Final Flashcards
1
Q
exercise prescription
A
using evidence based training strategies, effective monitoring and fundamental principles to design a training program
1
Q
training
A
stimulation of biological adaptations that results in an improvement in perf. task
- attempt to change physiological tolerance
2
Q
conditioning and steps
A
process of training to behave in a certain way or to accept certain circumstances
- setting up a favourable enviornment
- analyze activity > analyze indiv. > develop program > monitor program > evaluate program > adjust program as needed
3
Q
principles of training
A
- Specificity: neuromuscular activation level, movement type to specific to sports needs and energy systems
- progressive overload: increasing load, maintaining a stimulus for adaptation, avoiding non-functional overreaching/ overtraining
- variety & periodization: varying stimulus supports stimulus for adaptation, allows for multi system development, focusing on diff. aspects of training
- rest & recovery: adaptation occurs in recovery from session, must consider type of training in permitting recovery or limit adaptations
4
Q
when does adaptation occur
A
- when the body’s homeostasis is disturbed
- needs recovery -> when you get stronger
- theres almost no such thing as overtraining: instead its almost always a problem of under-recovery
5
Q
how can we measure athletes (perf. based & adapting)
A
performance based:
- time based tests
- distance based tests
- power output
adaptations:
- HR
- blood La
- O2 consumption (VO2)
- running economy
- strength
- BC
6
Q
how can test results be used
A
- find weaknesses
- create training intensity/zone
- measure improvements
- help coach
- predict future perfomance
- pace to strengths
7
Q
health benefits of PA
A
- prevents chronic diseases
- physical inactivity is the 4th leading cause of death
8
Q
what are the goals of the ACSM human movement paradigm
A
- minimize sedentarism
- PA guidelines: moving more (freq, int, dur)
- exercise cardioresp, flex, RE, neuromuscular systems
9
Q
health related components of PA
A
- BC: % of fat and non fat mass
- Carioresp endurance: transport and utilization of O2
- skeletal muscle strength: produce peak force (iso, dyn, isok)
- skeletal muscle endurance: repeated submaximal force
- flexibility: mobility through ROM
10
Q
FITT VP principles
A
F- frequency
I- intensity: internal or external, objective (units) or subjective (verbal)
T- time/duration
T- type
V- volume: kcal/week, MET - min/week
P- progression
11
Q
ASCM recommendations
A
12
Q
modes of flexibility
A
- static: stretch of muscles surrounding a joint that is held without movement
- dynamic: rapidly moving a muscle to stretch and relax quickly for several reps
- proprioceptive neuromuscular facilitation (PNF): a muscle is isometrically contracted, relaxed, and stretched
13
Q
dose- response curve
A
- sigmoidal shaped
- concomitant CV or orthopedic risk
14
Q
exercise training sequence
A
- 4-5 min warm up
- aerobic sesion or resistance session
- static stretching
15
Q
goal setting (and common goals)
A
common goals:
- improving appearance/ QOL
- managing weight
- preparing for comp
- reducing risk of chronic disease/condition
- reversing progression of disease
S- specific
M- measurable
A- attainable
R- realistic
T- timely
16
Q
methods of estimating intensity of cardioresp and RE
A
17
Q
FITT principles of cardioresp. endurance (karvonen)
A
F- frequency
I- intensity:
- objective: VO2, HR, caloric expenditure, mass, watts
- Karvonen: heart rate reserve (HRR) —> (HRR x desired %’s) + HR rest = target HR range
- subjective: rating perceived exertion
T- time
T - type
18
Q
recommendations of resistance training
A
- lift through ROM unless told otherwise
- exhale during lifting and inhale during recovery
- control recovery phase
- in clinical populations:
- monitor BP before and after session
- involve same professional
- regularly assess for signs/symptoms
- train with a partner
19
Q
what to know before prescribing
A
- training/ health objectives
- conditions
- training options/doses
- modifications of components that may change effect
- what to monitor
- SMART goals
- how to alter prescription
20
Q
health goals
A
- evidence informed practices to improve physical or mental health, and prevent/treat/manage diseases
- start by reducing sedentary time to enhance L-mod PA
- includes motivational interviewing/ behavioural change
21
Q
fitness goals
A
- improve function with further M-V PA
- often increases resistance training
22
Q
performance goals
A
- depends on demands of activity/athlete, worker fitness, injury prevention, general conditioning for athletic optimizing
23
Q
steps to prescribe (Rx) effectively
A
- use evidence based, high-yield strategies
- determine the right stimulus
- monitor the response and adaptations and compare if needed
24
how can prescription stimulate adaptation
structured systems of training can be designed to incorporate targeting specific physio, psych, and perf characteristics of activities
- training reps to induce automation in motor skills and develop structural and metabolic functions to increase perf
25
what are some ways you can modify stress in a Ex session
- intensity
- duration
- vary rest periods
- frequency
- modality/ type
26
what are some ways you can modify stress in a Ex training week
- training volume
- frequency
- intensity
- periodize/ create cycles
- training focus
27
duration and intensity relationship
- inverse relationship
- can use interval training
28
training intensity spectrum
- diff intensities tend to stimulate diff adaptations
- based on how the load is used at that work rate
29
physiologically based Ex intensity distribution
- training intensities for aerobic based Ex utilizes phsyio response to increase workload, phsyio "markers" act as anchors
training intensities:
- perf based
- effort (RPE) based
- physiologically/ training component based
30
frequency effects
higher frequency of training may be important for risk reduction and high fitness
31
what is the purpose of training
- develop phsyio reserves to perf high level tasks without decay over time
- be robust enough to withstand the motor patterns need without injury
- be able to achieve a task perf
32
general adaptation syndrome
(stimulus recovery adaptation process)
- hans selye
33
chronic GAS
- stress applied at the right time and magnitude to the right targets with the right recovery
- leads to positive adaptations
34
types of training/adaptation responses and the goal
- acute (adjustments): functional changes occurring immediately in response to Ex ---> reverts back to baseline shortly after
- chronic (adaptations): long lasting, progressive alterations to gene\
- goal: to utilize acute training sessions to show chronic adaptations to phsyio systems to improve perf
35
overload
increase demands on the system
- creates stimulus for adaptation
- adaptation is specific to type of overload
36
adaptation
protects the body from potential demands
