Ciclo de Auto-Regeneración en Adestramento

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Questions and Answers

Que sucede cando as cargas son demasiado débiles?

Melloran a resistencia muscular.

Promoven a hipermetabolismo.

Provocan atrofia e perda de capacidades. (correct)

Inducen a hipertrofia.

Cales son os efectos das cargas médias?

Promoven a perda de masa muscular.

Causan hipertrofia significativa.

Mantén as capacidades sen beneficio adicional. (correct)

Inducen esgotamento inmediato.

Que resulta dunha recuperación óptima?

Redución da resistencia.

Perda de masa muscular.

Esgotamento total.

Mellora na adaptación muscular. (correct)

Que sucede se a intensidade e volume son demasiado elevados?

Pódese producir un esgotamento e perda de capacidades. Signup and view all the answers

Que se considera un estímulo infra crítico?

Cargas 20% ou menos do rendemento actual. Signup and view all the answers

Cal é o efecto da fatiga na capacidade funcional durante o ciclo de auto-regeneración?

Diminúe a capacidade funcional Signup and view all the answers

Que ocorre durante a fase de restabelecemento no ciclo de auto-regeneración?

Alimentación e repouso Signup and view all the answers

Que describe a fase de exaltação no proceso de adestramento deportivo?

Mellora da función Signup and view all the answers

Cal é a correcta secuencia das fases no ciclo de auto-regeneración?

Carga funcional, fadiga, restabelecemento, exaltação Signup and view all the answers

Que é a carga funcional representada no ciclo de auto-regeneración?

A fase onde se produce a fatiga Signup and view all the answers

Cal é o rango adecuado de repeticions para os métodos de hipertrofia muscular?

8-12 Signup and view all the answers

Que tipo de carga se recomenda utilizar nos métodos de hipertrofia?

Cargas submáximas Signup and view all the answers

Cantos minutos deben durar os intervalos entre as series nos métodos de culturismo?

3 minutos Signup and view all the answers

Cal é a intensidade recomendada para o método isocinético?

85-95% Signup and view all the answers

Cal é o número de series recomendado para realizar co método culturista I?

3-4 Signup and view all the answers

Que tipo de acción muscular se utiliza no método isocinético?

Só acción excéntrica Signup and view all the answers

Cantas repeticions se suxiren para o método Culturista II?

8-5 Signup and view all the answers

Que método de treino ten como característica un número elevado de repeticions e cargas submáximas?

Método de Hipertrofia Signup and view all the answers

Que tipo de unidades motoras se caracterizan por unha alta resistencia á fadiga?

Fibras tipo I Signup and view all the answers

Que tipo de fibra está asociada con actividades de rápida fatiga, como sprints curtos?

Fibras tipo IIb (IIx) Signup and view all the answers

De que depende o recrutamento das unidades motoras?

Da velocidade de contracción, da forza producida e resistencia á fatiga Signup and view all the answers

Cal é a característica principal das unidades motoras de contracción rápida?

Alta velocidade de contracción Signup and view all the answers

Que tipo de fibra se considera 'oxidativa' e 'rápida'?

Fibras tipo IIa Signup and view all the answers

Que tipo de actividades corresponderían predominantemente co uso de fibrás tipo IIab?

Actividades de alta intensidade e curta duración Signup and view all the answers

Cales son as fibras que se utilizan principalmente na camiñada?

Fibras tipo I Signup and view all the answers

Que definición describe mellor as unidades motoras de contracción lenta?

Requiren máis tempo para xerar forza, pero son resistentes á fatiga Signup and view all the answers

Cal é a relación entre a forza máxima isométrica e a forza máxima excéntrica?

A diferenza entre ambas é reducida. Signup and view all the answers

Que efecto ten un adestramento dirixido á taxa de produción de forza?

Diminúe o déficit de forza. Signup and view all the answers

Que sucede se se utiliza un método de adestramento hipertrófico?

A diferenza entre a forza excéntrica e a forza isométrica aumenta. Signup and view all the answers

Cales son factores anatomo-fisiolóxicos que determinan a forza muscular?

A sección transversal do músculo e a coordinación motora. Signup and view all the answers

Por que é importante controlar regularmente o déficit de forza?

