Final second half shit Flashcards
what is exercise
Any and all activity involving generation of force by activated mysckles that results in disruption of homeostasis
What is the main goal od the cardiorespiratory part of this exam
the rate limiting factors that influence ATP and the actin myosin crosbridges for exercise purposes
Bioenergetics
Essentially just ATP syntheiszation and how we get energy to create movemnt
Enzymes
The things that make reactions happen 1st rate limiter they catalyze reactions and usually end in Ase
catabolism - enzyme attaches to molecules and the molecule splits ATP-ADP
Synthesis - molecules combine ADP plus p - ATP
Creatine phosphate
Anaerobic system PCR creatine phosphate donates its phosphate ion to ADP to create ATP major limitation is creatine kinase presense of it in the system catalyzes ATP to ADP after it donates to turn into energy and is an enzyme
Other limitations are like the amount of creating phosphate total creatine
In the graph initially you have max ATp then start maximal anaerobic work initially goes down then PCr starts odnating to ADP make more ATp then gradual curve down as creatine kinase breaks down that ATP to tunr into ADP and energy and as PCr or creatine runs out in the system
Glycolysis LIMITATIONS
1 glucose to 2 pyruvate ATP NADH and hydorgen ions glucose you get 2 glycogen you get 3 and has a slower resynthesis of ATP
limitations is the availiboility of glucose and glycogen and the amount of phosphofructokinase the amount of lactate dehyrogenase acid production
pyruvate to lactae anaerobically LIMITATIONS TOOOOO
Lactate - lactate dehydrogenase catalyzes reaction between pyruvate and NADH and produces lactate NAD and H so glycolysis to lactate produces 4 hydrogen uons total
NAD resyntheis - required for glycolysis resynthesied from NADH pyruvate to lactate pyruvate to oxidative phosphoylation
limitation is amount of lactate dehydrogenase and acid production which can both be incresed with training
Hydrogen ions (acid)
Inhibit muscle contraction
Removal via bicarbonate biffering and transport to blood elim as co2 via respiration more training means more bicarbonate in muscle which will help remove those hydrogen ions another thing is that there is supplementation of bicarbonate which used to be popular but if you have too much there is a thin threshold of it and go over than diarrea occurs
Oxidative phosphorylation (aerobic system)
Mitochondiria two step processs to synthesise ATP krebs cycles and the electon transport chain
Krebs cycle
Acetyl coa is converted to ATP NADh and FADH 2 which enter the electorn transport chain Acetyl coa glucose to pyruvate amino acid to pyruvate fatty acids
limitations of this is the number of mitochondria and the citrate synthase and the succinate dehydrogensae
Electron transport chain
H removed from NADH and FADH to then resynthesise NAD and FAD 4 hydorgen ions combine to make water limitations of it is the number of mitochondria and the oxygen availibility peripeheral AVo2
Contributions to non steady state
longer duration the less ATp pcr has an impact also know the glycolytic system stays relatively the same no matter the duration
Relation to needs analysis
Anaeorbic power - limited by creatine phosphate and glycolysis
Anerobic threshold - limited by glycolysis and oxidative phosphorylation
aerobic power - limited by oxidative phosphorylation
Adaptations to exercise
SAID prinicple adaptation are specific to the bioenergetic system which must be stressed to ellicit adaptation there are motor unit specific peripeheral like the creatin phosphate and enzyme concentrations there are muscle speciifc peripheral like th enumber of mito and oxygen extraction and not specific to muscles used lie centeral oxygen delivery
Oxygen delivery and utilization
Fick equasion for vo2 cardiac output centeral factors storke vol to left ventricle chamber size and the AVo2 difference the peripheral factor extraction and utilization of oxygen
Oxygen extraction
incresed myoglobin concentration like o2 transferred from hemoglobin blood to myoglobinn muscle
incresed capillzarixzation more sites for o2 transfer between hemoglogin and myogobin
Avo2 differnce which can change based ipon how much you have trained at rest uou migh have artirial of 20 and a venos of 5 in untrianed so a 75 percent transfer whereas after training for 2 months you have artial of 20 and venous of 3 so a 85 percent transferknow that at rest its 20-17 artial to venus so just know these numbers go up during exercise
Heart rate (normative values)
KNow that healthy active adults shoul dat rest be around 50-75 and max around 180 220-age
Stroke volume
Know that active healthy adults should be at 50-75 ml/beat at rest and max should be at 150ml/beat but the gap between pre and post training gets larger as training age gets higher
Cardiac output
Hr times SV trained can go up at higher intensities but stay relatively the same until those higher intensities
End Diastolic volume
ow much blood is in the ventricle after filling
what Aerobic exercise does to it - increse in cavity size or increse in myocardial compliance frank strline law which is essentially just increse in stretch which also means an increse in contraction strength and amount of blood that can fill also think of stretch storening cycle and this relates as it states eccentric contraction betfore a concentric contraction increses the strength
Limitations of it tho is that the ventricle wall size as that should not get higher and also the thorasic cavity size
Training volume and vo2 max
Increse in training volume is needed to increse vo2 max but there is diminishing returns to it cant just keep increseing volume as it leads to injury but there are other things to help like incresing anaerobic thresholds
Respiration
Minute ventilation is tidal volume times breathing rate which goes don in less than 8 weeks of trainng (signifying better respiration as work gets “easier and you adpapt to it )
during maximum aerobic exercise min ventilation is 60-85% maximum capacity blood oxygenation is not limited by respiration
Does respiration affect oxygen consumption vent cost of exercise
Ventilatory cost of exercise is the amount of oxyegn consumed by respiratory muscles which take up about 9 percent of vo2 at vo2 max
the range of this is between 5-18 percent so aournd 10
