EXSC 620 Exercise Training Physiology

*not whole lecture*

Decreased physical activity in young adults

Vigorous physical activity

sprinting, fast pace, lifting heavy

Moderate physical activity

long distance, slow pace, lifting light

Strength

max force that a muscle/muscle group can generate (1 RM) (dynamic vs static)

Power

rate of work performed, important variable in sport (P= force x displacement/time)

Muscular Endurance

capacity to perform repeated muscle contracts or contraction over time (as many reps as possible), increases by strength gains + physiological adaptations

General Adaptation Syndrome (GAS)

provides framework for physiological adaptations to training, ~72 hrs from peak alarm phase —> exhaustion phase

Individuality principle

genetics, not all athletes are created equally, variation in physiology, high vs. low responders (explains 25-50% gains in VO2)

Specificity principle

mode + intensity should directly reflect sport trying to improve on (focus on physiological systems, type of activity, volume, intensity)

Reversibility principle

all adaptations are reversible “use it or lose it”, detraining occurs in ~2 weeks

Overload principle

must increase demands on body to make further improvements (progressive training), constantly increase weights + exercise routine (intentional)

Variation/Periodization Principle

changing one or more variables to keep training challenging Iintensity, volume, mode)

Undulating variation

volume vs intensity 

Gradual transition

linear relationship of volume vs intensity (macrocycles vs mesocycles)