W5 - Training Interventions Flashcards
Define exercise training
Repetitive bouts of exercise resulting in chronic physiological adaptations
What do the adaptations from exercise training serve to do?
Minimise disruption of homeostasis during subsequent exercise.
Give examples of how adaptations from exercise training can minimise disruption of homeostasis during subsequent exercise
Allow exercise at given workload to be performed for longer periods of time.
- Greater generation of peak power during a brief maximal effort.
- Greater average power or speed that can be sustained for a given time over a fixed distance.
What are adaptations largely dependent on
Frequency
Intensity
Volume of work performed
Does submaximal exercise training increase the contribution of fat oxidation to total energy expenditure?
No exercise to starting a training programme = get better at using the fat in their muscles for energy so yes.
However if someone is already a highly trained athlete they get much more of their energy from carbohydrates.
Endurance exercise
Repeated sessions of continuous dynamic exercise use for several mins to hours
Sprint exercise
Similar to endurance but often performed at a maximal, “all-out” intensity for seconds to mins
Strength exercise
Repeated sessions of intermittent exercise performed against a heavy resistance for a few seconds that is related several times over several sets.
What do metabolic training adaptations improve
Rates of aerobic + anaerobic energy provision
Tighter metabolic control through better matching of aerobic + anaerobic ATP turnover
Fatigue resistance
Economy of motion/muscular efficiency
What is 1 of the most prominent adaptations to endurance training
⬆️ in oxidative capacity of skeletal muscle due to ⬆️ in mitochondria number, size + enzyme density.
What does increased mitochondria content result in
Tighter metabolic control - ADP stimulation of mitochondrial respiration
What does tighter metabolic control mean?
There’s a lower change in ADP required to achieve the same level of O2 consumption per gram of muscle.
Intramyocellular lipid levels
Endurance trained athletes have 2-3 fold higher levels of intramyocellular lipid, particularly in type 1 fibres, than untrained controls.
What acts as a major cellular link between mechanical stimuli + hypertrophy
Increased rates of muscle protein synthesis
Resistance exercise increases protein synthesis of what
Myofibrillar poteins