Muscles of inspiration are the diaphram as 1 the external intercostals and the third is the pec minor serratus ant and the scalenes as you increse in intensity the last two start doing more work and there is les sinfluence from the diaphram
Cardiorespiratory traning intensity
Vo2max is the omst effective and precise way to prescibe traning intensity but is is very expensive and difficult because you have to always know what the vo2 max is
HEart rate max is the least effective and worst possible measure as you have to estimate heart rate first it is also very variable some people have an early spike some have it later easy not not effective but it is practical
The best ways to prescibe is speed or power like waats most practical very eady like what speed what power output what km hr providing absolute and relative values like pace its cheap simple and correct measure
Cardiovascular training zones
These zones will always end in odd numbers beacuase the median zone is always the same and is the point at which you break the anaerbic threshold at the end of zone 3 in a 5 zone chart
Zones 1-2 are low intensity zones easier than median and well below the anaerobic trheshold also called base training
zones 4-5 are well above the anaerobic threshold usualyy only trained with interval training as not very sustainable but that being said there are other methods is like a 3 zone or 9 zone or a 7 zone but for all of them the median zone is always going to be the exact same
Steady state training approaches
There are a lot of different trainng approaches from high volume to threshold to interval bjt the best one by far is the polarized apprach wher you spend as llittle time as possible at race pace just so that they are aware of the pace they have to run at
Polarized traning
Spend 60-70 percent of traning in zones 1-2 spend 0-10 at zone 3 and spend 15-30 at zones 4-5
rationale behind this is that zone 3 is the most strenuous zones as it requires work of every single ofne of the systems so it takes the longest to recovery from and excesive trainign in this zone results in maladaptations
it is also very difficult to recovery from as you need to take days off to recover which measn less overall traingin time time off is bad
Modalities (zones)
Zone 1 and 2 are general or specific prep with an emphasis on central adaptations like heart rate and teh circulation of blood ie cross country skier the skiing is specific but running and cycling are general or a runner where running is specific but cycling is general
Zone 3-4-5 specific only but have centeral and peripheral adaptations where specified muscles must be trained peripheral adaptations trying to get the muscle to be better at extracting and utilizing oxygen avo2 non steady state sports training in higher zones
Non steady state training
Centeral adaptations zone 1 and 2 may be more effective for high volume where 4 and 5 are more sifficient to ellicit adaptation
peripheral adaptations where zones 1 or 2 are effective for begginers and 4 or 5 are more effective for expeirenced
weork rest interval training based on work to rest ratio from time motion analysis
Sport practise as cardiovascular training
for most sports practise, or modified practise is most effective for cardiovascular traning and the most effectve way to take care of the specificity demand (SAID)
peripherl adaptations are specific to muscle groups
running cycling rowing may not use all the muscles desired ie mixed martials arts like sparring and soccer like small sided games
EPOC
exercise post exercise oxygen consumption
occurs for steady or non steady state any pA recovery processes have to go through it
incresed energy expenditure for 24-48 hours after exercise where you recover quicker EPOC is greater when intensity increses with the same volume it is also greater with incresed frequency ie 2 for 15 mins vs 1 more 30
Energy cost of recovery
Fast recovery - atp synthesis and PCR get about 99 percent within an hour
Slow recovery - lactate metabolism from cori cycle lactate to pyruvate to glucose resynthesized
metabolised in heart liver kidney
muscle recovery na k ATPase pump and sarcoplasmic reticulum Ca pump
other physiological processes which all require ATP
ATP and PCr synthesis (recovery rates)
Single exhaustive exercise ATP will go down about 30 percent while PCr will go down 6 percent recovery is 80 percent in one minute and 100 percent in 4 min
Multiple sets exhaustive exercise
- rapid recovery in 3-10 mins
- almost full recovery in 60 mins
Cori Cycle
Lactae in blood passes through liver
when blood glucose is low lactate enters the cori cycle
Gluconeogenesis is lactate to pyruvate to glucose
it is a futile cycle kind of like reverse glycolysis where you start and end with the same molecule of glucose buty there is a net loss of ATP
Glycolysis synthesis 2 ATp gluconeogenesis used 6 ATP so a net loss of 4 ATP
If you were to delay carb intake after exercise it would activate the cori cycle for endurance however you dont want to delay it as we want to recovery quicker
Increased training frequency
Increse frequency gradually and increse 1 at a tiime so you know what caused the adaptation increse frequency same volume example 1 of volume for 3 days a week divided over 4 days a week ie twice a day same volume as once a day
way of polarizing training
What is the role of the training 4 things
Develop program instruct techniques supervise session minitor progress
Effetcs of supervision
Essenially just saying there is way nmore benefits and strength increses while supervised ve unsupervised they both gained strength but more was shown in the supervision bracketst
this goes for everything tho supervision post surgery in term of physio was better results compared to unsupervised
why is supervision important
proper extersice tecnique better gains
adhereance to actually attending the fitness sessions meaning fewer missed training sessions meaning fewer missed training sessions
incresed effort - train at appropraye intensity they will try harder
DOMS
- soreness within 24-48 hrs following exercise
happens frequently with unaccoostomed exervcise or exercise you aren ot accustomeed to
mostly with eccentric muscle actions - lengtheng and occurs with concentric too but lengthing mostly so think like resiteance exercise downhill running
alpine skiing
Muscle fiber disruptions
Fibers get seoarated from z line causing muscle damage usually due to eccentric contraction but also concentric
muscle soreness does not mean muscle damage!
