Week 1 Notes - Training Principles PDF

Exercise Physiology 2 Training Principles CRICOS 00111D TOID 3069 Training Principles CRICOS 00111D TOID 3069  Objectives Define and discuss the overload, specificity, re...

Exercise Physiology 2 Training Principles CRICOS 00111D TOID 3069 Training Principles CRICOS 00111D TOID 3069  Objectives Define and discuss the overload, specificity, reversibility (detraining) and individuality principles of exercise training Discuss the factors that affect the training response  Training Principles The same for all sports irrespective of intensity or duration; same for men/women Repeated sprints? objective of training is to bring about physiological and metabolic adaptations to improve performance in designated tasks delay onset of fatigue same for all forms of training – strength – endurance – speed – flexibility – agility  Training Principles cont. Overload (frequency, duration, intensity) – progression – diminishing returns Specificity - specific exercise elicits specific adaptations to imposed demands (SAID) Individuality – all individuals do not respond similarly to a given training stimulus – No one size fits all program – Optimal training occurs when exercise programs focus on individual needs Reversibility (detraining) – detraining rapidly occurs (7 days) when terminating a training program; beneficial effects of prior training remain transient and reversible – 1-2 wks of detraining reduces metabolic and exercise capacity Training principles apply equally to all individuals and exercise groups – athletes – those recovering from injury (rehabilitation) – sedentary individuals commencing exercise – young, middle aged and elderly – disabled persons & disease population groups  General Adaptation Syndrome general adaptation syndrome applies equally to all forms of training whether aerobic, anaerobic, or strength orientated each form of training experiences the same pattern of adaptation Stages of the General Adaptation Syndrome Stage 1 = athletes initial response to training (Shock or Alarm Phase) – can last several days or weeks depending on load Stage 2 = athlete adapts to exercise stress (Resistance Phase …often called SUPERCOMPENSATION) – increased level of normal function (neurological, biomechanical, structural and mechanical) Stage 3 = extended exposure to stress leads to exhaustion (Exhaustion Phase) – reduction in level of normal function due to fatigue, soreness, etc. Stages of the GAS in response to training. Note: Each physiological system responds differently to the same stress. 1.Alarm 2. Resistance 3.Exhaustion Reaction Phase (adaptation) Phase Level of Adaptation Counter- Shock Shock Level of untrained performance Fatigue Time  Overload Principle Regular application of exercise stresses greater than normal bring about specific adaptations that enhance physiologic function Overcompensation Compensation Involution Stimulus Pre-Exercise State Fatigue 1 2 3 4  Overload Principle overload may be achieved by manipulation of any combination of: – frequency – intensity – duration/time – (rest?) in conjunction with exercise mode (type) commonly referred to as the FITT principle FITT-VP  Manipulating Overload Frequency = represents the number of sessions per day, week, month that exercise is prescribed Intensity = represents the training stimulus (i.e. the load or work in a certain time prescribed) - generally, lower intensity but greater volume for health benefits whilst higher intensity and lower volume for aerobic fitness Duration/time = represents total exercise duration or number of times (repetitions) a load is administered (also whether continuous vs intermittent) Rest= time interval between reps/ sets/ sessions Frequency, load, exercise duration, # of reps and rest prescribed dependent upon goals of the program, phase of training, age, fitness level etc determines the physiological outcomes of training (Meir 2003)  Progression Progressive overload is required to bring about continual stress requiring further system adaptation completion of the same exercise stimulus is ineffective e.g. walking same duration, intensity and frequency per week During all phases of exercise or training, overload has to be increased gradually in a step like manner – 5-10% limit (may vary with exercise or sport e.g. running vs. cycling) – Depends on fitness the training stress should be cyclic with periods of overload followed by periods of recovery - application of overcompensation cycle and GAS - periodization - a step by step mesocycle – 4 microcycles with fourth microcycle for unloading  Periodization Process of dividing the annual training plan into a series of phases (mesocycles) Training model concurrently decreases training volume and increases training intensity as duration of program progresses (inverse relationship) Enables the manipulation of training intensity, volume, duration, frequency, sets, reps, and rest periods Assists with preventing overtraining Provides workout variety  Diminishing Returns positive training adaptations cannot continue indefinitely just by increasing volume and/or intensity e.g. running or chin-ups Level of Adaptatio n Time  