Lecture 4 - Principles of Exercise Training PDF

CHAPTER 9 Principles of Exercise Training  Learning Objectives 1. Can you identify and explain the similarities and differences between the various physiological adaptations that one might want to achieve with exercise? 2. Can you describe the principles of training?...

CHAPTER 9 Principles of Exercise Training  Learning Objectives 1. Can you identify and explain the similarities and differences between the various physiological adaptations that one might want to achieve with exercise? 2. Can you describe the principles of training? 3. Can you explain why these principles are important to understand and manage in order to achieve adaptive training responses? What Characteristics can we Change with Training? Primary Goals: – Increase force output More absolute force More velocity at a relative force Some combination of the two – Increase energy production More ATP to allow for more cellular work Improvement in all of the associated factors that are associated with energy production – Cardiac output – Oxygen kinetics  Force Variables: Muscular Strength Strength: maximal force that a muscle or muscle group can generate – Static strength – Dynamic strength (varies by speed and joint angle) 1 repetition maximum (1RM): maximal weight that can be lifted with a single effort – Start with proper warm-up – Add weight until only 1 repetition can be performed  Force Variables: Muscular Power Muscular power: rate of performing work – Explosive aspect of strength – Power = force x (distance/time) Power more important than strength for many activities Field tests not very specific to power Typically measured with electronic devices Figure 9.1  Force Variables?: Muscular Endurance Endurance: capacity to perform repeated muscle contractions (or sustain a single contraction over time) Number of repetitions at given % 1RM Increased through – Gains in muscle strength – Changes in local metabolic, cardiovascular function Table 9.1  Energy Production Variables: Aerobic Power Aerobic power: rate of energy release by oxygen-dependent metabolic processes Maximal aerobic power: maximal capacity for aerobic resynthesis of ATP – Synonyms: aerobic capacity, maximal O2 uptake, V O2max – Primary limitation: cardiovascular system – Can be tested in lab or estimated from wide variety of field tests  Energy Production Variables: Anaerobic Power Anaerobic power: rate of energy release by oxygen-independent metabolic processes Maximal anaerobic power: maximal capacity of anaerobic systems to produce ATP – Also known as anaerobic capacity – Maximal accumulated O2 deficit test – Critical power test – Wingate anaerobic test  Goal of Exercise Physical activity that is directly aimed at improving one or more of the physiological variables described above Principles of Training  General Principles of Training: Principle of Specificity Exercise adaptations specific to mode and intensity of training Training program must stress most relevant physiological systems for given sport Training adaptations highly specific to type of activity, training volume, and intensity Specificity Specificity in Relation to Individuality Not all athletes created equal Genetics affects performance Variations in cell growth rates, metabolism, and cardiorespiratory and neuroendocrine regulation Explains high versus low responders Individual Response or Programming Problem? Does moving = Adaptation? 720 participants in the HERITAGE study All were exercise studies using “endurance training” for 20 weeks 3 times per week Skinner et al. (2000). Adaptation to a standardized training program and changes in fitness in a large, heterogeneous population: The HERITAGE Family Study Bouchard & Rankinen (2001). Individual differences in response to regular physical activity Does moving = Adaptation? 3 groups 1st HRR method of training 2nd VT1 and VT2 training method Control Weatherwax et al. (2019). Incidence of VO2max Responders to Personalized Versus Standardized Exercise Pre  Does moving = Adaptation? 2 phases of training – if identified as non-responder from phase 1, 6 more weeks were completed using 2 extra training sessions per week Group Phase 1 Phase 1 Non- Response Rate Group Phase 2 Phase 2 Non- Response Rate (less than 3.98% (less than 3.98% ↑ VO2max) ↑ VO2max) 1 69% 1+2 0% 2 40% 2+2 0% 3 29% 3+2 0% 4 0% 5 0% Montero, et al. (2017) Refuting the myth of non-response to exercise training: ‘non-responders’ do respond to higher dose of training  General Principles of Training: Principle of Progression Must increase demands on body to make further improvements Progressive training: as strength , resistance/repetitions must  to further  strength Progression  General Principles of Training: Principle of Overload Must increase demands on body to make further improvements Muscle overload: muscles must be loaded beyond normal loading for improvement  Overload Milo’s Bull  General Principles of Training: Principle of Reversibility Use it or lose it Training  improved strength and endurance Detraining reverses gains  General Principles of Training: Principle of Variation Also called principle of periodization Systematically change one or more variables to keep training challenging – Intensity, volume, and/or mode –  Volume,  intensity –  Volume,  intensity Macrocycles versus mesocycles Concept of Periodization  The Finer Details of Human Movement Developing a Deep Understanding of the FITT Principle Refresher F – Frequency I – Intensity T – Time (Duration) T – Type (Mode) SO WHAT? Frequency Intensity Time - Duration How does the duration influence our physiology? Type - Mode Does the activity you do matter? Summary The goal of exercise is to improve physiological function Primary force or energy production related adaptations For exercise to be effective, we have to follow the principles of training Training must: Be specific or the adaptation you want will not happen Be progressed or you will not continue to improve Lead to overload or the body will need recognize the stimulus as a challenge Be consistent or you will lead to reversal in capacity Be varied or it will be come stagnant To manipulate these variables, we can adjust the Frequency, Intensity, Duration, and Type of training that we are doing or prescribing