concentric actions can lead to muscle damage but are rarely associated with DOMS
trained individuals have same decrese in performance but less soreness the repeat bout effect - so why after doing it multiple times does DOMS go away no soreness occuring tells us that maybe its not caused by damage to muscle
warm up also has a decresed effect on DOMS but does not eliminate the decrese in performance so the soreness does go down so if done a proper warm up before hand
performance returns to baseline prior to elimination of DOMS
What causes DOMS
Unknown
there are theories that its due to disruptions of connective tissues like the endo peri and epi mysiums
also, another one where the CA k cytokines inflammatory cells leak out of the muscle or also the irritations of nociceptors, which are pain receptors that leak out of the muscle and are sent to the brain as muscle soreness
the main thing is that muscle disruption does not cause it
what is muscle damage
- it is the disruption of the z line -
you as the physician need to be able to say are they talking about muscle fiber disruption membrane disruption musculotenionous disruption evulsion fracture which are all things people say they have damaged but they need to be able to be distinguished
protein degradation
extreme protein degradation can lead to rhabdomyolysis
rehabdomyolysis is the breakdown of muscle leading to protein excretion to blood and may cause renal failue a common indicator of it is brown uring and it occurs commonly after super intense long duration exercise and does not fall into the 24-48 hrs post exercise, another reason why muscle damage does not equal doms
Minimizing DOMS
Repeated bout effect where trained individuals are less susceptible to DOMS some peple exerpience DOMS as striaght pain
progression of training vol and intensity where low vol moderate intensity to increased vol and intensity
paying attention to eccentric actions
level running to downhill running
teaching progressions
Exercise teaching progressions
Develop basic - specific motor skills
facilitate key elements of motor skills
emphasize basic motor skills incorrectly learned
address physcial fitness limitations flexibility weak muscles poor muscular endurance
For example, things like swimming need full internal shoulder rotation, but things that could limit it is your external rotators as they need tough be flexible eno to allow that full internal rotation
Back squats
Need ankle flexibility hip flexibility quad and glute max strength as well as trink strength and stability
dangers are like spine compression loading spine flexion or hyperextension
excessive hip and knee rotation
Squat progression
Flexibility to plate squat to overhead squat to front squat to back squat
when are teaching progressions required
Resistance exercise like squat variations press variations pull up variations
running
agility like changes in direction decelerations
Arguments against teaching progressions
exercises tae too long to teach use simpler exercises
flexibility is not important
flexibility takes too long to develop
Ex Ankle dorsiflexions
poor dorsiflexion like from achillies stress fracture akle injuries etc
the main poitn of this is you need to identify what the exercise is and what is it affecting strength or flexibility
Ex Spine hyperextension
many exercise promote spine hyperextension - overuse or erector spinae and hip flexors
resistence exercises like squat deadlift and the overhead press
running particularly sprinting
rowing
swimmingh
EX hip flexor flexibility
many hip flexors like Sagittarius adductor illiacus psoas rec fem
Consequence of hyperextension
nerve root compression with the spine can lead to spondylolysis, which is just a farce and thesis, which is a complete tear
Training is a long term process
objectives can be met in short time frames and require many months for adaptations and training in general should start with fundamental components
Exercise prescription - warm. up goals and purposes (9)
Main goal is to elevate body temp and prepare body for more intense work
Good warm ups
slowly increse blood flow to skeletal and cardiac muscle
lessen risk of abnormal cardiac rhythm
improve o2 unloading from hemoglobin to myoglobin Bohr effect
increse speed of metabolic reactions
increse o2 consumption above resting
increse nerve conduction velocity and enhanced neural activation above basal levels
increse body temp
decrese joint stiffness and viscoisty
feelings of well-being, mental preparedness, and cognitive function `
How does warm up beenfit you
staging or priming of the body provides opportunity to up regulate incrementally as body is normally at homeostasis
may enhance performance or ability to complete bout of exercise
won’t reduce injury (no evidence)
2 key elements of a warm up
Elevate ventilation of o2 and elevate muscle temp while minimizing fatigue (effective warm-up is not fatiguing)
Physiological responses to warm up body temp
main goal is to warm up body temp not any other things so 5-10-30 mins but you risk fatiuge the longer you go
What is the bohr effect
Hemoglobins o2 binding affinity is inversely related to acidity in the muscle and co2 so an increse in co2 or a decrese in blood ph means a lower affinity of hemoglobin
essentially, when skeletal muscle is active, it produces acidity or h ions decrease pH, which means that hemoglobin will let more o2 go, improving delivery as more activity occurs, more CO2 begins to be created, which lowers pH more and decreases o2 hemoglobin affinity further
exercise prescription : warm up passive or active
most Pa exercise programs incolve an active warm up which induce greater metabolic changes than passive thus providing better performance because they activate the entire body
passive warm ups can still have beneficial effects like sauna hot showers immersion heat applicants and its good in rehab settings aswell, passive warm ups are also useful to maintain an active warm up
also, it is not practical for most athletes, but it allows one to test the hypothesis that many of the performance changes with active warms ups can be attributed to temp-related mechanisms
general vs specific warm ups
general precede specific which are individuals to the needs of the individual
Types of warm ups
General - low intensity non specific
specific - specific to muscle group energy system type of exercise you are performanigng second transition in intensity
pap phase if required ot necessary
General warm up
5-20 mins about hald of vo2 warm up related to intensity of main bout
less intense than main bout
increse intensity for fittier individual
engage large muscle mass and rhythmic
any warm up is better than none but even with a small break dont cool down
