Ex. Phys. Training Theory and Exercise Adaptations Flashcards
fitness dimensions
muscular adaptations -muscular strength -muscular endurance -muscular power -muscular hypertrophy metabolic adaptations -aerobic power (cardiorespiratory endurance) -anaerobic power (anaerobic work capacity) flexibility
muscular strength
- what is it?
- measured via
the maximum force that can be generated from a muscle in a single effort measured via -1-repetition maximum -force plates no time component
muscular endurance
- what is it?
- adaptations
- measured via
the ability to perform repeated, high-intensity contractions or to sustain a single, high-intensity contraction (wall sit) for a long period of time
adaptations in muscular endurance are generally confined to a specific muscle group
measured via
-times or maximal rep tests
muscular power
- what is it?
- calculation
- measured via
- force x distance =
the rate of work performed by a muscle calculated using the following equation -power = (force x distance) / time think of force as muscular strength and distance/time as speed measured via -isokinetic dynamometers -motion analsis -vertical jump force x distance = work
muscular hypertrophy
the girth (or increasing girth) of a muscle measured via -measuring tapes -lean body mass (LBM) estimates -muscle biopsies
aerobic power (cardiorespiratory endurance)
- what is it
- another way to define it
- measured via
entire body’s ability to perform prolonged, large muscle dynamic exercise at a moderate-high intensity
this also can be considered the body’s ability to generate ATP via mitochondrial respiration
adaptations in aerobic power generally affect the whole body
measured via
-VO2max
anaerobic power (anaerobic work capacity)
- what is it
- difference from anaerobic capacity
- measured via
the amount of mechanical work performed using primarily an ATP yield derived from anaerobic energy systems (immediate system and glycolysis)
different than anaerobic capacity, which is the maximum amount of ATP production from anaerobic energy systems
measured via
-wingate
-critical power tests
-maximal accumulated oxygen deficit (MAOD)
flexibility
- what is it?
- measured via
the ability to move joint throughout their full range of motion (ROM)
measured via
-goniometry and/or joint specific “functional” tests
principles of exercise training
progressive overload specificity individuality reversibility FITT hard/easy
progressive overload
- what is it?
- based on
placing increasing amounts of stress on the body will elicit adaptations that improve fitness
-exemplified by the legend of Milo
based on Hans Selye’s General Adaptation Syndrome (GAS)
-in response to a stressor, the body responds in three stages: alarm, resistance, and exhaustion
legend of Milo
5th C greek wrestler
had a baby bull
bull got bigger
-when Olympics came, he carried the adult bull on his back into the arena
specificity
- what is it
- example
- this is the foundation of
the body will adapt to a particular type and amount of stress imposed on it
for instance, performing aerobic exercise will not likely improve muscular strength, nor will stretching improve VO2max
this is the foundation of “functional training”
individuality
some people readily show improvements in response to a particular form of exercise (responders) whereas some people do not (non-responders)
reversibility
fitness adaptations are lost when the exercise demands placed on the body are lowered
FITT
-time and type relationship
acronym to guide exercise prescription F = frequency of exercise sessions I = intensity of each exercise session T = time, duration, or volume of each exercise session T = type or mode of exercise performed choose type first time and type are inverse
hard/easy
hard exercise stresses your body
-starts the alarm phase, which allows the other 2 phases to occur
easy exercise facilitates recovery
aerobic training general training recommendations
> or equal to 3 sessions per week
or equal to 60% of VO2max or 60-80% HRR (heart rate reserve)
-max HR - bottom HR
-0.8 x HRR = #
20 minutes per session
any mode of exercise that permits the above recommendations
aerobic training neuromuscular recruitment
improved motor unit syncing
-developing motor program (ice skating, as he practices he only turns on certain motor units at specific times)
co-activation of muscles
-how you fire groups of muscles together
-ice skating: turns on all muscles in a group when he only needs a few muscles in a group
reciprocal inhibition
-as you utilize the stretch reflex during the coactivation of muscles, the antagonistic muscle turns off
muscle fiber changes
many type IIx --> type IIa -in response to aerobic training, they transition to better suit aerobic needs increased size and function of type I and type IIa increased myoglobin content (esp. type I) increased mitochondria (esp. type I)
aerobic training metabolism
increased oxidative enzyme activity increased VO2max increased lactate threshold decreased resting and submax RER -lipids: 0.8 -carbs: 0.9
aerobic training cardiac function
