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Sports Training Physiology > Week 1 - Basics of Exercise Training > Flashcards

Week 1 - Basics of Exercise Training Flashcards

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1
Q

What are the key considerations for designing a training programme?

A

Understand physiological demands of the sport.

Design a programme that:

  1. Adjusts ability to produce ATP through aerobic or anaerobic pathways.
  2. Adjusts proportion of muscle fibres.
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2
Q

3 systems to RE-synthesise ATP

A

PCr (Anaerobic)

Glycolysis (Anaerobic)

Oxidative phosphorylation (Aerobic) - fuel: glycogen & fat

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3
Q

What are the rates + capacities to the 3 systems to re-synthesise ATP

A

PC - High rate & low cap.

Glycolysis - Mod. Rate & cap.

Ox Phos - Low rate & high cap

— Dependent on ACTION, CONTRACTILE DEMAND & METABOLIC PATHWAY

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4
Q

List fitness components

A

Speed

Endurance

Strength

Power

Speed Endurance

Co-ordination

Reaction Time

Agility

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5
Q

TRAINING PRINCIPLES

Specificity

A

Adapt. That occur are specific to the stressor imposed. = stressor should be specific to wanted adapt.

Adapt are specific to the:

  • Muscle trained
  • Intensity of exercise
  • Metabolic demands
  • Joint angle

Training program must have a HIGH carryover to the sport.

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6
Q

TRAINING PRINCIPLES

Progression

A

Resistance needs to be continually modified in order to maintain the same training stimulus.

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7
Q

TRAINING PRINCIPLES

Overload

A
  • Req. for continued adapt.

Milo of Croton - Decided to lift a baby bull every day, as the bull grew, so did his strength.

The Magnitude of stressor needs to ⬆️ so that the physiological component being trained is exercised at a level that its not normally accustomed to.

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8
Q

TRAINING PRINCIPLES

Reversibility

A

When stressor is reduced, adapt. will reverse

i.e due to illness, injury or lack of effort.

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9
Q

TRAINING PRINCIPLES

Recovery

A

Continuous intensive training leads to non-functional overreaching

Sufficient rest is needed to optimise training adapt.

As a result, training programmes should be periodised.

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10
Q

What are the ways in which you can monitor training intensity

A

Stop watch

GPS

Rating of perceived Exertion (RPE)

Physiological measurements (O2 uptake (%VO2 Max), blood lactate (above/below threshold) + HR monitoring)

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11
Q

MONITORING TRAINING INTENSITY

Adv. + Disadv to stop watch + GPS

A

+ive:

Easy + easy to access

-Ive:

No physiological response

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12
Q

MONITORING TRAINING INTENSITY

Adv. + Disadv to rating of perceived exertion (RPE)

A

+ive:

Accessible to all

-Ive:

subjective

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13
Q

MONITORING TRAINING INTENSITY

Adv. + Disadv to physiological measurements - O2 uptake + Blood lactate

A

+ive:

Objective + reliable

-Ive:

Experts needed to interpret + expensive equipment req.

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14
Q

MONITORING TRAINING INTENSITY

Adv. + Disadv to physiological measurements - HR monitoring

A

+ive:

Objective

rel. cheap

easy to understand

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15
Q

Training session structure

A

Warm up

Main session

Warm down

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16
Q

How does a warm up improve performance?

A

⬆️ Nerve cond. velocity

⬆️ rate of muscle energy metabolism

⬆️ contractile force

⬆️ HR

⬆️ muscle blood flow

⬆️ aerobic energy turnover during end. Exercise

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17
Q

What is the warm up strategy for short duration events

A

40-60% OF VO2 Max

5-10 mins

5 mins of recovery

18
Q

What is the warm up strategy for long duration events

A

60-70% VO2 Max

5-10 mins

Less than 5 mins of recovery

19
Q

What does a successful training program allow for? + what is the ultimate success of any programme?

A

Successful training prog. = Allows for the management of the adapt. & recovery responses to specific training stimuli that are delivered in a structured way.

The ultimate success of any training programme centres on its ability to induce specific physiological adapt. + translate those adapt. Into an increase in perf.

20
Q

Give examples of homeostasis

A

maintaining body temp

fluid balances

pH of extra cellular fluids

iron conc.

blood sugar conc.