- threshold for overload that must be surpassed to disturb homeostasis
37
progressive overload
adaptation will cease or be reduced of training stimulus is not progressively increased
- intensity + frequency + duration = total training volume stress
38
duration
total time that the stimulus is provided over a single training session
- compared with intensity
39
frequency
how often an athlete trains in a given time
40
intensity
the amount of work per time
- ratio of athletes current power out to their maximal power output capacity
41
volume
the product of intensity, duration, and frequency
42
rest and recovery
the period of restitution towards homeostasis that follows a training stimulus
43
detraining
following training the body reverts back to pre-training status
44
workout density
amount of time athletes is active in a workout (not counting rest) per total time of workout
45
training density
amount of training volume per unit time
46
training load
volume, intensity, density and duration of the workout and or degree of perturbation of homeostasis disturbed
47
how does garber et al, 2011 define overload threshold
a threshold of overload is needed to maintain or improve fitness, this is likely not a standard dose amount and is dependent on fitness status
48
long duration vs short duration effects
long duration (decreased intensity):
- hypoglycemia/muscle glycogen
- CT stress
- bone loading
- cardiac muscle stress
- plasma volume
- CNS fatigue
- mito. density #
- aerobic enzymes
- immune system
short duration (high intensity):
- anaerobic enzymes
- glycolysis
- muscle force (XB's)
- bone loading
- cardiac muscle stress
- muscle buffering (H+ ions)
- NS
- ANS
49
cumulative training effect and affects on aerobic and anaerobic systems
- changes in phsyio capabilities and level of phys/tech abilities resulting from a long lasting athletic preparation
- aerobic - endurance (mito, oxidative enzymes) = large
- anaerobic (glycolytic enzymes, PCr storage) = small
50
what are the fundamental rules of training
- trainability: the potential to improve in response to training (depends on age, pre-training)
- recoverability: the ability to resume work after an effort (depends on quality/quantity of rest)
51
residual training eftects
- proposed by B & J councilman
- the continued changes induced by systemic workloads beyond a certain time period after the ending of training
- long term and short term training residuals
52
what are some means
- barbells
- kettle bells
- dumbbells
- medicine ball
- run/bike/row
53
what are some methods
- rep temp
- rest interval
- training duration
- training volume
- intensity
- rep duration
54
individualization definition and steps
- modification of training to account for an athletes unique capacity to training
1. plan to the tolerance level of the athlete
2. individualize the training load
55
principles of training (12)
- individualization
- specificity/ transferability
- progressive overload
- rest/recovery
- variety
- celling effect
- maintenance
- periodization
- regularity
- interference
- multilateral development
56
specificity
- incorporating specific tasks of a sport to help induce neuromuscular and metabolic adaptations
- want to avoid monotony
57
specificity continuum
58
variation
- manipulation of training variables
- method for modifying the overload stimulus
- prevents boredom and loss of motivation
- variation in: location, patterns, partners, means of training
59
progression
progressively increasing load over time to allow for adaption
- general increases encourages sustainable adaptations
60
restituation
rest and recovery
61
reversibility
withdrawal of tissue loading results in loss of beneficial fitness and perf adaptations
62
periodization
planned systemic/structural variation of training program over time
- constant cycling of training variables to maintain optimal training stimulus
- avoid overtraining, burnout, injury
63
transferibility
biomotor and training adaptations across broad spectrum
64
celling effect
law of diminishing returns applied in training
- low initial fitness: , improves rapidly, many changes in days 10-14, VO2 max improves 25-50%
-high initial fitness: improves little, no changes in VO2 max
65
periodization
- prep period
- transition period
- competition period
- transition period (active rest)
66
Adenosine triphosphate (ATP) and rephosphorylation
- phosphate group held by high energy bonds
- phosphorylation
- hydrolysis
- myosin ATPase --> ADP + Pi
rephosphorylation: ADP --> ATP
- energy must come from ATP-PCr, anaerobic glyc, oxid of glucose/glycogen and FA
67
resynthesis/ recovery of PCr
- once PCr is depleted, reaction is reversed to phosphorylze Cr (energy comes from oxidative pathways)
68
ATP-PCr (high energy phosphate system)
- [ATP] in resting muscles is low
- muscles have larger reserve of PCr
- PCr provides energy buffer to maintain [ATP] in intense Ex
69
anaerobic glycolysis
- breakdown of muscle glycogen
- net gain of 3 ATP/glycogen
70
aerobic glycolysis
- occurs in mitochondria
- oxidation of pyruvate or FA
- process removal of H+ (oxidation) then reunits e- with H+ and combine with O2, to form H2O
- only occurs with O2 and maximal rate is limited by rate of O2 delivery
- krebs cycle, Citric acid cycle, tricarboxylic acid cycle (within inner mem. ---> ETC)
- oxidative enzymes
71
glycolytic pathway (glycolysis) steps and end product
end products:
- low intensity Ex: via lactate dehydrogenase turns into lactic acid
- high intensity Ex: pyruvate enters aerobic metabolism
72
which systems are used for high power, power and short duration, endurance training
73
which system is used for explosive events (<2 sec) and its limits
- phosphagen system
limits d/t creatine kinase rxn, depleted PCr reserve, slow CK activity d/t low pH
74
which system is used for maximal efforts (12-15 sec) and its limits
- phosphagen system and glycolytic pathways
limits d/t rate of glycolytic enzymes (phosphorylase, PFK, LDH), substrate/enzyme [ ]
75
which system is used for sustained spriniting (max effort over 15-60 sec) and its limits
- anaerobic glycolysis
limits d/t [PCr]
- longer duration of up to 60 sec also use aerobic
76
which system is used for middle distance (up to 6 min) and its limits
- both aerobic and anaerobic
- uses max O2 intake, max [La-] for 3 min or longer
limits d/t enzymes, fatigue tolerance, O2 availability
77
which system is used for endurance events (up to 40 min) and its limits
- aerobic and support from anaerobic
- almost all ATP produced via oxidative means
limits d/t max aerobic capacity, anaerobic threshold, efficiency/economy
78
which system is used for long distance (several hours) and its limits
- aerobic with supply form CHO and fats
limits d/t substrate depletion
79
metabolic limitations of endurance training and types of training
- continuous training: 65-85% Vo2 max, 30-60 min
- interval training: 90-100% Vo2 max, 1-4 min
limits:
1. substrate supply: incr in muscle/liver glycogen (depletion-repletion cycles)
2. mitochondria: incr in # and size
