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
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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
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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
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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)
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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

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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)
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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
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