common issues are too intense or not enough recovery time before the bout
PAP
some consider it to be part of main bout while others consider it to be part of warm up
regardless leads to improved work in most cases
increses in speed jump power and muscle power
more likely to be beneficial to high strength trained individuals
for low vol CC first windown is 1-3 mins and high volume CC 15-25 mins after CC where you see benefits
Stretching as part of the warm up
Dynamic vs static
no static stretching as part of the general or specific warm-up
prolonged static stretching can actually decrease jump power agility or speed and can last anywhere between 15mins-2hrs
static stretch affects teh musculotendinous compliance
key elements - light static stretch with few reps little negative affect
active warm up with light stretch is a good combo
only in athletes with extreme ROM needs does intense static stretch be requires however never on the day of the performance
the beneficial effects of static no matter how mych you do disipate very quickly
Cool down
Gradual decrese of intensity over a 5-20 min period can be general or specific
duration related to level of fitness low level of fitness longer duration
in low fit individuals remember that cool downs reduce the risk of cardiac complications independent of venus pooling
prevents venus pooling allowing arteries to reset to smaller circumference and maintain preload to reduce fainting or diziiness
often allows heat dissipation and feeling of improved recovery
often should be combined with stretching while the muscles are still warm and relatively flexible
Phychobiological measures of training intensity (RPE)
measures of traning intensity can generally be categorized as either psychobiological or physiological a psychobiological measure refers to ones which relates to emotional or psychologcal factors related to physiologu
a valid reliable and commonly used psychobiological measure to training intensity is the RPE which borg in his original paper states is the single best indicator of the degree of physical strian
a strength of RPE is the ability to integrate the physiological responses occuring at the level of the muscle cardiovascular and respiratory systems during exercise into a single global measure
Acute programming variables
quality - is like what the exercise is affecting what system it is training etc
quantity - just how much time and effort you do
Choice of exercise (mode) quality)
Order of exercise (quality)
Volume (sets times reps or a total time) - quantity
Intensity - the most important aspect of the variables as training age goes up becomes even more important (quantity)
Rest - between sets and between exercises and work bouts both quant and qual
As training age increases quality is more important than quantity especially to elicit adaptations
What determines exercise selection nowadays (and what is the more useful one and the only one that should be used)
popular/trendy - just because its popular does not mean good
Utilized by coaches and athletes or dumbass tiktok people - DONT LISTEN
athlete themselves enjoy doing it dont listen to them either becuase if they enjoy doing it it likely means that they already know how to do the movement and are good at it there is a reason they choose it and its because they are not good at the other more benficial movemnts
Achives traing goals idenitified in needs analysis - the only valid ones of these to choose an exercise
need vs want to do
Exercise selection matters - Squat example
the study was made with four groups deep front deep back quarter and control
in terms of strength - the deep squats obvously perfromed as expected and the control group did not change over the course fo teh study, the interesting part of this was that the qurater squat group actually decresed in performance
in the vertical jump the same thing occured
take away - need to choose the right exercise that increses performance and not choose ones that are easiest or ones they like doing
Other examples
swimming - push off the wall - just be aware of the kinematics and muscle used in the general exercises to build that strength and then the more specific ones that relate more to the actual movement like cleans or jerks
jump landing - know kinematics muscles used for general exercise vs specific exercise
What are centeral fatcors
factors affecting like oxygen delivery
what are peripheral factors
more specifically like certain muscles used atp pc number of mito
Classifying exercises Core vs Assistance
Core - most important - high training efficiency , multiple muscles target movement patterns
Assistance - supplementary to core on top of core to fufil whatever remains in needs analysis - usually target specific muscles sometimes multiple , low training efficincy isolates muscles like a wrist injury
multiple joint training is better
Core vs assistance transfer of training
Doing squats only vs doing knee extension and ahip adduction (cnsidered assistance exercises) shows that core exercises work better and are more beneficial but we need to be carefule
Limitations of core exercisiing
Compensation strategy - states that the body changes the way you perform the exercise based on weaknesses you have, i.e. using the back instead of legs to lift, and it occurs unknowingly
if you have strong quads you use legs more when lifting if they are weak you would use your back more
Example ACL injury squat - used to be heavily dependent on squats for rehab for ACL injries but we have to be careful because of compensation stretegy you may not be using as much of your knee as you think so core exercise may not be as good here , one limb may try to perform it differently so teh unijured grows but the injured does not
Just need to think what is appropruate or not between core vs assistance depends on the situation
Results of the ACL rehab - one group doing only core one doing core plus 1 assistance in leg extension which we previousl y though was bad for rehab but it is actually good the result of this was that the core and assistabce had stronger quads same hamstring and faster return to it by over 2 months
Core exercise - ballistic vs non
Ballistic - moderate resistence faster movement free weight for explosive strength muscle endurance
movements include weightlifting but needs coaching throws running biking jumps plyometrics
non ballistic
- heavy resistance, slow movement, large ROM free weight or machine max neurologic strength hypertrophy or muscular endurance
How many exercises should we use
Feweest number to meet training objectives what is the most effective exercise for the objective fewer exercise more sets per exercise
