Week 1 - Basics of Exercise Training Flashcards
What are the key considerations for designing a training programme?
Understand physiological demands of the sport.
Design a programme that:
- Adjusts ability to produce ATP through aerobic or anaerobic pathways.
- Adjusts proportion of muscle fibres.
3 systems to RE-synthesise ATP
PCr (Anaerobic)
Glycolysis (Anaerobic)
Oxidative phosphorylation (Aerobic) - fuel: glycogen & fat
What are the rates + capacities to the 3 systems to re-synthesise ATP
PC - High rate & low cap.
Glycolysis - Mod. Rate & cap.
Ox Phos - Low rate & high cap
— Dependent on ACTION, CONTRACTILE DEMAND & METABOLIC PATHWAY
List fitness components
Speed
Endurance
Strength
Power
Speed Endurance
Co-ordination
Reaction Time
Agility
TRAINING PRINCIPLES
Specificity
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.
TRAINING PRINCIPLES
Progression
Resistance needs to be continually modified in order to maintain the same training stimulus.
TRAINING PRINCIPLES
Overload
- 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.
TRAINING PRINCIPLES
Reversibility
When stressor is reduced, adapt. will reverse
i.e due to illness, injury or lack of effort.
TRAINING PRINCIPLES
Recovery
Continuous intensive training leads to non-functional overreaching
Sufficient rest is needed to optimise training adapt.
As a result, training programmes should be periodised.
What are the ways in which you can monitor training intensity
Stop watch
GPS
Rating of perceived Exertion (RPE)
Physiological measurements (O2 uptake (%VO2 Max), blood lactate (above/below threshold) + HR monitoring)
MONITORING TRAINING INTENSITY
Adv. + Disadv to stop watch + GPS
+ive:
Easy + easy to access
-Ive:
No physiological response
MONITORING TRAINING INTENSITY
Adv. + Disadv to rating of perceived exertion (RPE)
+ive:
Accessible to all
-Ive:
subjective
MONITORING TRAINING INTENSITY
Adv. + Disadv to physiological measurements - O2 uptake + Blood lactate
+ive:
Objective + reliable
-Ive:
Experts needed to interpret + expensive equipment req.
MONITORING TRAINING INTENSITY
Adv. + Disadv to physiological measurements - HR monitoring
+ive:
Objective
rel. cheap
easy to understand
Training session structure
Warm up
Main session
Warm down
How does a warm up improve performance?
⬆️ Nerve cond. velocity
⬆️ rate of muscle energy metabolism
⬆️ contractile force
⬆️ HR
⬆️ muscle blood flow
⬆️ aerobic energy turnover during end. Exercise
What is the warm up strategy for short duration events
40-60% OF VO2 Max
5-10 mins
5 mins of recovery
What is the warm up strategy for long duration events
60-70% VO2 Max
5-10 mins
Less than 5 mins of recovery
What does a successful training program allow for? + what is the ultimate success of any programme?
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.
Give examples of homeostasis
maintaining body temp
fluid balances
pH of extra cellular fluids
iron conc.
blood sugar conc.
What happens to the body, in relation to homeostasis, when the body is exposed to an outside stressor?
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.
General Adaptation Syndrome
Explain Background
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:
What are the stages to the GAS?
- Alarm - reaction stage
- Resistance
- Exhaustion
GAS
- Alarm-reaction stage
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
What happens when the sympathetic NS is activated?
Adrenaline + cortisol is released
GAS
- Resistance
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.
GAS
- Exhaustion
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.
4 Primary stages of the super compensation cycle (SC)
- Training Stimulus
- Fatigue
- Compensation
- Super-compensation
SUPERCOMPENSATION CYCLE
Training stimulus
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.
SUPERCOMPENSATION CYCLE
Fatigue stage
After session + associated w/ a clear decline in perf.
Red. Substrate stores, accumulation of by-products + tissue micro-damage.
SUPERCOMPENSATION CYCLE
Compensation
If an ind. rests = body begins to return to homeostasis = substrate stores replenished, fatigue inducing by-products removed + muscle damage repaired.
SUPERCOMPENSATION CYCLE
Super-compensation
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.
SUPERCOMPENSATION CYCLE
What happens when an ind. is at peak of super compensation state?
Next training stimuli should be applied
Fatigue will set in again + then another compensation phase followed by a super compensation phase will happen.
SUPERCOMPENSATION CYCLE
Supercompensation +ive response
By repeating cycle = progressive ⬆️ in homeostatic level + perf.
Explain peaking
Super compensation must repeatedly occur in order to reach optimal perf.
Peaking is when athlete enters super compensation at competition.
What does perfect recovery time depend on?
Type, intensity + duration of preceding session
Baseline fitness level
Recovery strategies i.e nutrition
What is the average time needed to recover from most strenuous training sessions?
24hrs
What happens if training stimulus is repeatedly applied too early?
i.e before homeostasis + perf. Is returned to baseline
Fatigue will ⬆️
Perf. will ⬇️
Body’s ability to adapt will be compromised.
– Illustrated in the super compensation -ive graph.
What can be the result of too much recovery?
Deterioration of adaptation
No progressive perf. benefit
In summary, what does the GAS describe?
The ST+LT effects of stress.
Underpins our knowledge about training adapt.