left ventricular hypertrophy (not as much as seen with RT)
-myocardium thickens
improved HR recovery
decreased resting HR and submax HR; max HR unaffected
-due to increased PSNS activity
increased resting, submax, and max SV
unaffected resting and submax Q; increased max Q
aerobic training circulation
increased capillary density (especially in type I fibers) -focus of base training in runners greater dilation of existing capillaries -EDRF production is increased as a result of metabolic factors improved blood distribution increased blood volume -both for plasma volume and RBC volume decreased resting and submax SBP/DBP
aerobic training respiratory system
decreased submax VE (100 L to 90 L at 100 W), increased max VE (200 W and 175 L to 225 W to 200 L
aerobic training exercise performance
increased aerobic power
improved submaximal endurance capacity
decreased metabolic cost for submaximal workloads
-6 kcal/min to 5 kcal/min
resistance training general training recommendations
F: > or equal to 2 NON-CONSECUTIVE sessions per week (worked muscles require at least 24-48 hrs rest after each session)
I: > or equal to 60-70X 1-RM (for all around, but not optimal, improvements in muscle performance)
T: 8-10 exercises, each with 1-3 sets x 8-15 reps, with 1 minute between sets (for all around improvements)
T: isotonic resisted movement
muscle endurance training recommendations
moderate-large volume
low-moderate intensity sets and reps with little recovery between sets
-12-25 reps
-2-3 sets
<65% 1-RM
-<0.5 min
focus of workout is to stress the muscles continuously
muscle hypertrophy training recommendations
goal is to break muscles down large volume moderate intensity sets and reps with low-moderate recovery between sets -65-85% -3-6 sets -6-12 reps -0.5-1.5 min focus on workout is to put in a lot of work
muscle strength training recommendations
low-moderate volume
high intensity sets and reps with full recovery between sets
->85%
-2-6 sets
-<6 reps
-2-5 min
focus of workout is on training the muscle to produce maximal force
muscle power training recommendations
low volume highest intensity (not to be confused with heaviest resistance) with full recovery between sets -55-75% --shown to optimize power output -2-6 sets -<6 reps -2-5 min
special types of resistance training
isometric training eccentric training plyometric training circuit training electrical stimulation
isometric training
greater increases in muscular strength than isotonic training, but strength is confined to limited ROM
eccentric training
huge increases in muscle hypertrophy and strength, but also huge damage to the muscle, which necessitates lower volume, more rest between sessions, and judicious integration into workouts
plyometric training
great increases in muscle power, but also big damage to the muscle due to eccentric loading
-need to utilize stretch-shortening cycle
acclimate patient to plyometric training
-start with strength training
circuit training
involves performing multiple resistance exercises in succession with little to no rest between exercises
typically, there is an increased aerobic component to this type of training, thus some low-moderate aerobic exercise adaptations are seen in conjunction with moderate resistance exercise adaptations
electrical stimulation
involves contraction of muscle via exogenous electrical stimulation of motor nerve
no evidence to suggest that it is an effective technique for healthy people, but it might be helpful in clinical situations
resistance training neuromuscular recruitment
improved motor unit syncing -gym strength vs real world strength increased motor unit recruitment -use type IIx improved rate coding -higher levels to improve force output co-activation of muscles more efficient reciprocal inhibition (maybe) -more with repeated exercises reduced autogenic inhibition (maybe) -teach GTOs how to handle higher force outputs
resistance training muscular strength
-muscular hypertrophy
early gains in muscular strength are typically attributed to neuromuscular recruitment
later gains are due to anatomical/physiological changes within the muscle fibers
muscular hypertrophy may improve strength, but it’s not the sole predictor
-hypertrophy is partly due to increased water content in muscle fiber
resistance training muscle hypertrophy
transient vs. chronic changes
hypertrophy likely due to
-increased # of myofilament and/or myofibrils within fiber
-increased sarcoplasm and cellular contents
-increased thickness of connective tissues
hyperplasia (increasing # of muscle fibers) has not been documented in humans, but has been documented in rodents
resistance training muscle fiber changes
some Type IIx –> Type IIa
increased size and function of Type IIx, Type IIa, and Type I
resistance training metabolism
increased immediate and glycolytic enzyme activity during exercise
increased mitochondrial respiration at rest
-EPOC
no change in VO2max for traditional resistance training
-possibly an increase with circuit training
increased lactate threshold?