3. oxidative enzymes: related to mito size/number
4. glycolytic enzymes
5. fiber type: uses type IIa and IIx
6. endocrine response: incr intensity (incr catecholamines)
80
metabolic limitations of sprint training and types of training
- supramaximal training: power outputs, >100% Vo2 max
limits:
1. substrate supply: incr muscle glycogen storage (depletion-repletion cycle)
2. muscle enzymes: incr of allosteric glycolytic enzymes (PFK, Hexokinase, phosphorylase), incr rate of ATP production, incr oxidative enzymes
3. muscle buffering capacity: buffering bicarbonate, for a given incr in La- --> decr in H+
81
metabolic limitations of resistance training
1. substrate supply: incr resting muscle glycogen and PCr
2. muscle enzymes: little-no effect on glyc enzymes, little decr in oxid enzymes
3. muscle fiber types: type IIa and IIx
82
physio factors effecting VO2 max
83
a-v difference
arterial- venous diff: how well we extract O2 to the muscles
84
Cardiac output def
how well we deliver O2 to the muscles
85
anatomy of the heart
86
factors that determine HR
- cardiac cells (pacemakers)
- systole/diastole
- ANS (incr HR)
- PNS and ANS (CV drift)
- max HR (refractory period of cardiac cells)
- recovery HR (similar ANS experience)
87
factors that determine Q
1. ventricular filling:
- venous return incr with ex
- muscle pump: working muscle contraction displaces blood back from veins to heart
- resp pump: assists heart pressure
- vasco constriction: via SNS, constriction away from non-working organs returns blood
- diastolic filling time: decr with intensity but incr in filling pressure
2. ejection fraction:
- with ex, incr blood ejected in shorter time
- incr contractility (SNS and frank starling--> higher preload)
88
factors determining blood flow
- CSA
- vasodilation in arterioles to muscles
- vasoconstriction of arterioles to non-active tissue
89
factors determining SV and formula
SV = EDV - ESV
- ~ 70 ml for adults
- LV EDV depends on: chamber size, filling pressure
- LV ESV depends on: afterload , myocardial contractile force
- with incr intensity --> both ESV and EDV contribute to incr SV
90
factors that determine o2 content
1. red blood cells:
- Hb, HCt (hematocrit)
- o2 binding depends on PO2: anemia
- o2 carrying capacity of blood: CaO2
- erythropoiesis
2. white blood cells: ex and immune functioning
3. plasma
91
BP controls
1. local control: at muscle level, changes metabolites, signalas local vasodilation
2. central control: SNS activation of alpha and beta receptors, vasoconstricts non active, vasodilates muscle/heart/skin
3. short term and long term BP control mechanism: baroreceptor (neural), kidney and humoral
92
o2 loading
- respiratory system: o2/co2 transport, blood reservoir, acid-base balance, lung functioning
- ventilation changes
- pulm blood flow
- gas transport and exchange
- co2, bicarbonate buffer
- control ventilation
93
phsyio response in acute ex
94
CV system in temp regulation
- heat loss: sweating, skin blood flow, SV decr, HR incr until longer can maintain Q
- ex in cold: vasoconstriction
95
structural cardiac adaptations
96
Cardiac functional adaptations in HR
- relative bradycardia (when PNS and SNS blocked)
- involves ANS, reduces SNS, incr PNS of SA node
- decr HR = incr SV --> incr Q
97
Cardiac functional adaptations in Blood volume
- fluid balance: acute ex, incr temp, metabolism, electrolyte imbalance
- stimulation of renin-angiotensin- aldosterone system can incr plasma volume
98
Cardiac functional adaptations in contractility
- incr ability to expel blood from ventricle
- incr SNS activation (frank sterling mechanism)
99
muscle capilliarization
- < 4 weeks = incr capillary density
- angiogenesis: growth of new capillaries
- easier flow to muscle fibre
- stimulated by metabolism, stress on vessel, hypoxia
100
central adaptations
- greater SV and incr Q
- incr arterial and ventricular volumes
- incr ventricular wall thickness
- incr total blood volume
101
peripheral adaptations
- improved gas exchange
- incr number of capillaries
102
functional utilization
- maximal aerobic capacity/ anaerobic threshold
- the greater threshold relative to vo2 max the higher intensity one can withstand fatigue
103
factors of motor unit activation
- motor unit: functional unit of neuromuscular system
- size principle
- muscle spindle and golgi tendon organs
104
motor unit recruitment def
the capacity to voluntarily recruit as many MU as possible and send nerve impulses at high frequencies
105
intramuscular coordination def
the ability to synchronize all muscles of a kinetic chain involved in action
106
hemodynamic responses to acute resistance training
1. HR and BP:
- both incr in dynamic resistance training
- BP high with ecc/con movements
- peaks usually occur in last several reps to failure
- Bp higher in submax sets vs 1rm
- Bp higher with greater muscle mass activation
2. SV and Q
- ex SV > rest SV in con phase
- ecc phase SV > resting SV > con phase
- Q incr in both ecc and con phase
107
muscle size effects of strength
1. CSA:
- anatomical: area of transverse section of muscle
- physiological: summed CS of muscle fibres most valid for force
- pennation angle: affects diff in ACSA and PCSA
108
henneman's size principle
motor units are recruited in order from smallest to largest depending on the intensity of the force being applied
109
force frequency relationship
110
force velocity relationship
the high loaded move, the less capacity for high velocity movements
- key is tempo
111
effects of muscle temp on strength
1. resting muscle temp: higher in deeper muscles
2. warm up: active (incr 2-3 degrees)
3. iso contractions:
4. force and power velocity relationships: con>ecc
5. perf: related to jump ht, speed, power
6. mechanisms: incr force for XBs, Vmax, ATPase, AP
7. core temp
112
fatigue
ex induced decrease in maximum force and/or max power generating capacity
- fatigue begins before fatigue failure
113
neuromuscular considerations: fatigue
- incr intensity = incr fatigue
- depends on fibre type distribution, # cycling XB, force per XB, activation/deactivation of XB, rate of Xb cycling
- d/t low XB formation/function
114
motor unit rotation
some deactivate while others activate maintaining contraction strength
115
fatigue recovery
recovery is essential to produce force, max strength returns faster then muscle endurance
116
physiological adaptations in resistance training
117
interactions of neuromuscular adaptations (strength, hypertrophy-muscle size, nerual)
118
nerual adaptations
optimize MU recruitment, leading to rapid improvements in force production
- 2-6 weeks
119
muscle hypertophy
occuring after 4-6 weeks contributes to more strength gains
120
neural mechanisms of fatigue
- decr activation of higher centres
- alerted reflex inputs to MN
- decr MN excitability
- failed neuromuscular transmission
121
neural adaptations - MU
- incr recruitment, firing rate, synchronization
- size principle: order of recruitment/derecruitment
121
muscle mechanisms of fatigue
- impaired ecc
- metabolic factors
