Training Theory and Exercise Adaptations Flashcards
what are the 7 fitness dimensions?
- muscular strength
- muscular endurance
- muscular power
- muscular hypertrophy
- aerobic power
- anaerobic Power
- Flexibility
Which fitness dimensions are neuromuscular adaptations?
strength endurance power hypertrophy flexibility
which dimensions are metabolic adaptations?
Aerobic power
anaerobic power
How is muscular strength measured?
max force that can be generate from a muscle in a single effort (NOT TIME)
-1RM, force plates
What is muscular endurance?
performing high-intensity contractions (sit up test) or a single high-intensity contraction(wall sit) for long period of TIME
-timed or max rep test
what is muscular power?
how fast you can exert your strength = the rate of work performed by a muscle power = force * distance /time or power = muscular strength * speed -dynamometers, motion analysis
what is muscular hypertrophy
muscle size or increasing size.
-measuring tapes, lean body mall estimates (LBM) or muscle biopsy
Explain Aerobic Power or Cardiorespiratory Endurance
2 definitions
- body’s ability to perform prolonged, large muscle dynamic exercise at mod-high intensities
2. body’s ability to generate ATP via mitochondrial respiration - measured by VO2 max or power output at VO2 max
What is anaerobic power or aerobic work capacity?
amount of mechanical work performed using an ATP yeild from immediate energy system and glycolysis (anaerobic systems)
-measure by: wingate, critical power tests, maximal accumulated oxygen deficit (MAOD)
How is flexibility defined?
the allowable range of motion at a joint
-goniometry or joint specific functional tests (sit and reach)
how does VO2 max training improve both anaerobic and aerobic power?
it improves the link between the systems, so that fate does not rely on one system so much??
what principle of exercise training is defined as placing increasing amounts of stress on the body to elicit adaptations that improve fitness?
Progressive Overload
How does the legend of Milo relate to progressive overload?
he carried a calf everyday until it became a bull. =increasing amounts of stress to become a strong wrestler
what is the Hans Selye General Adaptation Syndrome? (GAS)
responding to a stressor, the body will respond with:
Alarm
Resistance
Exhaustion’
-if you allow enough rest, then you will see adaptations without exhaustion
How does specificity influence exercise training?
the body adapts to a particular type and a particular amount of stress, that are specific adaptations to the type of training… foundation of functional training
ex: stretching will not improve VO2 max
Why is it important to note individuality in team sports?
some people easily show improvements to a specific form of exercise but some people do not
-some gain muscle quickly, some don’t
responders vs non responders
*it is important to find stimuli for non responders as well
Explain reversibility and hard/easy exercise
reversibility is when fitness adaptations are lost when demands are lowered
Hard- stresses your body
Easy- facilitates recovery
What is the most important part of the acronym FITT
Type: this will determine the intensity and time (usually have an inverse relationship)
What are the training recommendations (FITT) for aerobic training?
F: >= 3/week
I: >= 60% VO2 max or 60-80% HRR (heart rate reserve)
T: >= 20 minutes/session
T: any mode that permits the above recommendations
to find HRR:
220-age=age predicted max HR - resting HR = HRR
or
%HRR= HRR * % + RHR
what neuromuscular functions happen with aerobic?
improved motor unit syncing
co-activation of muscles (firing groups together)
reciprocal inhibition (stretch reflex)
how do muscle fibers change with aerobic?
type Iix become 2a because they are better for aerobic exercise
- increase size and function of both types
- increased myoglobin and mitochdria (especially in type 1)
what effects does aerobic have on metabolism?
- increased oxidative enzyme activity– from mitochondrial respiration
- increased VO2 max
- increased LT
- decreased resting and submax RER (more reliant on lipids as a fuel source if less than .8)
how is cardiac function changed with aerobic?