21
Q

What happens to the body, in relation to homeostasis, when the body is exposed to an outside stressor?

A

Homeostatic mechanisms are activated to maintain homeostasis.

IF disturbance continues i.e ind. who trains regularly, the body adapts its function to enable it to better deal with those stressors.

22
Q

General Adaptation Syndrome

Explain Background

A

Dr Hans Selye 1956

= Main foundational concept from which training adapt. theories were developed + why periodisation of training was used.

Used to describe ST + LT effects of being exposed to a stressful event.

During experiment with rats at McGill Uni in Canada, Dr Hans Selye observed a series of physiologic changes that occurred after exposure to a stressful event. –> After additional research, he concluded that the changes were not isolated cases, but rather a typical response to stress. He identified 3 stages:

23
Q

What are the stages to the GAS?

A
  1. Alarm - reaction stage
  2. Resistance
  3. Exhaustion
24
Q

GAS

  1. Alarm-reaction stage
A

Brain subconsciously perceives stressor + prepares body to deal with it.

Sympathetic NS is activated = ⬆️ HR, bf to muscles + resp. Rate

May also experience intense anxiety, sweating + nausea.

“Fight or flight” response

25
Q

What happens when the sympathetic NS is activated?

A

Adrenaline + cortisol is released

26
Q

GAS

  1. Resistance
A

When body tries to actively restore homeostasis.

Body reverses many of the initial physiological responses but remains on high alert + has adapted to be quite resistant to the stressor.

Cortisol levels + resting metabolic rate remain high.

If stressor is removed, body will slowly return to its normal state.

27
Q

GAS

  1. Exhaustion
A

When stressor persists for a long time. Systems begin to break down, i.e experience fatigue, burn out + depression.

Also a significant weakening of the immune system which leaves ind. susceptible to other illnesses.

28
Q

4 Primary stages of the super compensation cycle (SC)

A
  1. Training Stimulus
  2. Fatigue
  3. Compensation
  4. Super-compensation
29
Q

SUPERCOMPENSATION CYCLE

Training stimulus

A

Refers to training session.

ATP prod. from energy systems ⬆️ ==
substrate stores i.e glycogen + PC are diminished + fatigue inducing by-products i.e H+ accumulate.

Micro-damage to skeletal muscle tissue is likely.

30
Q

SUPERCOMPENSATION CYCLE

Fatigue stage

A

After session + associated w/ a clear decline in perf.

Red. Substrate stores, accumulation of by-products + tissue micro-damage.

31
Q

SUPERCOMPENSATION CYCLE

Compensation

A

If an ind. rests = body begins to return to homeostasis = substrate stores replenished, fatigue inducing by-products removed + muscle damage repaired.

32
Q

SUPERCOMPENSATION CYCLE

Super-compensation

A

Body overcompensates + biological capacities of ind. moves beyond state they were before training session. = New homeostatic level where things like:

  • Substrate levels ⬆️ more than before
  • Enzymes important for ATP prod. + removal of by-products may have ⬆️ in no. + activity.
33
Q

SUPERCOMPENSATION CYCLE

What happens when an ind. is at peak of super compensation state?

A

Next training stimuli should be applied

Fatigue will set in again + then another compensation phase followed by a super compensation phase will happen.

34
Q

SUPERCOMPENSATION CYCLE

Supercompensation +ive response

A

By repeating cycle = progressive ⬆️ in homeostatic level + perf.

35
Q

Explain peaking

A

Super compensation must repeatedly occur in order to reach optimal perf.

Peaking is when athlete enters super compensation at competition.

36
Q

What does perfect recovery time depend on?

A

Type, intensity + duration of preceding session

Baseline fitness level

Recovery strategies i.e nutrition

37
Q

What is the average time needed to recover from most strenuous training sessions?

A

24hrs

38
Q

What happens if training stimulus is repeatedly applied too early?

i.e before homeostasis + perf. Is returned to baseline

A

Fatigue will ⬆️

Perf. will ⬇️

Body’s ability to adapt will be compromised.

– Illustrated in the super compensation -ive graph.

39
Q

What can be the result of too much recovery?

A

Deterioration of adaptation

No progressive perf. benefit

40
Q

In summary, what does the GAS describe?

A

The ST+LT effects of stress.

Underpins our knowledge about training adapt.

Sports Training Physiology (13 decks)

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