122
neural adaptations- NMJ
- incr in total area
- greater dispersion of ACh receptors within motor end plate
123
neural adaptations- central
- incr MUA in higher brain centres: intent to produce maximal force and power
- primary motor cortex activity incr
- activation in descending corticospinal tracts and recruitment of fast twitch (FT) MU--> incr agonist and synergist muscle recruitment
124
muscular adaptations- muscle growth
hypertrophy:
- incr synthesis or reduction in degradation of proteins
- incr # of myofibrils
- new myofilaments (incr diameter)
- myogenesis: formation of new muscle tissue
- Akt/m TOR signaling with contraction
- PROsynth rates elevated with rest
- larger CSA (tendons can incr)
- more type I fibers, with heavy resistance training type II hypertrophy > type I
- resistance training shift in fibre type IIx and IIa no change to type I
125
strength de training
strength and muscle mass relatively preserved for a few weeks then detraining
- neural adaptations preserved longer
- muscle atrophy occurs rapidly
126
capillary density and strength training
- incr hypertrophy = decr capillary density
127
performance improvements
- muscular strength
- power
- local muscular endurance
- body composition
- flexibilty
- aerobic capacity
- motor performance
128
muscular adaptations
1. fibre hypertrophy
- type 2 > type 1
- decr mito density
- incr [glycogen]
- incr CT
2. fibre type transition:
- incr type IIa, decr type IIx
3. strength training leads to incr pennation angle
4. explosive/sprint leads to incr length
129
maintaining strength
- maintenance program: reduce volume and freq but maintain intensity
- tapering: reduced training volume in last few weeks before comp
130
what is sports perf and what includes
- the ability to perf
includes:
- technical skills at high speeds
- pressure
- fatigue
131
what determines perf
132
components of perf and related fitness
- muscular power: force in short time, explosive movements
- strength: maximal force at given speed
- agility, quickness, speed: neuromuscular stop-start, direction change
- coordination and balance: neuromuscular system to achieve defined motor patterns
- flexibility: move joint thorough ROM
- aerobic power: max rate of o2 consumption, more aerobic work, faster recovery
- aerobic endurance: relative intensity of ex that an indiv can maintain for a time
- aerobic capacity: specific to muscle group, sport specific, anaerobic threshold
133
Needs (gap) analysis
- where we are and where we want to be
- involves a sport analysis
134
steps for athlete programing
135
how to design an effective training program
- identification of training targets
- identify essential elements
- differentiate between necessary and nice
- pay attention to magnitude, modality and details
- modeling of perf characteristics
136
how to analyze sport basic needs
- research about the sport
- observe practices and competitions
- testing/monitoring/observing top athletes
- are there commonalities to failure/injury/illness in the sport
137
parts of perf analysis
138
explain how demands require supply
takes systems out of equilibrium and challenge the body to return to homeostasis
139
transitions across intensities (phases)
1. phase 1: mild-mod intensity
- dont deplete ATP quickly
- low force contraction
- recruitment needs are low - high % type I fibres
2. phase 2: heavy intensity
- power output incr
- rate of ATP demands incr muscle power incr
- recruit more type I fibres and incr % type II fibres
3. phase 3: severe-extreme intensity
- high power output
- greater % type II fibres and glycolytic supply
- anaerobic glycolysis
- CHO and PCr fuel
140
why does lactate accumulate
- it must be removed: if LDH moved toward pyruvate formation in cytosol, it would require NAD
141
when does lactate accumulate
- lactate may be: converted back to pyruvate with LDH, uptaken into mito, transported from to blood to type I fibres/liver/brain/heart
- skeletal muscle lactate (and H+) transported to blood via monocarboxylate transporter
142
how does lactate accumulate
- sum of metabolic byproduct accumulation (anaerobic gly) and metabolic byproduct removal/disappearance
- [BLa] is associated with fatigue but does not cause it
143
is the shift to aerobic gly d/t lack of o2
no
- PO2 of skeletal muscles does decline but is still above threshold for ATP synthesis
- La levels incr in muscles before decr in skeletal muscle PO2
- maximal contractions in hyperoxia dont incr PPO
- rate of ATP supplied by oxidative metabolism cant meet the demand of contractile muscle (NOT LACK OF O2)
- incr ex intensity --> greater recruitment of type II --> lower oxidative capacity
144
phsyio responses to progressive ex
145
anaerobic vs aerobic threshold
- no true shift (both happen at all times)
- dependent on substrate availability, hormones, previous activity, environment
1. aerobic threshold (1st transition): below this- must train for long duration to incr fitness, above this- less use f fat as fuel
2. anaerobic threshold (2nd transition): beyond- unable to maintain intensity for longer than an hour , hard to talk
146
submaximal exercises
- needs to achieve metabolic steady state: ATP supply is being met through aerobic system
- initial activation of ATP-PCr and aerobic gly fills ATP gap until oxidative phosphorylation can meet energy demand (O2 deficit)
- krebs cycle enzymes incr d/t slight decr in NADH/NAD and ATP/ADP ratios
- small amount sof La released from contracting muscles at lower intensity (low [BLa])
- PHD regulated by levels of acetyl-CoA, NADH, ATP
147
maximal exercises
- shift toward CHO metabolism as intensity incr d/t:
- incr ATP turnover (changes ratios of NADH/NAD and ATP/ADP or AMP)
- glycogen phosphorylase activated by incr plasma
148
metabolism and high intensities
- FA oxidation decr at 85% vo2 max but not between 65-85%
- lipolytic rate remains high, adipose tissue decr
- most ATP turnover d/t anaerobic gly
- ast gly rate incr, cytosolic NAH accumulates
- metabolites build up (ADP, Pi, H+, AMP, lactate)
- skeletal muscle ATP levels remain stable
149
History of training programming
- involves training many aspects of athletes fitness
- mixed methods training
- may produce ineffective gains and unpredictable results
- leads to higher training volumes in order to fit level of training needed to make improvements
- may lead to interference of stimuli
150
what is training programming
- a systemic approach to develop and create adaptations towards a goal at advantageous times
- establishes a high yield strategy for achieving the goal
- long term dynamic process, involves client process
151
what can we investigate during programming
1. metabolic:
- what is the primary system
- what are possible metabolic limitations
- what are potential adaptations to improve the systems
2. cardioresp:
- is aerobic metabolism a significant contributor (why are there limits to O2 delivery or utilization, what are adaptations)
- are there other aspects of CV/Resp system that could improve perf.