Para escoller o método de adestramento máis adecuado. Signup and view all the answers

O que indica unha gran diferenza entre a forza máxima excéntrica e a forza máxima isométrica?

Unha deficiencia na mobilización de potencia muscular. Signup and view all the answers

Como se caracteriza a relación entre a produción de forza e a sección transversal do músculo?

É directamente proporcional. Signup and view all the answers

Que papel xoga o déficit de forza no diagnóstico durante o proceso de adestramento?

É un parámetro determinante para o diagnóstico. Signup and view all the answers

Que principio orienta o recrutamento das unidades motoras (UM’s)?

Lei de Henneman Signup and view all the answers

En que tipo de acción son activadas preferentemente as UM's?

Acción concéntrica curta e rápida Signup and view all the answers

Que factor pode alterar a Lei de Henneman segundo a información presentada?

A especificidade da velocidade e tipo de acción Signup and view all the answers

Que papel xoga a similitude entre os testes de forza e os exercicios no programa de treino?

Determina a magnitude dos ganhos Signup and view all the answers

Que indicación se pode extraer sobre a actividade dos agonistas dentro dun grupo muscular?

Dependen un do outro segundo a velocidade e tipo de acción Signup and view all the answers

Que factores determinan a especificidade do patrón de movemento no treino de forza?

Aprendizaxe e coordinación Signup and view all the answers

Que pode indicar unha falta de activación adecuada das UM's?

Baixa eficiencia durante a acción Signup and view all the answers

Cal é a relación entre o tipo de acción e o recrutamento das UM's?

O tipo de acción influencia a activación das UM's Signup and view all the answers

Study Notes

Introduction to Theory and Methodology of Training

The course is on Theory and Methodology of Training, a theoretical unit.
It's part of the School of Life Sciences and the Environment, Department of Sport, Exercise and Health Sciences at the University of Tras-os-Montes e Alto Douro (UTAD).
The date of this material is September 23, 2024.

Summary

Concepts, including sport training, training objectives, training load, and performance capacity are discussed.
Biological underpinnings of sports training (CARMV) are explained.

Sport Training

Sport training involves measures to improve, maintain, or sometimes reduce sports performance.
A biological perspective focuses on producing systematic and frequent motor stimuli, targeting morphological and functional adaptations.
A pedagogical angle shows its planned and purposeful impact on individuals.

Objectives of Sport Training

Mastering and improving technique and tactics.
Adapting the body to training and competitive pressures (increasing workload, learning abilities, and developing motor skills).
Developing progressive psychological resilience for the rigors of competition.

Planning of Sports Performance

This systematic approach to performance, grounded in scientific principles, spans short, medium, and long terms.
It includes necessary programming, execution, monitoring, analysis, and correction to enhance sports performance.

Periodization

Training year is categorized into time-bound periods with explicit goals and content.
The periodization process of sporting fitness is recurring, not static.
Three main phases of this cyclical periodization encompass development, consolidation, and reduction/loss.

Classification of Training Load

A training load is the sum of physical and neural stimuli that aim to either enhance or sustain a training status.
External load denotes the external mechanical work performed, independent of internal factors.
Internal load involves the physiological and psychological responses triggered by external stimuli adapted to an individual's capacity.

Process of Human Organism Adaptation

The primary aim of training is improving athletic performance in competition.
The process of adaptation is multi-faceted (morphological, functional, technical, tactical, and psychological) and tied to competition requirements.
Physiological, biochemical, neuromuscular, behavioural/psychological, and structural adaptations constitute an integrated process leading to improved performance.

Load and Performance Capacity

This aspect relates training load to performance capacity.
The body's adaptive response is shown as a reaction/adaptation to external stimuli that disrupt the body's balance.
This biological response/adaptation in sport training is known as training load.

Space of Sports Training

Training occurs in a continuous cyclical process (load, response, recovery and adaptation).
The process of adapting to training occurs within a system that balances stress, adaptation, and recovery.

Biological Foundation of Sports Training Process

The training process involves a cyclical phenomenon of challenge, breakdown, and recovery.
Exertion leads to stress and the necessity for restorative mechanisms.
Breakdown is followed by rebuilding, which enhances capacity and produces better performance.