in general 1 core ballistic per muscle or movement pattern if required
1 non core ballistic exercise per muscle or movement pattern
One assistance exercise per muscle, if required
Planned variation
within microcycle think of in a week - variation possible between sessions reduce the training monotomy
Between microcycles -
- no variation between microcycles variation does not allow progress you need consistency same thing for 4-6 weeks to see progression to need consistency
between blocks
- exercises may vary between blocks
exercises selected depending on block objectives so like after a cycle is complete then you can varu the exercise depending on what the next thing you want to train it
questions on final microcycles
what the priority of the traning ccle it will be one and figure it out by looking at the main exercises (core exercise the intensity the system trined etc
if there is concurrent training, what muscles are also being trained in comparison to the goals at the same time
Order of exercise
Core exercise before assistance exercises as you use more muscles and larger muscles first with the core exercises
fatiuge of target muscles using assistabce exercises impairs the core exercise
ballistic exercise before non ballistic
Art and science of coaaching
Science - scientific knowledge that explains physical phenomena and theoretical rationals for unexplained phenomena
art - the ability to utilize knowledge and rationals to elicit positive effects through training
If stretching improves ROM a science then what is an art
how and when to stretch
If exercise choice for jump is an art what is the science
training quad strength to improve it
if interval training to improve anaerobic capacity is a science what is an art
the number of reps set work-rest ratio, etc
Coach and the scientist (coach)
The consistent application of integrated professional interpersonal and intrapersonal knowledge to improve athletes’ competence, confidence, connection, and character in specific coaching contexts
What are the 3 componente for coaches and what are the types of knowledge
Knowledge outcomes and contexts where you apply knowlegde to outcomes with contexts where knowledge is the skills attibutes and behaviors
Professional knowledge - this is like all the learned iformation through research undergrad grad etc
interperosnal knowledge - from other coaches teachers peers
intrapersonal knowlegde - knowledge that is internal like jouurnals reflections did it work what to do better etc
Outcomes of coach why is it trying to acomplish
Competence - of the athlete sport or skill
confidence - of the athlete
Connection - critical to performance
character - respect for sport or others like mortality empathy etc
Contexts of the coach
recreational developmental and elite sport
context of the performance itself like competition for fun etc
employment or compensation
role
employer for others
The scientist
Pursuit and application of knowledge and understanding following systematic methodologies based on evidence biomechanics, physiology, psychology
Limitations of science and experimental inquiry
Technology by which to observe and measure what the study proposes
the political will
funding to conduct the study
size and scope of research imagination in crafting questions and enaging methodologies for research design
A research design that excludes human variability like gender, age, etc., in the name of limiting variables, is not a good question to be asking
What is periodization Definition
Logical integration and sequencing of traning factors volume intensity training frequency density exercise selection and mode into mutually dependent periods of time designed to optimize specific physiological and performance outcomes at predetermined time points
Periodization what is it
Planned variation of traning and a method of organizing traning to elicit physiological adaptations that transfer to optimal performance both science and theory ultimately permorance is elevated at appropriate time points through anagement of workloads imposed on athlete during trainng
GRAPHS high on final what do you need to know
Generalities: you know that the training load tapers off before a comp, so guess where comp phases are. I guess their TP usually follow comp phases based on that; you should be able to also see where SPP and PCP are
Know that GPP have low work rest ratios while COmp has a higher work to rest ratio
What is training monotamy what is considered high vs low
Extracted based on a 0-2 system
low monotomy means there is high variability withing training
high monotomy means there is low variability withing training
it is not an indicator of bordem but a way of measuring similarity of daily training or how varible training is lack of variability is training monotomy
so if there is high monomy and high intenisty have e overtraining
if high monotomy and low intenisty not doing enough
Note on tranision phase - should you plan long periods of time
nope beacuase you nee dto be able to account for adapations you dont know how client will response to recovery adaptions need to alter thourghout the program and change
Rationales to periodization Training period
Periodization at the end of the day is still a thoeyr as there is so much variability we cnat account for everything therefore you need to be able to explain why you are using it
Physical and phychological demands change with times as you adapt or get different priorities
emphasizing one physical fitnes component may result in detraining of other physcial fitness componets
emphasizing one physical fitness component leads to diminishing returns /accommodations, i.e. you can increase forever will plateau
ExerciseL disrupting homeostatis (think the 2 models Fitness fatiue and GAS
- stim -> reposne (fitness ftaiuge model)
single stim disrupts homeostatis
physiologic processes occur to restore homeostatis - stim - reposne - adpatation (general adaptation syndrom)
- stim disruptig homeostatis presented repeatedly
physiologic processes occcur to change the condition of he organism/cell
Physiologic process : fitness fatiuge model
Reponse elicites by a single stim
there are fitness after effects called positive reponses these are reposnses that have a positive effects on performance like enuromotor physiological etc and usually reach their peak later and last a longer duration
fatiuge after effects are a negative response which have a negative effect on performance usually peak right after the performace short duration as you recovery quicker like like the ATP pc system
a combonation of both of them determines your perfrmance
Example of FF model and GAS model