3. neuromuscular:
- what motions are used in the action
- what is limiting the ability to maximize power
- what are the mechanisms of fatigue
- what are potential adaptations
152
what are the steps for programming
1. analyze the activity
2. analyze the indiv
3. develop the program
4. monitor program
5. evaluate program
6. adjust the program as needed (back to step 3)
153
preliminary planning steps
1. find a medium
2. establish timeline: large to small scale
3. assign details of competition dates: include travel time
4. assign holidays/downtime
5. map out travel periods
6. outline any mandatory testing sessions (if relevant)
154
preliminary planning
- reference the needs analysis: understand key priorities, use normative standards, peers, testing/monitoring
- "reverse engineer" from competitive back to preparatory
- start with large strategies and work down to smaller: large foci and longer term building readiness, then fine tuning with smaller strategies
155
phases of the training program
1. choosing the direction/program (goal, client, gap, priorities)
2. program magnitude (loading across season)
156
periodization phase 1 (choosing the direction) steps
1. begin with the end in mind:
- how can you quantify/qualify the goal
- how can we investigate (metabolic, cardioresp, metabolic)
- analysis of the goal: what does it require, what the are foundational elements, what are some adaptations
2. who am I training:
- what is the capacity/status/limit of client
- where are they now, what their history
- are their injuries/ limits, what their schedule
- client profile: what relevant info do I have/need, any other questions I have
3. where are the gaps:
- based on requirements and where they are now, what are relevant gaps
- is there evidence of those gaps being solved
- does the clients limits/capacity inform which aveune to go
4. key training priorities:
- what are the main areas that you will focus on
- training priorities: what are common gaps, how do we train to promote adaptations, what are some adaptations needed before training
157
periodization phase 2 (building magnitude) steps
1. training process:
- plan a targeted approach to bridge the gap
-using training strategies to build adaptations
- consider all factors and resources
2. loading the athlete: training load
- combo of INT, DUR, FREQ
- interaction b/w athlete fitness, training load, and ability to tolerate training
- apply training load results in cascade of phsyio responses
- training load may be categorized as stimulating, retraining, detraining
- theories/approaches for training load
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types of loading and what they are
- extensive loading: greater volume of stimulus, lower intensity
- intensive loading: high intensity, lower volume
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theories/ approaches of training loading
- standard loading
- linear loading
- step loading
- concentrated loading
- conjugated sequence loading
- flat loading
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standard loading
- similar loads and densities throughout preparatory phase
- perf improves only in early stages and must progress across years to promote adaptations
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linear loading
- athlete trains at maximal capacity and progresses load over time
- useful for short periods, requires recovery, leads to burnout, injury
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step loading
- progressive overload with periods of unloading
- unloading/retaining loads allow regeneration and greater adaptation
- often uses same training load repeated to promote specific adaptions
- don't have enough variation as progressions are similar modes
- high amounts of scientific support (and history) of success
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concentrated loading
- short term overloading, allows for recovery in short periods with recovery loads
- greater loads require greater recovery and adaptation can induce longer perf decrements
- some maintenance of fitness through deloading period
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conjugated sequence loading
- allow for concentrated loading overreaching followed by recovery
- uses blocks of 4 week 'microcycles' with primary emphasis for each block, leads to high stimulus while loss in others
- stimulus may induce high fatigue/load at start
- sequencing various training targets of training DENS and DUR can support maintenance of INT
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flat loading
- used in advanced highly trained athletes similar loads ~3 weeks, with high stress in first week, challenging adaptations over upcoming 2 weeks, then deloading/regenerating
- used in middle preparatory phase, must have high capacity for loading
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Matveyev's model of periodization
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undulating periodization model
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periodization vs programming
periodization:
- macro management of training process associated with time periods
- time allowed based on comp schedule
- provides outline allowing coaches to see periods of training and order to target goals
programming:
- micromanagement of delineated stages of training
- training program should differentiate the time continuum into patterns based on objectives
- organization of various programming (FRE, INT, DUR, VOL, reps, etc)
- ensures variation of training factors to control fatigue and optimize long term adaptations
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periodization
- a structural training plan based on manipulation of the fitness components and principles with intent of peaking the athlete at competitive season with cycle of easier and harder
- systematic approach: program divided into manageable segments
- Goal is to maximize adaptation to training in the time available while simultaneously avoiding over-training
- Macro-, meso- & microcycles
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cumulative training effect
- Changes in physiological capabilities & level of physical/technical abilities resulting from a long-lasting athletic preparation
- assessed via phsyio or perf mesures
- Some systems & structures have a limit to their magnitude or rate of gain: Endurance (mitochondria, oxidative enzymes) = large; Anaerobic (glycolytic enzymes, PCr storage) = smaller gains
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residual training effects (physical ability and phsio background)
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ATP
Annual training plan
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macrocycles and the parts
- largest blocks
- may be several macrocycles in a training plan
- “Mono”cycle:1 major competitive period (single peak)
- “Bi”cycle: 2 major competitive periods (double peak)
- “Tri”cycle: 3 major competitive periods (triple peak)
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phases of macrocycles
1. Preparatory
– General Preparation
– Specific Preparation
2. Competitive
– Pre-Competition
– Competition
3. Transition
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characteristics of the preparatory phase and the sub phases
- 3-6 months duration
Goals:
- Acquire and improve general physical training.
