Concurrent Training

Question 1

What are the phases of the training adaptation model?

Answer 1

• Exercise
• Fatigue
• Recovery
• Supercompensation
• Involution

Question 2

Generally what are the kind of adaptations that endurance athletes need?

Answer 2

• High maximal cardiac output
• High % of Haemoglobin
• Good blood supply to muscles
• High percentage of Type I muscle Fibres
• Lots of Mitochondria
• High levels of enzymes involved in using fat
• Large muscle fat and glycogen stores

Question 3

What MacDougall et al 1979 find about strength training and oxidative potential?

Answer 3

• Heavy strength training reduces mitochondrial density. 25% reduction with 6 months intensive training
• This is referred to as ‘dilution’

Question 4

What did Chillbeck et al 1999 find about strength training and oxidative potential? How does this agree with other research?

Answer 4

-Succinate Dehydrogenase activity reduced, implying decreased mitochondrial density. However, many other studies show no effect at all

Question 5

What did Tang et al 2006 find about strength training and oxidative potential, and how do you explain how this relate to the findings of Chillbeck et al 1999 and MacDougall et al 1979?

Answer 5

• Strength training increased activity of oxidative enzymes, even when corrected for muscle volume.
• May be explained by the untrained status of participants

Question 6

What adaptations do strength athletes need in general?

Answer 6

• High % Type II muscle fibres
• Large fibre size (hypertrophy)
• Optimal neuromuscular activation (no. of motor units, activation frequency, coordination)

Question 7

In what main adaptation do endurance and strength training compete?

Answer 7

Protein synthesis. Strength needs it for myofibrillar hypertrophy, endurance needs it for mitochondrial biogenesis

Question 8

What is Concurrent Training?

Answer 8

Endurance and Resistance training undertaken simultaneously within a periodised training regime

Question 9

Who performed the original study on concurrent training and what were its findings? (Strength = S) (Endurance = E) (Concurrent = S+E)

Answer 9

Hickson 1980: S increased strength and not in VO2max. E increased in VO2max but not strength. S+E increased in strength and Vo2max, slightly slower than both other trials

Question 10

What did Wilson et al 2012 find about concurrent training?

Answer 10

S+E lost more bodyfat than E or S. E and S+E gained similar VO2max. S+E gained more lower body strength, power and hypertrophy than E but less than S

Question 11

What did Wilson et al 2012 find about the impact of training mode on concurrent training effectiveness?

Answer 11

Cycling S+E lead to more strength and hypertrophy gains than Running S+E, but Running S+E lead to much greater loss in bodyfat and gain in VO2max

Question 12

What did Wilson et al 2012 find about the impact of training frequency and duration and concurrent training?

Answer 12

As frequency and duration increases, interference between modalities increases and adaptation decreases overall.

Question 13

What did Fyfe et al 2016 find about the impact of intensity on concurrent training adaptation?

Answer 13

• Concurrent training does have a detrimental effect

- No difference between two exercise intensities of the endurance work.

Question 14

What effect does splitting aerobic and strength training on different days have on adaptation according to Wilson et al 2012?

Answer 14

Splitting appears to increase hypertrophy

Question 15

What did Atherton et al 2005 find about the mechanisms of endurance and strength training adaptation?

Answer 15

Higher AMPK activation in endurance. Higher PKB and mTOR activation in strength

Question 16

How does the PKB - AMPK switch result in concurrent training interference?

Answer 16

AMPK inhibits PKB activity

Question 17

Why is it not exactly true that AMPK inhibiting PKB(or AKT) is the sole reason for concurrent training interference?

Answer 17

Hamilton and Philip 2013 suggest that it is unlikely that it is only these two pathways that lead to adaptation

Question 18

What did Lundberg et al 2013 find about concurrent training interference adaptations?

Answer 18

One leg aerobic, 6 hours later, both legs resistance. Greater increase in quad volume with prior endurance exercise. No difference in strength and power.

Question 19

What does Murach and Bagley 2016 find about the impact of concurrent training interference adaptations?

Answer 19

more than 6 hours between endurance and strength training, increases hypertrophy adaptation

Question 20

What effect did concurrent training have on on time to exhaustion and VO2max according to Hickson et al 1988?

Answer 20

-Adding strength training to endurance athletes increased their time to exhaustion, but didnt change VO2max

Question 21

What recommendations do Ronnestad and Mujika 2014 have for resistance training to improve endurance performance

Answer 21

• minimum 2 strength sessions a week
• 12 weeks to see benefit
• during competitive season, 1 session a week probably enough for maintenance

Question 22

What did Konopka and Harber 2014 find about hypertrophy adaptations from endurance training?

Answer 22

Endurance training can induce hypertrophy in VERY untrained individuals. Most effective is cycling.

Question 23

What does coffey and hawley 2016 find about the different interference effect at different training levels?

Answer 23

-As training level gets higher, interference increases. Concurrent training leads to same adaptation for both endurance and strength as just doing one or the other in untrained, but limits resistance training adaptation in trained.

Question 24

what did Parr et al 2014 find out about alcohol and concurrent training?

Answer 24

Alcohol consumption reduces anabolic response to concurrent training

Question 25

What did Barr 2014 recommend about concurrent training

Answer 25

• High intensity endurance sessions in morning with 3-6 hours until resistance training
• Refuel best as possible between sessions
• Strength train immediately after low intensity endurance exercise