Diminishing Returns cont. magnitude of improvement reduces as adaptation takes place. – rate and magnitude of improvement is dependent upon the entry level of individual – e.g. novice > elite athlete – aerobic fitness improvements with endurance training range between 5 and 25% further increases in training load may not result in continued improvements – greater adaptation seen in the early parts of a program than at the end  diminishing returns with increasing training load (Costill, 1986) 70 65 60 55 VO2 max 50 45 Athlete A Athlete B 40 35 30 0 40 80 120 160 200 240 Training Distance (km/wk) Specificity and reversibility CRICOS 00111D TOID 3069  Specificity Principle “Adaptations in the metabolic and physiological systems depends on the type of overload imposed” – specific overload of short duration induces specific strength–power adaptations – specific endurance training elicits specific aerobic system adaptations evidence to suggest that specificity may also apply to testing at the same time that training stimulus applied – morning vs. afternoon training – mimic competition environment  Specificity Principle cont. adaptation to training is observed more specifically in those parts of the body that are exposed to the training stress – specificity of local changes muscle changes (fibre type) Movement ergonomics (cycling, running, team sports energy systems utilized (specificity of VO2max) SAID Principle: “Specific adaptation to imposed demands”  Specificity Principle cont. the specific effects of interval swimming training on swimming and running performance minimal change in running performance compared to swimming  Reversibility the beneficial effects of training are transient and reversible even in highly trained athletes loss of physiological and performance adaptations are termed detraining reason why transition phases are not total rest periods aerobic adaptations are more sensitive to inactivity than strength (e.g. in oxidative enzymes involved in aerobic metabolism, in blood volume and cardiac output) most bodily systems can maintain their level of adaptation with reduced load however, it appears that maintaining intensity is the key rather than volume or frequency Detraining Detraining Detraining Short Term (< 4 weeks): 4-14% ↓in VO2max 5-12%↓ blood volume (RBC and plasma volume) 5-10%↑HR at submaximal workloads ↓endurance performance ↓ GLUT 4 and glycogen content ↑CHO metabolism during exercise Detraining Long Term (> 4 weeks): 6-20% ↓in VO2max ↓capillary density ↓mean fibre CSA (atrophy) ↓strength / power performance  Detraining in strength gains in strength may be seen after 1 to 2 weeks of training limited information on strength decrements following cessation of training example: following 2 weeks of no training 12% reduction of eccentric strength 6% reduction of muscle fibre area strength training more resistant to short periods of inactivity slower decay rate physiological systems return to untrained state reversal of hormonal and neuromuscular adaptations training as few as 1 to 2 times per week may be adequate to maintain strength training gains key: training intensity with reduced frequency  Detraining vs. Tapering short-term reduction in training load prior to competition – aim: “reduce the physiological and psychological stress of daily training and optimize sports performance” (Mujika & Padilla 2000) on entering the tapering stage, athletes should have reached most or all of their expected physiological adaptations which will become evident once the athlete has recovered from the accumulated fatigue of prior training (Mujika & Padilla 2003) taper of 1 to 3 wk reduces training volume by 40 to 60% while maintaining training intensity; most efficient way to maximize performance gains from a physiologic perspective, 4 to 7 d provides time for maximal muscle and liver glycogen replenishment, optimal nutritional support and restoration, alleviation of residual muscle soreness, and healing of minor injuries  Changes found during tapering Physiological ↑ in muscular strength and power improvements in neuromuscular function improvements in hormonal function (e.g. testosterone/cortisol ratio) ↑ in haematological parameters (e.g. hematocrit & haemoglobin) allows muscles to re-synthesize glycogen repair training-induced damage Psychological ↓ perception of effort ↓ perception of fatigue ↑ focus and drive (Mujika & Padilla 2003)  Individuality Principle individuals responses and subsequent adaptations to training vary greatly – even if a homogenous group – initial values – lower fitness greater room for change add to this the variability in roles in a team and it is evident why all players should not train the same or at the same intensity – e.g. goal keeper vs. forward in soccer  Individuality Principle cont. optimal training benefits come from programs tailored to needs and capacities of individuals programs should be designed with the individual in mind and their... – tolerance to training – responsiveness – recovery capacity – individual training needs type of sport, level of competition, weakness – physical characteristics – environmental tolerance – “lifestyle” (Meir 2003)