Law of Roux-Arnoldt Schultz

Insufficient training load results in muscle atrophy and decreased performance.
Moderate load doesn't directly impact training and performance but enables maintenance.
High training load, is ideal for stimulating muscle growth and improved function.
Excessively heavy loads can overstrain the body, causing performance declines.

Structure of Sports Performance

Performance structure encompasses various interconnected elements: psychological capacity, genetic factors, technical skills, cognitive capacity, and external factors.
Physical fitness, including strength, endurance, speed, and flexibility, are key components of overall performance.
External factors include situational or environmental influences that affect performance.

Summary of Theoretical Section

The subjects covered (sport training, types of training loads, periodization, principles of training) comprise a coherent overview.
This introductory section serves to lay the theoretical groundwork before delving into specific training types and methodologies.

Summary of Unit 2

The unit covers the components of training load—quantities such as volume, intensity, duration, density, complexity, and frequency—and their relationships.
It describes how these elements affect training outcomes and how their proper management is crucial in training.

Summary of Unit 3

The unit covers the biological, methodological, and pedagogical principles of sports training.
It specifically highlights the importance of biological principles like overload, specificity, reversibility, and the individual differences aspect when formulating appropriate training programs for sportspeople.

Summary of Unit 4

The unit focuses on categorizing motor abilities (coordinative and conditional).
It details the factors influencing motor skill development.
It also discusses the biological determinants of growth, maturation, and development.
Other relevant factors influencing these are hereditary, ethnic, neuro-endocrine, nutritional, and environmental aspects.

Summary of Unit 5

The unit details the definition and delimitation of the concept of force, describing different forms of force (e.g. maximal and rapid force, and force resistance) and relating it to factors like muscle structure, metabolic processes, and neural pathways.
It expounds on how force varies according to muscle actions, whether static (isometric) or dynamic (concentric/eccentric), and the implications for training.

Summary of Unit 6

Factors influencing force production, both central and peripheral nervous system components, are examined.
The unit goes into detail about central nervous system components (recruitment, rate, and synchronicity of motor units).
The unit also discusses peripheral system components (neuromuscular spindles, Golgi tendon organs, and joint receptors).

Summary of Unit 7

The unit is devoted to the mechanisms of neuronal adaptation related to improving strength.
It focuses on aspects like increased agonist activity, levels of force development, selective recruitment of motor units within muscle groups—and co-activation of antagonist muscles.

Summary of Unit 9

This unit discusses methods of sports training for strength, classified as those targeting muscle hypertrophy, methods that enhance the rate of force production, and mixed methods.
Included are specific example techniques that target hypertrophy and the development of the force-producing capacity of the musculature.

Summary of Unit 10

The unit focuses on reactive methods of strength training, highlighting the importance of incorporating methodologies to utilize the stretch-shortening cycle.

Summary of Unit 11

The unit introduces issues around training design that are relevant to youth populations during periods of growth and development.
It focuses on considerations to ensure that the training doesn't impede growth or cause injury.

Summary of Unit 12

This unit covers the factors that determine speed: genetic and anthropometrical factors (including age and physique), sensorial and neural factors, and muscular, metabolic, and energetic components.
It also addresses the methodology for speed development in different contexts and presents relevant exercises.

Summary of Unit 13 to 21

This unit comprises multiple slides spanning concepts from a variety of sporting contexts.
Key concepts include evaluation and control of strength training, tailored considerations for children and youth, methods for improving and evaluating performance—as well as a summary of general guidelines for effective strength training.

Summary of Unit 22 & 25

This includes presentation of comprehensive guidelines and considerations regarding development in youth athletes that align with the principles and guidelines from earlier presentations.
This includes methodological factors and practical approaches to youth development, as well as a summary for successful long-term athlete development.

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Description

Este cuestionario explora os diferentes aspectos do ciclo de auto-regeneración no adestramento deportivo. Inclúe preguntas sobre as cargas óptimas, a fatiga e a fase de restabelecemento. Proporciona unha visión integral sobre como maximizar o rendemento físico a través de técnicas adecuadas de adestramento.