-we see left ventricular hypertrophy due to more blood flow because of an increase in pre load due to volume load from aerobic exercise, this causes:
1 decreased resting heart rate and decreased submax HR but max HR is unaffected
2 increased resting, submit, and max SV(can pump more out)
unaffected rest and sub max Q but increased max Q from increased SV
In what ways does circulation (vessels not the heart) change due to aerobic exercise?
-capillary density increases to allow more blood to carry O2 through them (increased number?)
-there is greater dilation of existing capillaries due to EDRFs released to override the SNS, this also allow more distribution of blood because there are more “highways”
-blood volume increases (increased SV) but specifically plasma volume and red blood cells
Decreased resting and submit SBP/DBP - you are clearing out the vessels of blood to distribute it
How is Ve and the respiratory system changed with aerobic exercise?
- decreased submax Ve (at same workload ex 100W: pre 100L/min post=90 L/min)
- increased max Ve (incrased workload ex 175W pre=175L/min 250W post=200L/min)
how is exercise perfromance measured and how will it change with aerobic exercise?
measured with Vo2 max
- increases aerobic power
- improved submax endurance capacity (can run longer at sub max speeds after aerobic training)
- decreases metabolic cost for submit workloads (Vo2 decreased and kcal burned decreased at same workload pre and post training)
what are the FITT for resistance training?
F: >= 2 sessions per week with 24-48 hours of rest after each session if workout targets whole body (progressive overload Hans principle)
I: >= 60-70% 1-RM for all around improvements
T: not for time, usually measured by sets and reps– 8-10 exercises, 1-3 sets x 8-15 reps. 1 min rest between sets (recommendations to hit all body/major muscle groups)
T: Isotonic resisted movements (eccentric and concentric)
***see more neuromuscular adaptations improve with resistance training
What specific training recommendations/goals can be seen with resistance exercise?
- muscle endurance
- muscle hypertrophy
- muscle strength
- muscle power
How could you train muscular endurance?
GOAL: to stress muscles continuously
- moderate to large volume (sets*reps=volume) = 2-3 sets * 12-25 reps
- low to mod intensity = <65% IRM
- Little recovery between sets = less than 30 sec
How would one train muscle hypertrophy with resistance exercise?
GOAL: Putin a lot of work
- Large volume3-6 sets * 8-12 reps
- moderate intensity- 65-85% IRM
- low-mod recovery- 30 sec to 1.5 min
how would you train muscle strength?
FOCUS: training the muscle to produce maximal force
- low-moderate volume- 2-6 sets* less than 6 reps
- high intensity- greater than 85% IRM
- full recovery between sets- 2-5 min (because of High Frequency Fatigue need rest)
how to train muscle power?
FOCUS: adding velocity-specific training to strength base (explosive lifting)
- low volume 2-6sests * ^ keeps
- Highest intensity-55-75% IRM but lifting FAST to get power (power=work/time)
- full recovery- 2-5 min
What is isometric training
confined ROM but produces greater increases in muscular strength than isotonic
What is eccentric resistance training?
causes huge increases in muscle hypertrophy and strength.
-also causes large damage to the muscles= lower volume and more resistance between sessions.
Explain plyometric training.
- causes large increases in muscle power
- big damage from eccentric loading
- doing resistance moves as fast as possible, uses a strength shortening cycle.
- should develop a strength base 1st
Explain circuit training and its benifits/drawbacks
- performing multiple ressitance exercises in succession with little or no rest in between sets.
- acute responses blend resistance and aerobic( increase heart rate and BP).
- good for people who have little time, can see overall improvements
- but: wont optimally develop one specific response (VO2, strength, hypertrophy)
what is electrical stimulation?
contraction of muscles via electrical stim. from motor nerves.
-good for rehab settings because the external stimulation can help them learn to use muscles again.
what are the neuromuscular recruitment changes in resistance training?