-circuits
increased storage and utilization of CrP and glycogen
resistance training cardiac function
left ventricular hypertrophy (could be mild to extreme)
unaffected resting, submax, and max HR
unaffected resting, submax, and max SV
unaffected resting, submax, and max Q
resistance training circulation
greater dilation of existing capillaries
improved blood distribution
decreased resting SBP/DBP
resistance training respiratory system
no notable changes have been recorded with whole body resistance training, but…
respiratory muscle training (i.e. resistance training for the respiratory muscles) has been shown to
-increase respiratory muscle strength and endurance
-increase FVC
-increase TLC
resistance training exercise performance
depends on how you're training increased muscle strength increased muscle endurance increased muscle power increased muscle hypertrophy increased anaerobic power?
anaerobic training general training recommendations
3-4 sessions per week
> or equal to 100% of VO2max (typically all out depending on interval length)
3-10 intervals of 5-30 seconds each with full rest (W:R = 1:5-6) between intervals
any mode of exercise that permits all out activity (i.e. cycling, running, swimming)
increases anaerobic power
anaerobic training neuromuscular recruitment
same adaptations as resistance training improved motor unit syncing -gym strength vs real world strength increased motor unit recruitment -use type IIx improved rate coding -higher levels to improve force output co-activation of muscles more efficient reciprocal inhibition (maybe) -more with repeated exercises reduced autogenic inhibition (maybe) -teach GTOs how to handle higher force outputs
anaerobic training muscle fiber changes
some Type IIx –> Type IIa
increased size and function of Type IIa and Type IIx
decreased Type I size and function
-depends on the mode (type)
-depends on force/velocity curve
–long-distance biker vs long-distance runner
anaerobic training metabolism
increased immediate, glycolytic, and oxidative enzyme activity during exercise
no change or a small increase in VO2max
-depends on interval length
lactate threshold
-depends on interval length
-longer intervals tax better
increased storage and utilization of CrP and glycogen
anaerobic training cardiac function
- simply what is provided in the literature
- not wholly applicable or generalizable
decreased resting HR and submax HR, max HR unaffected improved HR recovery unaffected resting, submax, and max SV -may change similar to aerobic training unaffected resting, submax, and max Q -may change similar to aerobic training
anaerobic training criculation
same adaptations as resistance training
anaerobic training respiratory system
increased respiratory muscle strength and endurance
anaerobic training exercise performance
increased aerobic power increased anaerobic power decreased fatigue index increased muscle power improved metabolic cost for submaximal workloads increased muscle strength -depends on mode
flexibility training general training recommendations to improve flexibility
2-3 sessions per week (for each muscle group)
hold stretches to the point of mild discomfort; progress stretch as necessary during each rep to maintain this intensity
15-30 sec per rep, 2-4 reps per muscle group
static, active stretching with passive assistance at the end of ROM or PNF stretching combo
flexibility general training recommendations to improve performance
right before exercise or sport performance
ROM should not extend beyond point of mild discomfort, muscular activity should not feel higher than “moderate” intensity
time depends on the drill
active, dynamic stretching drills
types of stretching
passive
active
passive
involves an external force to move joint through its ROM
active
involves contraction of agonist muscles to move a joint through its ROM to stretch target muscle/muscle group
techniques of stretching
static
ballistic
dynamic
proprioceptive neuromuscular facilitation (PNF)
static
slowly moving into a stretch and holding it for a specified time interval
ballistic
stretching a muscle suddenly in a “bouncy” movement to force a joint past its normal ROM
dynamic
moving a joint through its ROM in a controlled manner
PNF
manipulates GTOs and muscle spindles to effectively stretch a muscle
special types of flexibility training
yoga
pilates
yoga
the term in Western culture often implies a form of exercise that utilizes several postures which improve muscular strength, _____, endurance and flexibility
in actuality, yoga is intended to be much more than just physical exercise, combining spiritual and mental domains as well
