L11: Lose It (Detraining)

Question 1

Detraining

Answer 1

The loss of physiological and performance training adaptations when training is terminated

Question 2

What happens to VO₂ max after 3 weeks and 12 weeks of detraining for endurance athletes?

Answer 2

3 weeks: Decrease of 8%
12 weeks: Decrease of 18%

Question 3

What happens to glycogen stores after 12 weeks of detraining for endurance athletes?

Answer 3

12 weeks: Decrease of 50%

Question 4

What happens to oxidative enzyme capacity after 3 weeks and 12 weeks of detraining for endurance athletes?

Answer 4

3 weeks: Decrease of 29%
12 weeks: decrease of 32%

Question 5

In a 1977 study measuring several variables of cardiorespiratory fitness, what happened to participants after 6 months of detraining?

Answer 5

VO₂ max, aerobic enzymes, and glycogen stores all decreased to their original levels prior to training

Question 6

What 3 things change for strength athletes after prolonger periods of detraining?

Answer 6

1. Less strength
2. Less muscle fibre area
3. Less mitochondrial ATP production

Question 7

After 30 - 120 days of bed rest, how much muscle volume is lost in the legs and back?

Answer 7

10 - 30% loss in muscle volume

Question 8

How can athletes and/or older adults wanting to detrain maintain muscle mass and strength?

Answer 8

By particiapting in moderate to high intensity exercise at least 1 day a week (2 days for older adults)

Question 9

Do people loss all their ‘gains’ from detraining?

Answer 9

No. They will lose a significant portion but not all is lost

Question 10

During injuries, what are 3 ways athletes maintain muscle mass and strength?

Answer 10

1. Light exearcise and stretching
2. High protein intake of 1.5 - 2.5g
3. Use of neuromuscular electrical stimualtion (NMES)