– Develop, improve and perfect technique.
– Familiarize athletes with basic strategies of the sport
– To develop or improve psychological skills
1. general preparatory
2. specific preparatory
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General Preparatory Sub-Phase
goals: developing work capacity...
- Energy system work directed at aerobic endurance
– Muscular strength focus is on hypertrophy but some work also on muscular endurance.
- VOL is high, INT is low
- EX is general
- Perf expectations are low
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Specific Preparatory Sub-Phase
The transition period to competitive phase.
- VOL is high, INT is low
- Goals developing work capacity but are more sport specific exercises should be used (70-80%).
- tests at end of phase to see if ready to start program
- Consider a practice competition at the end of this sub-phase to determine how the training has affected performance.
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competitive phase and the sub phases
goals: optimal perf with specific objectives...
- Maintenance of physical conditioning
– Generally lasts 4 – 6 months with team sports tending to be longer
- if possible order the comps to most important
- 6-8 microcycles prior to main competition the training should be modelled to match the competition if possible
- have unloading and tapering in last 2 mesocycles
1. pre competitive sub phase
2. main competitive sub phase
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pre-competitive sub-phase
- stays at a similar level to the specific sub-phase of the preparatory phase unless practice competitions suggest a weakness
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main competitive sub-phase
- focus is on performance so generally
volume decreases
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transitional phases
1. T1: last 3-5 wks (b/w preparatory and transition phase)
- similar to comp phase
- ment as 'pre season' prep or 'regular season' prep for high performance
- goal: to improve key abilities, and maintain fitness through, without over-loading
– Moderate VOL and INT
2. T2: lasts 6-12 wks (after competitive phase)
- active rest
- VOL and INT is low
- alternate activities
- If total rest is required due to injury then it should be done during the second week after a week of gradually reduced load from last competition
– Watch for depression
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periodization for a single goal
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periodization principles
- Higher volumes --> Lower volumes
- Lower intensity --> Higher intensity
- Higher frequency --> Lower frequency
- General --> Specific
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microcycle
- duration is a week
- co-ordinated with everyday life
- Intense anaerobic, speed & power sessions on days when relatively “fresh”
- Muscular endurance work when the athlete is partially fatigued
- Last day is for regeneration and will often be a rest day
- is a flexible program
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mesocycles
- duration is about 4 weeks
- Crash week causes a “valley of fatigue”, creating a more powerful stimulus for supercompensation.
- Regeneration week: lowered physiological and
psychological demands to eliminate fatigue symptoms
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crash mesocycle
- As fitness improves, each new mesocycle
adds greater training loads than the previous one
- Mesocycles should be planned one at a time based on
fitness test results allows for optimal training
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considerations for a mesocycle
1. The structure of the mesocycle is based on the:
– Phase of the season
– Competition schedule
– Specific training objectives
– Time available to train
2. The length of the mesocycle depends on the main goal or focus of the cycle and how long adaptation takes:
– Aerobic focus will be longer
– Speed focus would be shorter
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mesocycles for the preparatory phase
- Goal: produce adaptation
- Focus is on the development of basic technical and tactical skills and laying the base for physical training.
- Plan for two or three shock mesocycles in this phase to
push athletes through adaptation ceilings.
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mesocycles for the competitive phase
- dictated by the competitive schedule.
- Loading patterns are very sport specific.
- For sports with weekly competitions the mesocycles will be similar with the load being adjusted within the microcycles.
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sequence of training load
* each phase will potentiate the next training phase
* provide ‘foundation’ prior to higher-risk abilities and then to reduce fatigue towards competition
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Goals of ATP (annual training plan)
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mesocycle for transition
The primary purpose of this mesocycle is recovery and rest.
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Alternating Intensity and Energy Systems
- Training load must address the energy demands as well as the goals of the macrocycle.
* often stress 2 - 3 energy systems and fuel regeneration is different for each system.
* Must plan for regeneration for each of the systems.
* train all of the components without overtraining:
1. Classify all of the skills, drills and physical training according to the energy system they tax.
2. Plan microcycle to alternate training demands such that the fuel being utilized on a given day is regenerated before being stressed again.
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timing in training
- If application of stimulus is too late following the regeneration phase, supercompensation will have faded (involution) and the training effect will not be optimal
* If application of the stimulus is too soon, athlete will still be fatigued from the previous stimulus, and supercompensation will not have peaked:
– If this occurs chronically, may progress to full blown overtraining syndrome / chronic fatigue
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factors to consider in planning
- baseline tolerance without excessive fatigue
- Ability to complete planned workouts?
- Quality of training?
- Recovery within/between workouts?
- Attitude/adherence towards training?
- Muscle soreness?
- Efficiency & skill execution?
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recovery planning and programming
- 1:1 Recovery cycle is best for beginners
* Allow 36-96h between strength sessions
* 7-14 days between eccentric workouts
* Anaerobic training: 48-96h
* Aerobic threshold training: 12-24h
* Cycle in recovery in every hierarchical level (Macro,
Meso, Micro)
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balancing stress and recovery
Training progression within each cycle includes
built-in recovery phases to optimize adaptation and prevent fatigue
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recovery planning
replacing PA with:
- Skill/tactical training
– Recovery modalities
– Evaluation (at end of cycle)
– Mental training
– “Safe” recreational activities
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regeneration period
- inappropriate is when there is a decline in perf
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overloading mesocycles
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basic model for ATP
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pysiologoical adaptations in periodization
1. Training Stress:
- Periodization takes advantage of the body’s response to training load, balancing stress and recovery for optimal adaptation.