If you have a trianing stimulus right after that trianng stim you have fatiuge but then you reach a sweet spot called preparedness optimism which is when the body is most prepared for another stum and is when performance and preparedness is elevated but is not affected by ftaiuge and this is called the magic window for another tsim
if you a another stim before that point tho while you are still recoverying you could have a negative affect and step down
soon after the preparedness optimism period is the involution period which is a siper compensation period which is another optimal poitn to give a stim but if you wait too long it iwll go back to how it was before
that preparedness optimism magic window is almost impossible to predict the timiong of whihc is why we have trial and error
Physiologicla processes : general adapation syndrome
Developed to explain the response to continuous prolonged stress
first, you have an stressor or alarm which the state of theindividualk decreases as a result of multiple stressors
then you have resistance phase where the body fights back and responds to stress and as it responds and result in a super compensation
however, if you continue training at high intensities all the time you will reach rapid exhaustion where the only way to recover from it is to remove the stress
consistent monitoring optimized changing responses to the individual are when it actually matters and builds the foundation for the individual how they adapt and responds etc
this is also called an overtraining phase if the athlete cant recover from it
GAS vs fitness fatiuge
FF – effect of single stim - stim have simultaneous pos and negative effects - manage acute to short term change in physiologic stste ie in a microcycle
GAS - cumulative effect of stressors - stressors have high initial negative effect and a delayed positive reponse - short moderate and long term flctuations and adaptation in physologic state long timelines
trainig must be varied appropriately and should be planned otherwise no adpatations will occur
Sequential periodization
the strength of th model is its ability to manipulate trainng factors so that the recovery adpatation can be stimulated reuslting in peformance elevations
Sequential development of physical fitness
Training fitness quality in sequential to limit interference as you are able to trian one at a time and get to manage recovery stress fatiuge and can actually complteley eliminate interence if done properly
also capitalizes on sucessive effects of imporved physcial fitness
ie neuromotor training imoirves anerobic power
strength imporves anaerobic power
anaeorbic capacity imporves aeorbic capacity
imporving flexibility imporves strength ]this is the reason why its the most important thing to why we periodize becuase can then detrmine what effects what
in project first endurance and strength then max strength then power as they all lead onto one another and help one another
Concurrent training
Minimum of 2 fitness qualities being trained at the same time in the same program ie strength and cardiovascular
have to manage trianng vol and frequency is you strength 3 time and cardio 3 times doe s it mean you train 6 times no it does not you combine them
but there is an interaction between fitness and fatiuge response for different fitness qualities that comes into play
positive interactions are ones that interact well with eachother and dont interfere
negative interactiosn interferenace are things that dont are can be like fatiuge different systems or intensities etc
Transfer of traning
training leads to an increse in physcial fitness but this may not equal imporved performance just cux you train strength and quad strength does not mean you vertical is higher
transfer of training is the learning to use physiological adaptations it’s why we need to do training specifically bringing what we have trained into our respective sports to transfer that knowledge
Peaking
Maximizing performance for important events
optimization of all requisit physical fitness qualities
minimizing fatiuge
maximize transfer of training
Matveyev classical model
micro - small collection 7 days to elicit trainign effect
meso - collection of micro to get desired training objective GPP SPP PCP active rest transfer of training occurs in the SPP
Macro - a collection of meso within a training period
Symmorphosis
no more structure is formed or maintained then is required to satisdy functional demands
essentially just saying the body responds to stresses induced on it if you do nothing the body will adapt to doing nothing
Graph - capacity load flux
rarely every do you work at max you always have a reserve volume but say you disrupt it and increse the load the adpatation will be that your capacity will be higher and then the next time the baseline will be higher too
Block design of a microcycle
Essentially just says that you are either manipulating volume or intensity in a microcycle never both if you increase intensity you are training muscular strength if you are increasing volume you are increasing muscular endurance and potentially hypertrophy
Resistance training occurs in a continuum - What are the optimal zones whats the important thing here
Power - very low 0-4 could be outside of that low rep zone too high force high velocity
Strength 1-5 new research says that we can see chanhes even at very low volumes
Endurance 12- over 20
hypertrophy 6-12 - failure
important thing is that there will always be transfer from one mode of trainig to another but there are optimal zones that each do the best in
What are resistance training adaptations specific to
Muscle actions (concentric, eccentric, isometric)
Velocity like fast or slow
Rep range hyper, endur, stren, pow
ROM full or partial think back to squat example improper ROM can hinder performance
Degree of stability
Force vector
progressive overload tapering specificity and other training prinicples all apply to resistence training
training should be applicable to the demands of the performance especially in later phases getting closer to comp- transfer of training
Resistence training - yearly plan
Must develop solid base first and develop a foundation of endurance to hypertrophy to strength to power
read progression paper - Classical linear reverse and undulating insert here
Classical training - linear normal start with high vol low intensity as you go decrese vol increse intensity good for strength and power
Reverse - does the opposite - Start with high ingenisty and low volumes then as you do increse volume decrese intensity
Undulating - shown to imporve strength and power more than classical but essentially its non linear varying rep ranges are used throughout the cycle rotating protocols
