Chapter 1H - Physiological adaptations to exercise, training, and the impact of recovery stages Flashcards
What energy system is stressed with high intensity anaerobic training?
What increases in regard to metabolic stores with training the phosphagen system?
The phosphagen system is stressed and with train it will , result in physiological changes such as increased muscle strength, speed, rate of force production, and anaerobic power.
Stressing the phosphagen system also results in increased metabolic stores of ATP, CP, and glycogen. Increased connective tissue may be observed, while increases in various characteristics of muscle fiber also occur.
Explain some physiological adaptations to aerobic training?
What is glycogen sparring with high trained aerobic endurance athletes?
Increases in CV and muscular endurance, mitochondrial and capillary density, ventricular size and strength, and metabolic stores of glycogen, ATP and triglycerides.
High trained endurance athletes may have better glycogen sparing, wherein fat can provide fuel at higher intensities, allowing glycogen stores to be rationed to avoid hitting the wall.
Increases in tendon and ligament strength and potentially bone density also result from chronic high-impact CV activities.
Explain the different types of overtraining in regard to training overload, Functional overreaching, nonfunctional reaching and overtraining syndrome (OTS)
Which of these could end careers?
Excessive overload (increased training intensity, volume, or duration) combined with inadequate recovery can produce physiological maladaptation and diminished athletic performance.
Training overload (which is required to stimulate the physiological adaptations that contribute to improved athletic performance, can lead to acute fatigue with recovery requiring days.
Functional overreaching required days to weeks of recovery,
Non-functional overreaching takes weeks to months, and OTS recovery requires months or longer.
OTS can end careers.
Can aerobic exercise increase the strength of tendons, ligaments and bones?
Yes, if you’re doing chronic high impact CV activities.
Explain overtraining syndrome (OTS).
What other variable can contribute to OTS.
What are the two types of OTS, and which usually develops first?
Which athletes tend to develop each kind of OTS.
If training volume and/or intensity are increased and the athlete is unable to adequately recovery and adapt, they may experience significant overload, resulting in OTS.
Variables - Stress, lack of sleep, heat - leading to dehydration, and poor diet.
Sympathetic OTS - (characterized as increased sympathetic response at rest) usually develops before parasympathetic OTS (usually with aerobic overtraining).
Sympathetic OTS is usually seen in speed and power sports.
Parasympathetic OTS is usually in aerobic athletes.
Explain anaerobic (Sympathetic OTS)
Characterized by an unexplained decline in athletic performance that is associated with increased neural activity, mood disturbances (depression, tension and fatigue), reduced immunity (increased sickness /infection), decreased skeletal muscle force production, reduced glycolytic capacity and appetite loss, and blunted increased in pituitary hormones such as ACTH and growth hormone
Explain Aerobic (parasympathetic) OTS?
Also characterized by poor athletic performance, increased reduced performance on psychomotor tests.
Reduced glycogen available, increase muscle soreness, higher cortisol, decreased testosterone, mood changes, greater sympathetic stress response, reduced levels of nocturnal and resting changed, and greater sympathetic stress response, reduced level of nocturnal and resting catecholamines.
Higher CK and decreased lactate. reduced oxy uptake, higher resting HR, reduced HR variability.
Weight gain and trouble sleeping for some.
Explain what is detraining? What’s more sensitive to detraining between aerobic and anaerobic exercise?
What leads to reduce max oxygen uptake from a physiological standpoint.
We lose physiological adaptations with decreased exercise volume and intensity. Aerobic adaptations are most sensitive to inactivity.
VO2 max can be reduced by 4-14 percent after 4 weeks of reduced training stimulus and 6-20 percent after more than 4 weeks
Reduce max oxygen uptake due to decreased stroke volume, blood volume, max CO, and increased submax HR at a given workload.
Recommended hours of sleep for athletes.
7-9hours
Explain Sleep Deprivation
Accumulation of sleep loss. Sustained wakefulness for at least 17hours produces the same cognitive performace issues that a blood alcohol levels of 0.05% does.
Increases risk of injury, decreased alertness, reduced reaction times, and impaired concentration.
What are parasomnias, and other common sleep disorders.? Factors that can cause sleep disorders
Parasomnias - aberrant behaviors or movements during sleep, insomnia, restless leg syndrome, narcolepsy, and sleep apnea.
Factors that can cause disorders - Allergies, respiratory problems ,chronic pain, frequent urination, and stress
What is disordered sleep? Common symptoms??
A group of conditions resulting in one’s inability to receive an optimal amount of sleep. 1/3 of population 20-60 yo. Many external things can impact sleep, but if it’s constant, can indicate sleep disorder.
Anxiety, irritability, inability to focus, difficulty falling or remaining asleep, fatigue, recurrent naps during the day, depression
Why is periodization impaction when it comes to recovery? What else is good to help recovery?
It helps make sure athletes have enough time to recover physically and mentally. Can train all year at highest level without some rest. Need days off or days with lower intensity.
Rest, sleep, hot/cold, nutrition post workout, hydration, compression clothing, massage, stretching, yoga
What are medical approaches to help with sleep disorders.
It will depend on the disorder - allergy or cold meds, melatonin supplements, sleeping pills, treatments for any other underlying health condition, a dental guard to wear at night to prevent bruxism (teeth grinding), CPAP, or even surgery
Lifestyle changes - healthier diet, regular exercise, sleep schedule, reducing alcohol and tobacco and restricting caffeine intake, and consuming less water before bed.
