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Physiological Adaptations to Training H PER 6310

Physiological Adaptations to Training H PER 6310. Dr. Suzan Ayers Western Michigan University. Exercise Performance Limitations Energy System Responses to Training Muscular Adaptations to Strength Training Training Principles Cardiovascular Endurance Training Strength Training

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Physiological Adaptations to Training H PER 6310

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  1. Physiological Adaptations to TrainingHPER 6310 Dr. Suzan Ayers Western Michigan University

  2. Exercise Performance Limitations Energy System Responses to Training Muscular Adaptations to Strength Training Training Principles Cardiovascular Endurance Training Strength Training Health-related Fitness Training Purpose of exercise training: To induce metabolic & structural adaptations to delay fatigue Lecture Overview

  3. Power and speed activities (< 1 min) Amount of ATP & PCr stored in muscles Max exercise (30s – 2-3 mins) Lactic acid accumulation and disturbance of the chemical/electrical gradient across cell membranes Middle distance events (3-10 mins) Lactic acid accumulation, moderate glycogen depletion, electrolyte distribution disturbance Exercise Performance Limitations (p. 144)

  4. Longer events (10-40 mins) Moderate lactic acid accumulation, partial glycogen depletion, dehydration, chemical/electrical gradient disturbance Very long events (>40 mins) Glycogen depletion, dehydration, ↑ body temperature, ↓ glucose levels, Δ in ratios of amino acids in blood

  5. Table 11.1 (p. 145) Adaptations to strength and sprint training Tables 11.2 (p. 146) and 11.3 (p. 147) Adaptations to endurance training ↑capacity for oxidative metabolism = < lactic acid Only endurance training will ↑ oxidative capacity Factors influencing extent of VO2 max ↑ Initial fitness, genetics, age, type of training Energy System Responsesto Training

  6. Lactate threshold [Exercise] below which one can, theoretically, ↔ exercise indefinitely w/o fatigue Below this point, ATP produced w/o ↑ lactic acid build-up Trained: 70-85% VO2 max Untrained: 50-65% VO2 max [Exercise]/Pace associated w/lactate threshold better predictor of elite performance than VO2 max

  7. Muscular strength: 1RM Can be increased 20-100% over several months Muscular power: strength x speed Force and contraction speed inversely related Muscular endurance: Repeated sub-maximal repetitions (can be ↑ by ↑ strength) Each component must be trained specifically Table 11.6 (p. 158) Wks 6-8=primarily neural adaptations Muscular Adaptations to Strength Training

  8. FITT: Frequency, intensity, time, type Specificity: training must reflect activity’s demands Overload/Progression: progressive ↑ in training loads (do > body typically does) Individualization: personalize program Reversibility/Regularity: ‘use it or lose it’ Adaptations continue as long as demands exist ↔ requires much less exercise than initial adaptations Training Principles

  9. Periodization: cyclical training designed to help athletes peak at desired time Often related to season (pre-, in-, post-) Helps prevent boredom, injury, overtraining Overtraining Leads to prolonged fatigue, frequent illness, poor performance Often due to ↑ training volume or intensity too fast w/o adequate recovery between sessions

  10. Continuous Training: exercise w/o breaks Table 11.4 (p. 154) Constant or varied pace Differences between [higher]/[lower] Interval Training: Alternating periods of exercise and rest Table 11.5 (p. 155) Remember how much I love tables

  11. Min dose (average healthy young adult): To improve VO2 max: 15min @ 60% VO2, 3x/week To improve fitness 20-60min @ 50-85% VO2, 3-5x/week Endurance athletes should approximate intensity and duration of competition Health benefits occur w/o ↑ changes in fitness Loss of body mass, ↓ blood pressure, ↓ risk of heart disease Cardiovascular Endurance Training

  12. Benefits of strength training Improved glucose tolerance, body composition, blood lipids Help prevent bone disorders Maintain lean body mass, strength and mobility Types of contractions Static, dynamic Dynamic types: concentric (produce force), eccentric (stabilize or decelerate) Strength Training

  13. Types of resistance IM, IT (also isoinertial), IK Improving strength/Hypertrophy Programs must be specific to goals Reps, sets, training volume (reps x sets), intensity 1RM, 10RM [Moderate-to-high], high volume for several weeks Power: hypertrophy first then speed development Table 11.6 (p. 158) DOMS Next day to one week in duration More intense when eccentric training used

  14. Perform daily activities & reduce disease risk Optimal/Minimal amounts vary by Individual goals Health status Fitness level Age Surgeon General, ACSM, Strong et al. (2005) 30+ mins most days/week (cumulative), moderate Variety, enjoyable, all fitness components Adults vs children Health-Related Fitness Training

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