endurance is not always trained first but it is usually
Do endurance athletes need more musuclar strength trianing
\Recent trends suggest that performance gains come with strength training for all ppopulations
individuals frequently engages in endurance activities would also beenfit and this is why: When you train strength you build more sarcomeres that means you recruit more motor units, so when you get to perform in endurance sport the amount of motor units you require will be less and the capacity for max will be higher allowing you to have better control and better movements think back to symmorpisis - Body adapts to the responses you give it : shown to improve running economy and hypertrophy training even when volume is low
Training for hypertrophy - general - think hypertrophy vs strength hyperplasia and what hypertrophy is
Hypertrophy and strength are very closely related but they are not the same, one focues on the generation of force while teh other focuses on the growth of the CSA of a fiber which probably does increse strength too but keep it seperate
Hyperplasia is incresing muscle fibers which for a long time we though was impossible but more research saying it is possible, for now consider you cant
hypertrophy is adding sarcomeres in parellel or series to grow the width of the muscle
What mechanisms increase hypertrophy - Mechanical overloads what is evidence and no evidence for it
Heavier loads and incresed time under tension
Evidence : - removing mechanical load or immobilizing the muscle causes atrophy - this is a fact so you need heavier loads
- greater protein synthesis following heavy resistence training between 60-90% of 1RM
Evidence against it
- High degrees of muscle tension have been associated with mainly neaural gains - this is common sense think gym think first couple weeks mostly neural gains as you learn to recruit more motor units - however after that it depends
- overload does not need to be excessive (hypertrophy is similar when traiing is taken to failue in low intensity less than 60 percent of 1RM or high intensity )
- Bed rest patients can minimize atrophy with blood occlusion - blood occlusion is like hypertrophy, and they aren’t lifting weight, so why
Mechanisms of hypertrophy Muscle damage (EMID) - exercise induced muscle damage - evidence in favor vs not what is it
Caused by mostly eccentric actions moderate load moderate reps - its the actin filament disrupting from the z line - but if we think back to doms and the repeat bout effect there is similar hypertrophy in trained vs untrained even tho there will be less EMID in trained so maybe thats not the case - longer muscle lengths cause more EEIMD but the topic is difficult to prove
some evidence for it - the same actions can lead to hypertrophy this is not a strong argument
Mechanisms of hypertrophy - metabolic stress evidence for and against what is it
It is “the pump” more than 30 seconds of metabolic stress in bioenergetic systems- it is the stress you put on muscle from all the metabolisms occuring
Evidence for it -
blood flow occlusion in immobilized patients reduces the amount of atrophy from 14% to 7% and reducing the rate of atrophy is essentially hypertrophy - veins get constricted to muscles increses anaeorbic metabolis swelling or puffing of a muscle which is calle dthe pump and we see less atrophy when we occlude blood flow
this is also seen when wearing compressing things that restrict more blood flow this could have an added benefit when you occlude blood flow and have an external load not essential but it could help
evidence against
- the extent to which it induces hypertrophy without mechanical stim is small, exercise that leads to high levels of metabolic stress could be determinantal to muscle hypertrophy, there is a sweet spot
Rank how important each Mechnism to hypertrophy is
Most potent hypertrophy stimuli - mechanical overloads
Second could be even tied to first is metabolic stress 2nd most important or tied for first
The distant third is muscle damage, which has been proven not to help so many times, but I still can’t say for certain as it’s hard to prove
Hypertrophy response to low vs high loads
LL - better for endurance light loads
HL - high loads - better for strength
Meta-analysis just confirmed what we already know - low loads, high vol endurance, high loads, small vol strength - to failure and TUT hypertrophy - but that is harder to target depending on failure point
training for hypertrophy - do we have to take it to another level
thin like drop sets rest pauses abnd german vol training all to get more time at failue yk but there is low evidence so just sticlk to big 2
Training for strength
Whe answer to the question of who is stronger is it depends
talking relative or absoluet, in most sport settings relative strength if often more important tan absolute the exceptions tho are like combat survival lifting striking objects or another person
take weight/kg of body weight
Training for strength even for endurance athletes
delayed activating of less efficient type 2 fibers
imporved neuromuscular efficieny and coordination
conversion of fast twitch 2x fibers to more fatiuge resistence 2a fibers
improved musculotendinous stiffness
recruitment of more motor units means you treat at lower capacity helps everything involved improvement strength improves everything
Why is strength important
Enchaned force time charecteristics RFD and power
Imporved sport skill performance jump sprint
improved specific sport skill performance
Decresed injury rates which is very hard to prove usually but it is shown to maybe not all types but certainly non contact stuff decresed injury rates
there is no subsitute other than sleep than greater muscle strength when it comes to individuals performance other than sleep
Training for strength how far should we go
There is a sweet spot 2x body weight optimal general strength that must be developed and that can lead to incresed performance dose response relationshp we dont rly know
Trainng for strength - should we go to failure
very little benefit from traning to failure
when is it most important to train strength (it depends)? But usually, during the season
Training for power
Force times velocity how much force you can generate in a period of time
Neuromotor terminology
Just need to know there are epi peri endomysiums which are connnective tissue then the things like the fasicles fiber cells fibrils and sarcomeres that are internal to that then the sarcoplasm and sarcolemms which are inside those
Sarcomere
actin myosin corssbridges contractions are a result of actin myosin crossing over
Cross brideg cycling ATP hydrolysis
Now that the rate of muscle contraction is dependent on ATP