- improved motor unit syncing (doing over and over)
- Increased motor unit recruitment- higher intensity contractions = use higher orders
- improved rate coding
- Co-activtion of muscles
MAYBE:
5 more efficient reciprocal inhibition - reduced autogenic inhibition (due to handling higher force outputs without shutting off)
explain muscular strength gains early and later
early: due to neuromuscular recruitment and learning a motor pattern
later: from anatomical and physiological changes within muscle fibers
Explain transient vs chronic changes with muscular hypertrophy
transient: muscle fibers larger due to retention of water at first
chronic changes: more stuff inside of the muscle ( myofiliaments, myofibrils, increased sarcoplams and cellular contents. or increased thickness of connective tissues
is hyperplaisia (increasing # of muscle fibers) a component of muscular hypertrophy?
no, it has not been documented in humans.
the numbers of fibers dont change, but you can further develop the ones that we do have
What muscle fiber changes happen in resistance training?
type 2x-2a
-increased size and function of all types
what metabolic changes happen with resistance exercise?
- increased immediate and glycolytic enzyme activity (hexokinase)
- increased mitochondrial respiration at rest (EPOC)
- increased storage and utilization of CrP and glycogen (using immediate systems more frequently)
- no change in Vo2 max, but maybe with circuit
- increased lactate threshold with circuit
what cardiac function adaptations happen with resistance?
resistance training causes pressure load, so:
- increased BP leads to LV hypertrophy
- unaffected resting, submax and max HR,SV, Q
how does circulation change with resistance training?
- greater dilation of existing capillaries
- improved blood distribution (EDRFs increase vasodilation)
- decreased resting SBP/DBP
how does resistance training impact the respiratiory system?
- no notable changes with whole body training but you can train your respiratory muscles which would:
- increase strength and endurance, FVC and TLC
- this would not effect athletes
HOw is exercise performance influence by resistance training?
depending on how you train it could:
- increase muscle strength
- increase endurance
- increase power
- increase hypetrophy
- increase anerobic power (for circuits or high entensity)
What are the FITT for general anaerobic training
F: 3-4 per week
I: >= 100% VO2 max (all out depending on interval length, longer = less force output/ inverse relationship)
T: 3-10 intervals of 5-30 seconds each with work/rest ratio of 1:5-6
T: any mode that permits all out activity (running, cycling, swimming)
what neruomuscular recruitment changes with anaerobic training?
same as resistance: =improved motor unit syncing -improved rate roding -increased motor unit recruitment -co-activation of muscles -more efficient recipricol inhibition -reduced autogenic inhibition
what muscle fiber changes with ana?
some type 2x–>2a
- increased size and function of type IIa and IIx
- decreased type 1 size and function depending on mode (slower anaerobic but more force= may have hypertophy of type 1 but faster with less force may have a decrease in size of type 1.)
how does metabolism change with anaerobic?
increased activity from :
immediate
glycolytic
oxidative enzyme activity
*because it taxes all systems in some way. if you do longer sprints or a longer duration sprint workout it will effect mitochondrial
-increased storage and utilization of CRP and glycogen
-no change/small increase in VO2 (wont see if doing small intervals)
-lactate threshold- depends on interval length
how does cardiac function change with anaerobic?
- decreaed resting HR
- improved HR recovery
- unaffected resting submax and max SV and Q
what circulation changes with anaerobic?
same as resistance:
- may increased capillary density
- greater dilation of existing capillaries
- improved blood distribution
- decreased resting SBP and DBP
How does the respiratory system increase muscle strength and endurance with resistance training?
it depends on the interval length and how hard you are breathing
how is exercise performance changed with anaerobic training
- increased aerobic power
- increased anaerobic power
- decreased fatigue index (power drop off over time)
- increased muscle power
- improved metabolic cost at submax workloads (lower VO2 or increased neruomuscular efficiency)
- increased muscle strength (if training slowerwith more force)
What is FITT for flexibility training to improve flexibility?
F: 2-3 sessions per week
I: hold stretches to point of mild discomfot
T: 15-30 sec per rep, 2-4 reps per muscle group
T: static, active stretching with passive assistance at end of ROM or PNF stretching combo
what is FITT to improve performance?