2. Adaptation:
- Periodization can leverage CTE’s and RTE’s to maximize ‘parallel’ adaptations and support positive adaptations
- Strength Training: Periodized strength training cycles can increase muscle fiber recruitment, hypertrophy, and strength.
- Endurance Training: Endurance macrocycles develop the cardiovascular system and aerobic capacity through progressive long runs, intervals, and tapering
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seiliers hierarchy of endurance training needs
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periodization of endurance training
1. Central Adaptations- several months
- most effective by high-volume continuous training at ~70- 75% of VO 2max
2. Peripheral Adaptations- peak at ~4-6 weeks
- Peripheral- most effective by high-intensity at ~95-100% VO 2max
* Both can be maintained with less training after achieved
* Detraining- peripheral lost quickly, central takes longer
* Taper can increase performance (reduce fatigue)
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types of training INT duration in END athletes
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END training across the season
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how do END athletes train
- very high training volumes, built over many years
* Training may include 7-15 sessions/week; higher-impact sports use < volume
* ~80% of their sessions LT2, and ~5% of sessions between LT1 & LT2 (POLARIZED)
* Distribution will be different across periods, with greater Z1 earlier in season (to build endurance/recoverability/stamina/central factors/durations), more Z3 (& Z2)
later in season to build speed/strength/sustainability/peripheral factors/intensity
* use INT
* Greater sport specificity later in season
* Fueling, environmental factors, recovery, fatigue-
management, biomechanics/efficiency
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how many sessions should be in each zone for END athletes
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where should different modes of training lay on and END training continuum
- LSD/continueous: 10-75% Max
- interval training: 60-100% max
- tempo: 50-70% max
- threshold training: 70-80% max
- intermittent: 100--> max
- push/pulls: 65-90% max
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Continuous (sustained effort)
Exercise at or near one intensity (typically at or below AnT) for the duration of the exercise session
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Intermittent
Exercise periods of very high intensity (> VO2max), but of very short duration (usually less than one minute). The rest intervals may be of variable length
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Interval
Usually refers to longer exercise intervals of high intensity (between AnT and VO2max) short duration (1 - 6 min).
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long low distance (LSD) training
- makes up the majority of the training volume for events greater than 20 minutes long
* builds an “aerobic base”
* improve running economy
* INT well below AnT (40-70% VO2max), depends on threshold.
* Slower than race pace
* HR 20-40 beats below threshold
* DUR 30 min – hours (?)
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benefits of LSD training
1. Caloric expenditure (weight loss/maintenance?)
2. Low stress to musculoskeletal and physiologic systems
3. Develops tolerance for prolonged exercise:
- Induces muscle glycogen depletion (supercompensation)
- Promotes fat metabolism within muscle (“CHO sparing”)
4. Develops or maintains basic CV adaptations:
- Blood volume, oxidative capacity, heat stress tolerance
5. Psychological benefits:
- Recovery days
- Overdistance ’s incr confidence
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when should you have LSD training
- END athletes should be performed throughout the training year
* greater emphasis in early-mid preparatory phase (for a sound aerobic “base/foundation”)
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tempo training and the benefits, when to include
- DUR: 30-12 min
- INT: HR 5-10 bpm below threshold, 90-95% of PO at threshold
Benefits:
- Good introduction for more intense training
* Can help improve athletes ability to work @ threshold for prolonged periods
* Good for working on ‘race pace’ for prolonged (>2hr) endurance events
When to include:
- early/mid preparatory phase to prepare the athlete for more intense
training
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threshold training
- Moderate DUR, high INT training at or very near to the athlete’s AnT
- May be continuous or intermittent in nature, depending on precise INT selected
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threshold (Low) training, when to include, and benefits
- DUR: 20-60 min
- INT: HR 95-105% threshold, 100% of PO threshold
benefits:
- improves tolerance to racing at anaerobic threshold
* AnT and buffering capabilities ( lactate tolerance)
* May improve economy at AnT
* Allows glycogen sparing more emphasis on fat metabolism
when to include:
- mid-to-late preparatory season to prepare the athlete for upcoming competitive season
- should be (<1-2/wk)
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push/pull training benefits, when to include
- alternating fast/slow pace often above & below threshold
Benefits:
* Many of the same physiological benefits as above
* Athlete learns to “accelerate” pace on demand
* Variety
When to include:
- mid-to-late preparatory season
- may be included at any time (depends on intensity)
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threshold (Hi) training, when to include, benefits
- INT: 100 - 110% of threshold
- DUR: 10 - 20 minutes per repetition
- REPS: 2 - 4, Rest btw int: 5 - 15min @ 10-15% below threshold
Benefits:
* Ideal training for races <1hr
* incr ability to tolerate lactate
* incr ability for pacing @ high intensity
* Helps to ‘pull’ up threshold
When to include:
* Generally mid-to-late preparatory season
* But may be included at any time (depends on intensity)
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interval training
- DUR: 1-5 min
- INT: high-very high (b/w threshold and VO2 max), with rest periods that are active
- Approximately 1:1 work:rest ratio or less (i.e. 1 : 0.5)
Benefits:
* incr VO 2max and threshold
* promotes buffering capabilities
* high INT involved probably promote “extra” central and peripheral adaptations
* May assist the athlete in learning to maintain good technique at intensities greater than race pace
When to include :
* Major emphasis occurs during mid-to-late preparatory season to “build” on to the adaptations from cont. training
* Should be used sparingly (1-2 times/wk) as is stressful
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what can incr with interval training
- Optimal cardiovascular and metabolic adaptations appear to benefit not only on the time spent at VO 2max but also the on the distance covered at high velocities
- Short 30s interval exercise training at VO 2max:
* Increases time at VO 2max
* Maximally stimulates CV function
* Allows the run to be at a higher velocity
* Therefore, increases muscular adaptation
* Will improve economy and efficiency of movement at higher velocities
- Theoretically, this could be the best way to train to improve VO 2max
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intermittent training benefits, when to include
- DUR: 10-60 s with ~ 1:5 work:rest ratio
- best done in controlled environment
Benefits:
* Athlete may become more economical and pace conscious?
