health Rx- topic 8

what is detraining?

changes when reduce or stop training

detraining leads to _______ physiological _______

decreased stimuli

after training and detraining previously sedentary people, what happened after 6-10 weeks low intensity training

unchanged first 3 weeks, reverted by 8-10 weeks

after training and detraining previously sedentary people, what happened after 6-10 weeks MODERATE intensity training

SHARP decrease VO2max first month, reverted by 3 months

what was the difference between training at low vs moderate (training/detraining sedentary folk)

moderate trained took LONGER to return to base state

what happened in the Coyle experiment?

took super trained athletes and detrained 84 DAYS

what were the results of the Coyle experiment?

-VO2max declined 16%

-EARLY rapid decline to gradual

-stopped when VO2max stopped going down

what is the takeaway from Coyle experiment?

SV explains sharp decline in VO2max

why did stroke volume not decrease as much in the blood transfusion graph?

blood volume levels were kept similar

what happens when DEtrained athletes exercise at 74% PRE-detrained VO2max?

VO2max, HR, ventilation, RER, RPE go up…but blood lactate increases SIX-FOLD

detraining causes submax work to be _____

harder

what happens after 12 weeks detraining?

mitochondrial enzyme levels STILL 50% above sedentary hoes, still have lots of capillaries in muscles, some performance stays

how do you maintain VO2max after achieved?

KEEP AT SAME INTENSITY- can reduce frequency and duration

what does Hickson et al say?

VO2max maintain 15 weeks when intensity was unchanged (frequency and duration reduced by 2/3)

what happened when intensity was reduced in Hickson et al?

VO2max declined significantly

what is the key factor in maintaining CV fitness?

INTENSITY

short-term training in sedentary individuals does or does NOT enhance return?

does NOT

long-term training in sedentary individuals does or does NOT enhance return?

DOES- return to levels quicker

What is Hakkinen et al about?

24 week strengthening of untrained middle age men to 3 weeks detrained to 24 weeks detrained

what were the main takeaways of Hakkinen?

significantly lost CSA/muscle mass 24 weeks detrained, but at 3 weeks CSA was unchanged

what happened after 24 weeks of training in Hakkinen?

increased thigh strength, EMG activity, and CSA

what happened after 3 weeks detrained in Hakkinen?

decreased strength and EMG, NO CHANGE in CSA

what happened after 24 weeks detrained in Hakkinen?

down 1 RM, down CSA/muscle mass

what is Staron et al about?

20 weeks leg train college girls, 30 weeks detrain

what happened after 20 weeks of leg training in Staron?

up 1 RM, hypertrophy

what happened after 30 weeks detrained in Staron?

DOWN in strength, fibers unchanged!

detraining leads to significant losses in

muscular strength

what is the main takeaway of Staron?

CSA/fiber size was unchanged!

when we detrain, ____ changes before ____ changes

neural, physical

what was the Tucci study about?

12 training weeks of active men and women, then split into three groups (no train, train every 2 wk, train every 4 wk, all for 12 weeks)

what happened to the no train group in Tucci?

decline in strength

what happened to the once/2 week and once/4 week group in Tucci?

no significant changes!!

strength gains can be maintained _____ a week as long as ______ is the same

once, INTENSITY

what is unloading?

detraining, like in space, bedrest, a coma, no weight on anything

what are three examples of unloading?

no gravity, bedrest, himdlimb

is unloading more or less impactful than detraining?

MOREEEE

what is muscular endurance a blend of?

CV fitness and strength