea that anaerobic training also improved your cartilage and connective tissues!!!

[@rmxfit2532]

Sir please tell me difference between Power and Explosive strength

[@hayleesaurette1798]

ventilation does not play a major role in muscle adaptations in anaerobic training, however the hormones of the body as well as the type of lifting surely does.

[@michaelyoung6837]

How does adding baking soda alter this

[@myawilliams8357]

I didn't know that you can stimulate your own bone formation by just using exercises that directly load those regions of the skeleton. The more you know

[@aribhalla9820]

If there is a previous injury to a ligament--let's say a meniscus, for example--would exceeding the threshold via resistance training exercises help to heal the affected ligament? In other words, can strain to that ligament actually assist in its healing if the exercise is executed with proper form/technique?

[@robertmciver817]

A miniscus is not a ligament. It’s cartilage. And yes it would help to make a previous injury stronger as long as it has already healed.

[@braedenmoore3743]

I thought it was interesting how the osteoblasts lay down new collagen fibers when there is stress on the bone.

[@jasonpena3556]

acute anaerobic exercise results in an increased SV and CO

[@laurenomalley9063]

Consistent chronic changes in resting hormonal concentrations are less likely.

[@racqtive]

Also, do you do 1 on 1 mentor sessions? I would be more than happy to pay for 30 minutes to an hour of your time.

[@joeherold3211]

that hat is dope

[@DrJacobGoodin]

Why thankee sir

[@austiniturbe4495]

This info would've been helpful before i messed up my knee 🤦‍♂️

[@DrJacobGoodin]

You're still young, plenty of time to fix them. You might check out the kneesovertoesguy.

[@taylorstalter7407]

@@DrJacobGoodin Squat University as well!

[@tianguyen3897]

I liked learning about the roles that MES and collagen play in stimulating new bone growth. This section overall was very eye opening!