F: right before exercise or sport perfromance
I: ROM should not extend beyond mild discomfort, and not higher than moderate intensity
T: depends on the drill
T: active, dynamic stretching drills
*tunes muscle spindles
**dont do static stretching
what type of stretching involves an external force to move a joint through its range of motion?
Passive stretching. external force=table/partner/strap
what stretching involves contraction of agonist muscle to move a joint through its ROM to stretch target muscle/muscle group
Active stretching
ex: your leg is not on the table but in the same position as the passive stretch on the table
what is static stretching?
moving into a stretch slowly and holding it for a time interval
what is ballistic stretching
stretching “bouncy” to force a joint past its normal ROM (uncontrolled and dangerous
which technique of stretching moves a joint through its ROM in a controlled manner
Dynamic stretching
what is PNF?
proprioceptive neruomuscular facilitation
- it manipulates GTOs (respond to tension) and muscle spindles to effectively stretch a muscle
- improves long term flexibility
- static passive stretching
what are the two types of flexibility training?
yoga- imrpoves muscular strength, muscular endurance and flexibility (also spiritual and mental domains
pilates- muscular strength, endurance, flexibility, and posture
what neruomuscular recruitment factors change with stretching?
with dynamic active stretching:
- improved motor unit syncing
- increased motor unit recruitment
- improved rate coding
- co-activation of muscles
with all stretching:
- re-tuned muscle spindles and GTOs.
- descencitize spindles and re-tune for flexibility
which factors produce no changes with felxibility unless the routine induces a stimulus similar to aerobic, resistance or anaerobic training?
Muscle fibers Changes Metabolism Cardiac Function Circulation Respiratory System
How is exercise performance influenced by flexibility training?
- increased ROM (when improving flexibility)
- increased muscular power (when performed to improve performance and active dynamic stretching
what happens with detraining/immobilization happens?
- muscular atrophy occurs within 6 hrs
- strength decreases
- protein sythesis decreases
- all fiber types decrease function
what is training theory?
-PERIODIZATION the incorporation of FITT, progressive overload, specificity
what is periodization
muscle confusion. manipulating a few things at a time to improve fitness
what are the three main programming elements?
- volume
- intensity
- technique
what are the phases of periodization?
Macrocycles (year)
Mesocycles (months)(going form hypertrophy focus to strength to power)
Microcycles (weeks/days– changing sets and reps)
What is linear periodization (classical)
progressive “taper” toward peak performance at the end of the macrocycle with specific mesocycles
EX: meso 1- hypertrophy
meso 2- strength
meso 3- power
what is non-linear (undulating) periodization?
multiple tapers to optimize performance at multiple times during the macrocycle
EX: if you need to peak of qualify during a season
what is easy training that elicits minor improvements? like active rest mesocycles or time limits of life
Undertraining
what training elicits appreciable improvements in physiological function and perfromance?
- performed during the early-middle mesocycles with a competitive macrocycles (off-season, pre-season, in-season)
- incremental
Acute Overload
which brief period of heavy training that overloads the body without optimal rest and recovery causes a decline initially in physiological function and performance but after rest improves substantially typically at late/middle mesocycles (last big event)
Overreaching
which training has a training load too substantail given the provided rest and recovery that will lead to overtraining syndrom
Overtraining
what is overtraining syndrome?
decreased physiological function and performance with the most common symptom being fatigue
what periodization has a period of reduced training load to facilitate rest. ecovry, and physiological adaptations to improve performance typically near the end of mesocycles or the macrocycle when max performance is desired
tapering/peaking
the relationships between the type of movement and energy systems used dictates
what a person can physiologcially accomplish in a workout
how an individual owrkout is desgned
how an exercise program is planned
how much rest and recovery should be taken
what dictates the extent of improvements that can be realized?
the current fitness level
