concurrent training Flashcards
What is concurrent training?
The combination of both aerobic and resistance exercise within a single periodized training program
What are the goals of concurrent training?
To improve general health and athletic characteristics such as strength, hypertrophy, power, and endurance
Which athletes commonly use concurrent training?
Athletes in sports that rely on multiple energy systems, like MMA, boxing, and team sports
What is the Concurrent Training Effect (CTE)?
Impairments in muscular adaptations like strength, hypertrophy, and power due to concurrent training
What factors influence the extent of interference in concurrent training?
Individual characteristics such as training background, fitness level, and genetics
What types of training influence the degree of interference in concurrent training?
The type, sequencing, intensity, and frequency of both aerobic and resistance training
Which molecular pathway is primarily stimulated by resistance training?
mTOR pathway
What is the role of the mTOR pathway?
Promotes protein synthesis and muscle hypertrophy by increasing ribosome biogenesis and mRNA translation
Which molecular pathway is mainly activated by aerobic training?
AMPK pathway
What does the AMPK pathway enhance?
Mitochondrial biogenesis and endurance adaptations
How does AMPK affect mTOR?
AMPK can inhibit mTOR, potentially reducing muscle hypertrophy and strength gains
Under what conditions is the inhibition of mTOR by AMPK more pronounced?
During low energy availability, high energy deficit, and an elevated ATP/AMP ratio
What is one effect of AMPK activation on protein?
Enhances protein breakdown through pathways involving 3A, math BX, and MURF one
What types of training tend to blunt AMPK activation?
High-intensity interval training (HIIT) and sprint interval training (SIT)
What potential effect does HIIT and SIT have on mTOR?
Reduces the inhibitory effect of AMPK on mTOR and mitigates the interference effect
What is the interference effect in concurrent training?
The interference effect refers to the extent to which endurance training negatively impacts strength, hypertrophy, and power adaptations from resistance training.
This effect is influenced by various factors including sequence, modality, frequency, and time between sessions.
How does the sequence of training affect the interference effect?
Training endurance before resistance training results in a lower one-repetition maximum (1RM) in strength, while resistance training before endurance training does not negatively affect aerobic capacity.
This suggests that the order of training sessions can significantly influence outcomes.
What is the impact of training modality on the interference effect?
Longer duration, lower intensity endurance exercise causes more interference with strength, hypertrophy, and power adaptations than sprint interval training (SIT) or high-intensity interval training (HIIT).
Running may lead to greater decrements in strength than cycling.
How does training frequency affect resistance training adaptations?
Endurance training up to two times per week has little effect on resistance training adaptations, but more frequent endurance training can lead to greater interference.
Strength adaptations can be similar with resistance training done twice a week alone compared to combined with endurance training twice a week.
What is the recommended time between endurance and strength training sessions to reduce interference?
At least three hours between endurance and strength sessions is recommended to reduce interference, especially in power output.
Performing sessions within 20 minutes of each other can lead to greater interference.
Why is understanding the interference effect important for older adults?
Older adults need to maintain muscle quality and function for their quality of life, and a balance between resistance and aerobic training is ideal to preserve adaptations.
It is often recommended that older adults perform resistance and aerobic training on separate days.
What should athletes prioritize in their training to optimize performance?
Athletes should prioritize their primary training goals, such as power or strength, by performing that type of training first when both are necessary in a day.
If both are prioritized equally, allowing at least three hours between sessions is advisable.
What conclusions does the GRADE system provide regarding concurrent training?
Pairing resistance and aerobic training may inhibit maximal strength gains and suppress maximal countermovement jump force (CMJ) and rapid force development (RFD) gains from resistance training.
Higher intensity training protocols like HIIT have less negative effects on strength and hypertrophy adaptations compared to other aerobic training methods.
Fill in the blank: Longer duration, lower intensity endurance exercise tends to cause more interference with ______, hypertrophy, and power adaptations.
[strength]
True or False: Performing resistance training before endurance training negatively affects aerobic capacity.
False
What is a major gap in understanding concurrent training?
Lack of clarity on how lower-body dominant aerobic exercises affect resistance training adaptations in different muscle groups
Most studies focus on general interference effects.
What type of research is limited in concurrent training?
Research comparing endurance and resistance training targeting the same versus different body regions
More structured comparisons are needed across different endurance intensities (MICT, HIIT, SIT).
What is a debated measurement topic in aerobic exercise?
The best way to measure aerobic exercise and its relation to resistance training adaptations
Future research could explore aerobic adaptations beyond VO2max.
What should future studies investigate regarding resistance training?
Compatibility of different types of resistance training with specific aerobic intensities
Examples include high rep/endurance-focused vs. low rep/strength-focused.
What populations require more research in concurrent training?
Trained vs. untrained, younger vs. older individuals, and across sexes
To determine if certain groups experience greater interference or unique benefits.