pilates
like yoga in Western culture, pilates exercises are used mostly to improve muscular strength, muscular endurance, flexibility, and posture
flexibility neuromuscular recruitment (depending on type of stretching)
improved motor unit syncing (maybe) increased motor unit recruiment (maybe) improved rate coding (maybe) co-activation of muscles (maybe) "re-tuned" muscle spindles and GTOs -all stretching all maybe's refer to dynamic/active stretching
flexibility muscle fiber changes
no changes expected, unless flexibility routine induces an exercise stimulus similar to aerobic, resistance, or anaerobic training
flexibility metabolism
no changes expected, unless flexibility routine induces an exercise stimulus similar to aerobic, resistance, or anaerobic training
flexibility cardiac function
no changes expected, unless flexibility routine induces an exercise stimulus similar to aerobic, resistance, or anaerobic training
flexibility circulation
no changes expected, unless flexibility routine induces an exercise stimulus similar to aerobic, resistance, or anaerobic training
flexibility respiratory system
no changes expected, unless flexibility routine induces an exercise stimulus similar to aerobic, resistance, or anaerobic training
flexibility exercise performance
increased joint ROM (when performed to improve flexibility)
increased muscle power (when performed to improve performance)
detraining/immobilization
muscular atrophy occurs -significant atrophy can occur w/in 6 hours muscular strength decreases -3-4% decrease per day protein synthesis decreases all fiber type decrease function
training theory
well-designed training programs should incorporate all of the fitness principles aforementioned, especially progressive overload, specificity, and FITT
the incorporation of these elements often falls under the umbrella of preiodization
periodization
planned variations in exercise that cumulatively improve fitness and performance
typical phases of periodization
macrocycle (a year)
shorter mesocycles (months)
-hypertrophy, strength, power
microcycles (weeks or days)
three main programming elements of periodization
volume
intensity
technique
within each phase, volume generally decreases while intensity increases because the two are inversely related
linear (classical) periodization
involves a fairly progressive “taper” toward peak performance at the end of the macrocycle using a specific sequence of mesocycles
non-linear (undulating) periodization
incorporates multiple “tapers” into the fitness progression to optimize performance at multiple times during the macrocycle
additional concepts related to periodization
undertraining acute overload overreaching overtraining tapering/peaking
undertraining
easy training that elicits minor improvements, if any
typically performed during active rest mesocycles (or when life demands don’t allow you to train as much as you’d like)
acute overload
an average training load that elicits appreciable improvements in physiological function and performance
typically performed during the early-middle mesocycles of training within a competitive macrocycle (represented) by the off-season, and in-season in may sports
overreaching
a brief period of heavy training that overloads the body without optimal rest and recovery
physiological function and performance decline initially, but with adequate rest and recovery thereafter, both can improve substantially
-typically preformed prior in the late middle, and late mesocycles of training (represented by the post-season in many sports)
precedes a taper
adding undertraining can speed up recovery following taxing workout
overtraining
- chronically
- most common symptom
a training load that is too substantial given the provided rest and recovery
chronically, this type of load will lead to overtraining syndrome, which is characterized by decreased physiological function and performance
-most common symptom of overtraining is fatigue
tapering/peaking
a period of reduced training load to facilitate rest, recovery, and physiological adaptations that will improve performance
-typically performed near the end of mesocycles or the macrocycle when maximum performance is desired
common sense points
current fitness level dictates the extent of improvements that can be realized
the relationship between the type of movement and energy systems used dictates
-what a person can physiologically accomplish in a workout
-how an individual workout is designed
-how an exercise program is planned
-how much rest and recovery should be taken
