Training Interventions Flashcards
Joyner and Coyle (2018)
Improving endurance performance - ultimate outcome of training = improving performance velocity of power
Components that make this up:
Aerobic capacity + Anaerobic Oxygen Deficit x Gross mechanical efficiency
Anaerobic Oxygen Deficit = ability to perform in an oxygen deficit
Gross mechanical efficiency = amount of work per ml of oxygen
Hoppeler et al (1973)
One of the first studies to say mitochondrial content increases with training and correlates with VO2 max
Joyner and Coyle (2018)
- Cyclists with different LT
- Exercised participants at 88% VO2 max
- Participants with higher capillary density and LT are contributing factors to aerobic performance as allows to remove waste products more efficiently
*Increased mitochondrial content results in tighter metabolic control
When we exercise ADP stimulates mitochondrial respiration to switch on machinery to resynthesise ATP
Hood DA (2001)
Lower change in ADP is required to achieve the same level of oxygen consumption per gram of muscle.
After training there is more mitochondria so need to consume less micro litres of oxygen per mitochondria
- Therefore, need a lower change in ADP in order to stimulate that lower oxygen consumption by each mitochondria
Phillips et al (1996)
- Lower ADP accumulation during 90min of exercise at the same absolute oxygen consumption (60% of pre-training VO2 max) before and after endurance training
- Same oxygen demands but less ADP produced
Bergstrom et al (1967)
Muscle glycogen availability is an important determinant of fatigue
- Higher glycogen concentration in muscles after exercise
Muscle glycogen availability is a determinant of fatigue
If e have a higher rate of oxygen consumption in the muscle - will use glycogen at a much higher rate and will get depleted sooner
Shannon et al (2016)
50% increase in muscle glycogen content following 24 weeks of endurance training
- HIIT training 3 x per week
- Increased reliance on intramyocellular fuel source
Stisen et al (2006)
- Increased fat oxidation?
- rely more in intramuscular fat after training
- Rate of fat oxidation tends to be greater in trained individuals as do more work
Van Loon (2004)
- Sedentary individuals trained for weeks
- When exercise at the same relative energy expenditure as trained individuals they relied more on fat than CHO
- Shows they rely more on fat from intramuscular sources
- Following training tend to reply more on intramuscular fat sources = more efficient, actually located in muscle - don’t need to use energy moving then from adipose tissue
Weston et al (1997)
- 6 sessions (28 days)
- Elite cyclists performing HIIT
- Peak work output = greater
- Time = less
- HIIT improved performance
Also took muscle biopsies = improved fatigue resistance - No change in oxidative enzyme activities, but significant increase in muscle buffering hydrogen ions capacity
- More buffering = don’t get as much acidosis impairing performance
Edward F Coyle (2005)
Improved muscular efficiency displayed as Tour De France champion matures
- VO2 max hasn’t gone up
- LT didn’t change much
- Amount of power achieved at 5L/min – can produce more work after years of training
- Could it be doping?
A M Jones (1998)
- A five-year physiological study of an Olympic runner (Paula Radcliff)
- Time improved over time
- VO2 max declined over time
- VO2 consumption (amount of oxygen using at the same work load) decreased – more efficient at using oxygen over years of training
Stepto et al (1999)
Sprint Interval Training also improves endurance performance
- Split athletes into groups with different durations of exercise
- All groups improved endurance performance
Gibala et al (2006)
Sprint Interval Training also improves buffering capacity
- Improves lactate tolerance
Hostrup M, Bangsbo (2017)
Important paper to read
Other adaptations:
- ATP content
- Rate of anaerobic glycolytic ATP production
- Increase in sprint performance just by employing sprint interval training
- Improves muscle buffering capacity
Ivarsson et al (2019)
Intracellular Ca2+ leaks acts as intracellular signal to improve fatigue resistance
- 6 weeks high intensity training
- Decline in force production as training goes on
- Higher intracellular Ca2+ during contraction following training (leakage)
Folland and Williams (2007)
Increased muscle mass coincides with increased strength
- Increased muscle mass = increased muscle strength
Goldberg A (1968)
A major cellular link between mechanical stimuli and hypertrophy are increased rates of muscle protein synthesis
- Amino acid pool = constantly turning over trying to maintain same level
- Catabolism of this (Urea and CO2) getting rid of them
- Amino acids go into proteins by protein synthesis
- In order for muscle to grow = need more protein synthesis
- When exercise = strength training increases stimulus for protein synthesis
Phillips et al (1997)
Resistance exercise increases protein synthesis of myofibrillar proteins
- Intravenously infused a labelled AA
- Measured FSR and RBR
- Measure how much of the AA gets incorporated into muscle proteins by taking biopsy before and after infusion
- Exercise is introduced during infusion
- Shows: When contract muscle if incorporate more AA into muscle tissue, will grow more
- FBR: breakdown increases too when contracting – increase in synthesis is greater = muscle grows
D’Antona et al (2006)
Selective hypertrophy of type 2 fibres
- During maximal or strength exercise it tends to be type 2 fibres that hypertrophy
- Control vs. body builder
- Huge mass in body builder compared to control
MacDougall et al (1980)
Hypertrophy of type 2 fibres
- Strength training increases cross sectional area of type 2 fibres and when you detrain people there is a greater loss
Maughan et al (1983)
Weak correlation between muscle cross-sectional area and strength?
- Cross section of the thigh not always true cross-section of muscle group due to angle of pennation
- Muscle quality/fat content
- Cell volume not always contractile proteins
- Muscle strength in the lab not always reflection of performance in the field (neuromuscular recruitment, technique/experience)
Campos et al (2002)
High intensity training appears to have greatest benefit when matched for volume
- All reps (low, intermediate, high) performed until failure and matched for total work
- The high rep group increased aerobic capacity
Meijer et al (2015)
Years of training have a positive effect on maximal tension, but hypertrophy may be detrimental to specific tension
- Getting muscles too big could be detrimental to performance and the ability to increase force
Kimar et al (2009)
Increased muscle protein synthesis
- MPS maximised at 60% 1RM
- Increasing volume at a given % 1RM does not appear to increase MPS further
Coffey and Hawley (2016)
- If do single mode training, get the specific adaptation
- If do both tend to get maximal adaptation (endurance training crossing over to strength training)
- Concurrent training: endurance and strength training combined – increase strength up to a point
Hickson (1980)
- It would appear that training >4 days/week or exercising at >80% VO2 max impairs strength and muscle mass gains from strength training
Roig et al (2009)
- Meta-Analysis of 20 RCT’s highlights
- ECC training more effective at increasing strength vs CON training
- Demonstrated to improve strength, jum height, and countermovement in competitors in various athletic events and sports
- ECC training increases muscle mass more than CON training – increases in fast-twitch type 11a and type 11x CSA
- Superiority of ECC possibly due to higher force development during training
