Topic 8 (Detraining) Flashcards
Detraining is the _________ or ________ of training
reduction or stopping
Reduction in physiological _______ and FIT
stimuli
After training previously sedentary individuals for 6-10 weeks at low intensity, followed by detraining, pre-training levels took _-__ weeks to return
Similarly at moderate intensity, it took _ months to return to pre-training levels
8-10
3
Coyle et al
highly trained, long term (10 yrs) endurance athletes undergo 84 days of detraining
Results: Early _____ decline in ___max (eventually levels off). ___max decline explained by __ decline. Higher _____ volume and __ for expanded individuals (those with infused blood), but lower __ b/c of the higher __.
rapid, VO2
VO2, SV
blood, SV
HR, SV
Coyle et al takeaway:
Detraining causes ______ work to tougher, b/c the lower _____ volume and __ haven’t rebounded yet.
submax
blood, SV
After 12 weeks detraining, Mitochondrial enzyme level is still __% above sedentary control level. Additionally, high muscle capillary density retained. Reflects that some ___________ is still preserved during detraining.
50%
performance
Once desired VO2max is achieved it can be maintained at reduced ___________ and _________, but not reduced _________.
frequencies and durations
intensity
Hickson et al
VO2max maintained up to 15 weeks if _________ is unchanged. If _________ is reduced, then VO2max declines significantly. Reflects that _________ is the key factor in maintaining CV fitness.
intensity
intensity
intensity
Retraining
short term pretraining before becoming sedentary doesn’t enhance one’s ______ to training.
Long term trained individuals return to trained levels more _______.
return
rapidly
Muscular Strength
Hakkinen et al
24 wk strength training in previously untrained middle aged men
- thigh strength _________
- hypertrophy _________
- EMG activation _________
after 3 wks detraining
- strength & EMG _________
- __ change in hypertrophy
24 wks detraining
- ________ in 1 RM
- No further loss in EMG
- significant ____ in hypertrophy
increased
increased
increased
decreased
no
decrease
loss
Staron et al
20 wks of leg strength training in college aged females
- ________ in 1 RM leg press & leg extension
- ________ in hypertrophy
30 wks detraining
- significant ____ in strength
- __ significant loss in hypertrophy
increase
increase
loss
no
Detraining for period of time equal to the time spent training results in ____________ losses in muscular ________. This is due to ______ changes.
significant
strength
neural
Tucci et al
12 wks of strength training in active, but untrained men and women split between 3 groups
12 wks no training
- ____ in muscular strength
12 wks training once every 2 wks
- no significant ____ of strength
12 wks training once every 4 wks
-no significant ____ of strength
Takeaway: ________ gains can be maintained with _ session per week if _________ is maintained.
loss
loss
loss
strength
1
intensity
Unloading
losses are _______ than detraining
Examples: zero gravity, bed rest, hindlimb unloading
greater
Muscular Endurance Detraining
Changes in mitochondrial enzymes, capillary density
Changes are more _____ than changes in muscular strength
rapid
Order these in terms of how fast they diminish with training
CV fitness, muscle strength, muscle endurance
1) CV fitness
2) muscular endurance
3) muscular strength
Flexibility
reversable - wks after cessation
usually reported as loss of function
4-8
Bone health
Osteoporosis (bones become more ______ or less dense) predisposed to injury
porous
Wolff’s Law: bone density is ________ proportional to the stress placed upon the bone. Weightbearing bones are ____ suspectable to losses than non-weightbearing bones.
directly
more
Dalsky et al
Training 35 post-menopausal women, followed by 8 months detraining
significant loss in ____ density
bone
Vuori et al
training young, healthy women for 1 yr of leg press
- significant ________ in strength
- _____ bone mass density increase
Takeaway: those who already have higher bone mass density aren’t likely to see significant increases
increase
small
Best rest/space flight changes
-up to _% of bone density of the vertebral column lost per week
-loss of bone mineral content
- takes _x as long to recover
1%
2x
Between cancellous/porous/trabecular bone type and cortical/compact bone type, which is more predisposed to traumatic loss due to bed rest?
cortical/compact
high-impact physical activity and resistance training _______ BMD.
improve
Bed rest
- not common recovery anymore, more emphasis now on ________.
-strength can _______ by 1-1.5% per day after strict bed rest.
-cast immobilization: 40% ________ loss first week.
activity
decrease
strength
selective atrophy
list these in order of which diminishes first?
fast twitch muscle fibers, slow twitch muscle fibers, antigravity muscles.
antigravity muscles lose contractile ________ and scar tissue increases.
1) fast twitch
2) antigravity
3) slow twitch
proteins
After 3-4 weeks of bed rest, resting HR __________. HR response to submaximal exercises after bed rest was 30-40 bpm higher.
Stroke volume response to submaximal exercises after bed rest decreased by __%.
increased
30%
Bed rest leads to the shift of blood volume to the ____. Orthostatic intolerance (body’s inability to regulate BP and HR properly moving from lying position to standing) after - days of bed rest. May take _x as long to return to normal.
core
3-4
2x
Prehabilitation: improve functional capacity and physical fitness ______ bed rest/detraining/immobilization. better able to return to functional capacity sooner.
before
