Detraining (Lec 11)

Question 1

Detraining

Answer 1

• 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

Question 2

Complete Detraining

Answer 2

↓ Q, ↓ SV, ↓ Ventricular mass, ↓ a-vO2 difference (>4 weeks), ↓ Capillary density, ↓ Fibre CSA, ↓ Oxidative enzyme capacity

↑ Submax HR

Question 3

Detraining: Strength/Power Changes

Answer 3

Largest decrease occurs in the first 4 weeks
o 6-10% ↓ 1RM
o 14-17% ↓ peak power output

Due to:
o ↓ EMG activity
o Atrophy in Type II (fast-twitch) fibres
o ↓ neural drive (motor unit recruitment)

Question 4

Maintenance

Answer 4

Decreasing training frequency from 3 to 2 days per week while maintaining intensity, maintains VO2 max for 10 weeks

Question 5

Maintenance: Strength/Power Changes

Answer 5

Specific training stimuli should be maintained. Typically 1-4 sessions p/week:
• ~2 (maximum 4) Exercises
• Focus on prime movers
• 20-40mins per session

Question 6

Retraining

Answer 6

• 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 (Olympians) after a long lay-off