ATP hydrolysis rate eo fATP hydrolysis depends on myosin heavy chain type
Type 1 MHC - Type 1 slow type and type 1 fibers
Type 2 MHC - fast hydrolosis - fast twitch fibers
Type 3 MHC - very fast hydrolysis and very fast twitch fibres 2b
Myosin heavy chain and muscle fibre types
type 1 muscles are like the muscles that support posture your soleus trunk muscles spine muscles soleus tib ant
Fiber type gender differecen
dont worry too much but men have more fiber area in type 2 fibers
Anything thin is with training you can change fibre types
Sarcomere (sereisa parreleel
The muscle fiber itself is made up of sarcomeres in series and parallell
length of the muscles are in serees and the force generated by the muscle or the thickness is in parallell
the time to contract is myosin heavy chains and which chain is being used and affects the time and the rate of contraction
you can change the number of sarcomeres but not the number of total fibers
Sarcomere - level adapations
adding in parallel - increse force generation ie you have one sarcomere then you double it you would predict you would be able to oroduce doubel the force (we dont actually know this is true but we do know that it will increse force generation to some extent
If we increase in series - we have longer muscles which can shorten more, which also increases power because power is the force is the number in parallel (force generation sarcomeres) multiplied by the length of the sarcomere (shortening)
Effects of flexibility training on performance
shown to increse strength knee decresed spring times and performance - there is a negative connotation to this in the form of static strength but usuallyy only for pre power tests and pre tests you still should not do static hodls before an event but over time it has shown increases in performance - flexibility is limited by the number of sarcomeres in series
Muscle flexibility strength and power
flxibility - limited by series
strength - limited by parallel - power limited by both
percent of MHC in 2 a fibers
caveat - ignores the neuroal activation of muscles
Motor units
Body acon dendrite myeline sheath and the neuromuscular junction
Volunatry activation of muscles percent rm
individuals may not maximally activate muscle via volunatry effect becuase there will be neural inhibition your neural system wont allow it to prevent injurys like muscle tears and avulsion fractures
the etsimated volunatry muscle actoivation is around 75 percent but there is a range of 60-100
MU activation size prinicple type number of fibers and recruitment thresholds
Type 1 So - slow twitch small number of muscle fibers and a low recruitment threshold
Type 2 FOG Mu - fast twictch larg muscle fibers high recruitment threshold
Type 2 GF - fast twitch very large number of muscle fibers very high recruitment threshold
Recruitment threshold is the amount of force required to recruit that type of fiber
just measuring the point of the amount of force it takes to reach the number of motor units recruited
Size principle - effect of hypertrophy
Type 1 SO motor unit - small increse size of muscle fibers - small increse recruitment threshold
Type 2 FOG MU - increse size of muscle fibers incresed recruitment threshold
type 2 FG GF MU - increased size of muscle fibres, increased recruitment thresholds
Muscle hypertropjy
incresed muscle fiber and motor unit size
greater resisteance force is required to recruit motor units
for same absolute resistance force fewer motor units are ued - lower ATP cost incresed force steadiness
increses recruitment threshold means incresed benefits less ATp used thats why strength training is good even for endurance athletes
Mu activation - rate coding and firing frequency
Stimulation of action potantials to muscle incresing rate dcoide or firing frequency leads to a increse in force generation
twitch - motor unit activated once
summation of twitches - motor unit activated again before relatation
unfesed tetanus - motor unit activated repeatively at low intensity
Fused tetanus - motor unit activated repetitively at high freuqncy
Think back to the force frequency graph
Mu activation - non ballistic (slow and steady -
0-40 % 1RM - incremental recruitment of type 1 motor units at low frequency
40-90 1Rm - incremental recruitment of type 2 motor units at low frequency
90-100 1RM - increse in firing frequency of type 1 and 2 motor units
Mu activation ballistic racing
Motor units are recruited according to the size principle
firing frequency or motor unit is higher at time of recruitment but it compromises the max force 80-90 1RM
how fast can yo uget to max
Sarcolemma
at rest na k ATPase pump maintains ion balance
when a muscle twitch occurs sodium enters and potassoium exits high frequency activation - NA k ATPase pump restores ion balance to allow repeated activation of muscle - the more pumps you have the faster you are able to fire
NA k ATPase pump -
active transport of NA out and k in requires 1 ATp for 3 na and 2 k
higher intensity training increases the amount of NA k ATPase pumps through resistance exercises and sprint interval training this means it delays fatigue and facilitates recovery
Slow and steady vs racin in street non ballistic vs ballistic what is it due because
all of this is due to intramuscualr coordination which is what occurs inside the muscle at contraction
non - slow muscle activation - low rate of force development - lower energy expenditure - greater force steadiness
ballistic - fast muscle activaion high RFD high exergy expendive lower force steadiness
non ballistic neuromuscular trainng ( what ocurs at he muscle) and percent MVC occurences
0-40 1RM - endur and hyper type 1 Mu
40- 70 - endur and hyper Type 2 FOg
70-90 - endur and hyper Type 3 GF
90-100 - incresed firing rate of all MU - increses in neurological strength and minimal hypertrophy occurs training to fial is useless
so goes from ME to Hip to neurological strength
Ballistic Neuromuscualr training
0-40 -type 1 max fire rate increse speed at low resistence
40-70 FOg - increse speed low mod resistance
70-100 max fire rate - increse speed at low mod and high resistence
low load explosove moderate load explosive and high load explosive
intermuscular coordination
cooridnation between muscles and muscle groups
improved activation of synergists - which are muscles that do the same thing as others
there are flexor or stabilizer synergists - which are proximal to the muscle that it stabilizes like the shoulder stabiliers
there are also neurtralizers - whihc remove unwanted action of a multiaction muscle think of any antagonistic muscle
decresed contraction of antagonists
associated with neuromotor fitness and other terms of skill and technique