* May improve neuromuscular control?
* Improves power/anaerobic “kick” ability at end of a race?
When to include:
* late preparatory season
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why is pace training important
- VERY useful in athletes who are trying to cover a set distance as fast as possible.
- Allows you to break up the event into smaller blocks and train at higher INT to try and improve race pace.
- Can be used in all disciplines
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how to calculate pace training
226
Anaerobic events
- depend directly on maximal rate of ATP synthesis by PCr Hydrolysis and/or Anaerobic Glycolysis
* Events of Max Effort < 2s to 2mins
* Relative contribution of Energy Systems depends on event duration
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Team Sports
- bursts of maximal effort separated by lower-intensity intervals/stoppages in play
* Some involve very brief efforts separated by long recoveries (baseball), others have intense activity for ~60s without stop (hockey, soccer)
* Relative energy contribution will depend on game type & play
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Anaerobic Power
- Maximum rate that work can be accomplished
* Usually measured in Watts
* Dependent on:
* Muscle mass
* Neuromuscular recruitment
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Anaerobic Capacity
- Maximum amount of high-intensity work that can be accomplished
* Usually measured in kJ
* Dependent on:
* Amount of phosphagens
* Fatigue resistance
230
factors limiting Anaerobic perf
231
what do you want to train to improve max anaerobic power
- PCr: unlikely that muscle stores nor speed of reaction improved with training
* Glycolytic: improved enzyme activity can increase maximal rate of glycolysis / glycogenolysis and therefore ATP production
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High-Intensity Intervals
- 90 – 100% vVO2max
* Usually 30s:30s or some derivation
* Goal is to increase time spent at vVO2max
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All Out Exercise
- Longer duration, maximal-intensity exercise where there is a considerable decrease in performance
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Sprint Exercise
- Activity limited to brief exercise bouts ≤10s where peak intensity can be maintained until the end of the entire bout
- Intermittent: ≤10s exercise with 60-300s recovery recovery is near complete with no performance decrement
- Repeat Sprint Exercise: ≤10s exercise with ≤60s recovery recovery is incomplete with performance
decrement
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what adaptation do you want to improve maximal anaerobic power
1. sprint interval training (SIT) (max effort 5-40 s):
- incr Peak & Max Power Output
- incr activity of most glycolytic enzymes
- may be optimal for increasing max anaerobic power of glycolytic pathway
2. Requires high [BLa]:
- Enzymes (PFK & phosphorylase) show greater training induced changes to repeated 30s bouts vs. repeated 6s bouts or continuous training
- In addition, longer 10-15 min rest intervals seem to be better
- Appears to be a result of high lactate (low pH)
Anaerobic Training Adaptations seem to require high [BLa]
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what is the best duration of interval to maximize incr in enzyme activity
- 30s intervals provide extremely high [BLa], may improve H+ tolerance
* improves maximal anaerobic capacity (via duration of power maintenance)
* Can lead to incr in oxidative enzyme activity
* Improve BLa & H + removal rate from muscle and the PCr resynthesis rate during recovery
* May require 30s maximal sprint with 3-4 min active recovery (rate of BLa removal)
* Optimal # of intervals unknown
* Depletes Glycogen quickly, stressful, uncomfortable, generates high [BLa] accumulation; motor coordination loss, technique fails
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what adaptations do you want to improve anaerobic capacity
1. ATP production rate declines as muscle becomes fatigued
- Any adaptation that delays this point will result in greater total ATP production over a given duration
2. Max Anaerobic Capacity would improve as a result of an increase in:
* Na/K pump capacity,
* muscle buffering capacity and
* resting muscle [PCr] (not likely)
* Increases resting stores of muscle glycogen
* Could be factor in team sports
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what happens to glycogen with FREQ of training
- ~ 1/3 of muscle’s resting glycogen depleted in first 30s interval
- Amount of glycogen declines with each successive sprint, glycogen stores will be ~exhausted after 6-7 intervals
- Glycogen resynthesis rate is more rapid following SIT than prolonged exercise
- Muscle glycogen can be completely restored within 24hrs in athletes with high CHO diets
- resting muscle glycogen likely not fully restored after several successive days of SIT (or of prolonged training); ‘dead legs’
- Avoid SIT 4x/week or back-to-back (or give full rest following 2 days)
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TIME COURSE FOR ADAPTATIONS TO SIT
1. Adaptations occur quickly
- Enzyme activity & Muscle Buffering Capacity after 1-2 weeks of SIT
- Increased adaptations can be equivalent to ~7weeks of training
- 3 weeks should be enough for optimal enzyme adaptations
2. Some evidence suggests adaptations may last for~1month
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MAGNITUDE OF ADAPTATIONS TO SIT:
Following SIT phase in young, fit athlete:
* ~20-30% increase Peak Anaerobic Power
* ~20% increase in Anaerobic Capacity (total PO over 30s, Wingate)
* Less decline in PPO with repeated high intensity bouts
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high INT interval training physiological responses
242
how to improve VO2 max with anaerobic training
243
how to improve glycolytic power with anaerobic training
244
types of interval combinations
- maximize aerobic adaptations
- maximize anaerobic adaptations
- minimize NM fatigue
245
fatigue in sprint EX
- Repeated Sprint Exercise-induced reduction in maximal power output or speed even though the task can be sustained
246
Metabolic Contribution during
first and last sprint
- energy system contribution key to recovery
- ATP production during subsequent repetitions
- Increase in oxidative contribution from 8% to 40%
- Decrease in glycolysis from 40% to 9%
- Smaller size of circle represents smaller absolute energy use
247
HIIT and END
- HIIT has been shown to be an effective way to improve
VO2max and several factors associated with endurance
performance.
- induces greater fatigue, requires greater recovery,
higher risk of injury
- HIIT do not cover all factors needed for endurance and may in fact reduce the effectiveness of endurance training (reduced volume, etc)
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Speed and agility
249
speed development- periodization
250
