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Different activities require different energy
from different systems
Knowing how to train each system becomes paramount. TERM 2
Attention should focus on five components:
DEFINITION 2 Appropriate competitionWorkout frequencyWorkout lengthType of trainingSpeed, intensity, duration, and repetition of activity TERM 3
overload principle
DEFINITION 3 Regular application of a specific overload enhances physiologic function to produce a training response. TERM 4
Specificity
Principle
DEFINITION 4 Adaptations in metabolic and physiologic systems depend on type of overload imposed and muscle mass activated.SAID Principle: Specific Adaptations to Imposed Demands TERM 5
Individual Differences
Principle
DEFINITION 5 Individuals do not respond similarly to a training stimulus
Enhancement in muscle fiber capacity to
aerobically
generate ATP TERM 7
Increase in mitochondrial
DEFINITION 7 size and number TERM 8
Two-fold increase in level
DEFINITION 8 of aerobic system enzymes TERM 9
Enhancement in both fiber types
DEFINITION 9 existing aerobic capacity and lactate threshold level TERM 10
Adaptations to Exercise Training: Anaerobic
System Changes
DEFINITION 10 Increased levels of anaerobic substrates I ncreased quantity and activity of key enzymes that control anaerobic phase of glucose catabolism Increased capacity to generate high levels of blood lactate during all-out PA
Pulmonary Adaptations
Improvements in VO2max with training increase VEmax Improvement to sustain high levels of submax VE: Enhanced ventilatory economy contributes to overall endurance performance in two ways: Reduces fatiguing effects of PA on ventilatory musculature Frees O2 from respiratory muscles by nonrespiratory active muscle Reduction in ventilatory equivalent for oxygen in submax activity TERM 17
Body Composition Changes
DEFINITION 17 For overfat or borderline overfat people, regular aerobic PA reduces body mass and body fat. Increases in FFM accompany a regular program of resistance training. Exercise only, or exercise combined with calorie restriction, reduces body fat more than fat lost with dieting only. TERM 18
Temperature Regulation
DEFINITION 18 Well-hydrated, aerobically trained individuals move more comfortably in hot environments because of larger plasma volume and more responsive thermoregulatory mechanisms. Trained men and women dissipate heat faster and more effectively than untrained persons. For trained individuals, metabolic heat generated by PA poses less of a detriment to performance and overall safety. TERM 19
Enhanced endurance accompanies
physiologic training adaptations
DEFINITION 19 true TERM 20
Psychological
Benefits
DEFINITION 20 Regular PA, either aerobic or resistance training, produces psychological benefits independent of age.
Factors Affecting the Aerobic Training
Response
Initial Level of Cardiorespiratory Fitness: Improvement occurs if initial fitness is low; high level of initial fitness leaves little room for improvement. Training Frequency: Training response occurs with PA performed at least 3 weekly for at least 6 wk. Training Duration :Moderate-paced PA for 30 min each session is a realistic duration recommendation for the average person. Training Intensity: 50% to 55% VO2max or 70% HRmax = minimal threshold stimulus for cardiovascular improvement. TERM 22
Two important factors in formulating aerobic
training regimens:
DEFINITION 22 Cardiovascular demands must reach an intensity to sufficiently increase or overload SV and Q. Cardiovascular overload must activate sport-specific muscle groups to enhance local circulation and muscle metabolic machinery. TERM 23
Optimal Training
Intensity
DEFINITION 23 Seven ways to express intensity: Energy expended per unit time Absolute power output Relative metabolic level (expressed as %VO2max (e.g., 85% VO2max) Activity below, at, above LT or OBLA Activity HR or %HRmax (80% HRmax) Multiples of RMR (e.g., 6 METs) Rating of perceived exertion (e.g., RPE = 14) TERM 24
HR at 70% HRmax represents moderate PA
DEFINITION 24 can continue for long durations with little physiologic discomfort TERM 25
Trainability and Genes Genotype dependency
DEFINITION 25 occurs for sensitivity in responding to max aerobic and anaerobic power training, including muscle enzyme adaptations. Limits for developing fitness capacity link closely to natural endowment: For two individuals in the same program, one might show 10 more improvement than the other
Training-Karvonen Method
- Determine Predicted Maximal HR = 220 BPM-Age2. Determine Resting HR3. Determine Maximal Heart Rate Reserve (MaxHRR) = Maximal HR-Resting HR4. Select % of MaxHHR (i.e. 60-90%)5. Add % MaxHHR and Resting HR = Threshold of Training TERM 32
Borg scale (and accompanying estimates of
relative intensity) for
DEFINITION 32 for obtaining RPE during PA TERM 33
Blood lactate concentration related to running
speed. Lactate level of 4.0 mM corresponds to
a 13 kmh1 running speed
DEFINITION 33 which establishes a subjects initial training intensity. TERM 34
Anaerobic Training:
DEFINITION 34 All-out exercise for up to 60 sec. TERM 35
Continuous
Training
DEFINITION 35 Continuous (long slow distance) training that requires sustained, steady-rate aerobic activity.
Interval
Training
Specific spacing of high-intensity activity and rest periods:HIIT training: 1-min bouts at 90% HRmax followed by 1-min easy recovery:10 total activity and recovery intervals for total workout time = 20 min TERM 37
Fartlek
Training
DEFINITION 37 Performer determines training schema based on how it feels at the time. This type of training alternates, i.e. running speeds and terrain TERM 38
Overtraining Syndrome
DEFINITION 38 Two clinical forms of overtraining: Sympathetic form Characterized by increased sympathetic activity during rest and generally characterized by hyperexcitability, restlessness, impaired performance2. Parasympathetic formCharacterized by predominance of vagal activity during rest and PA TERM 39
Symptoms of Overtraining and
Staleness
DEFINITION 39 Unexplained and persistently poor performance and fatigueProlonged recovery from typical training sessions or competitive events. Disturbed mood states characterized by general fatigue, apathy, depression, irritability, loss of competitive drive Persistent muscle soreness and muscle/joint stiffness Elevated resting HR and increased susceptibility to upper respiratory tract infections and GI disturbances Insomnia Loss of appetite, weight loss, inability to maintain proper body weight for competitionOveruse injuries
