Detraining Flashcards
1
Q
What is detraining
A
- Ceasing training or reducing training volume decreases physiological and performance capacities
- Short term detraining (<4 weeks) can result in significant decreases in endurance and strength performance
- Detraining is at least as rapid in elite populations
2
Q
What aerobic changes occur after 0-12 days
A
- 4% decrease VO2 max in 4 days
- 6-7% decrease in 12 days
- Due to decrease in SV associated with 6-7% decrease of PV
- HR and a-vO2 difference remained unchanged
- One week of bed rest can result in 6-7% decrease in VO2 max, 6-7% decreases in total haemoglobin and 6-7% decrease in blood volume
3
Q
What aerobic changes occur after 21-84 days
A
- Most training benefits are lost within 4 weeks of cessation of training
- 14% decrease in VO2 max in 4 weeks
- 20% decrease VO2 max in 8 weeks
- Complete detraining effect may take several months and decreases Q, SV, ventricular mass, a-vO2 difference, capillary density, fibre CSA and oxidative enzyme capacity
- Increase in sub-maximal HR
4
Q
What strength and power changes occur in first 4 weeks
A
- 15% decrease in power
- 6-10% decrease 1RM
- 14-17% decrease peak power output, due to decrease EMG activity, atrophy in Type II (fast-twitch) fibres and decreased neural drive (motor unit recruitment)
5
Q
What strength and power changes occur following 12 weeks - 30 weeks
A
- 12 weeks cessation resulted in 68% decrease in strength
- 30 weeks sees 31% decrease in strength
6
Q
What aspects of adaptations are able to be maintained over time with reduced training load
A
- Decreasing frequency from 3 to 2 days per week while maintaining intensity, maintains VO2 max for 10 weeks
- Decreasing from 3 to 1 days per week does not totally prevent a decline in VO2 max
- Decreasing to 1 day per week results in a 7% decline in VO2 max over 10 weeks
- Reducing training time from 40 minutes per day to 26 can maintain training benefits (35% decrease in time)
- Reduce to 13 minutes is not sufficient to maintain long term benefits for 15 weeks (~68% decrease in time)
7
Q
What is retraining
A
- There appears to be little indication of a benefit or positive transfer from one training period to another
- Possibly accelerated retraining rates in previously highly trained athletes after a long lay-off, this may be due to genetic predisposition