Week 3 Adaptation and Training Principles

These flashcards cover key vocabulary and concepts from the lecture notes on adaptation, principles of training, periodization, and rehabilitation.

Adaptation

The long-term physical and physiological changes resulting from regular exercise.

Adaptation can be affected by:

-          Genetic profile

-          Age

-          Maturation level

-          Sex

-          Psychological factors

-          Nutrition

-          Environment

Mechanotransduction

The physiological process whereby cells sense and respond to mechanical load.

Stressors

Factors that cause acute fatigue and are needed for adaptation to occur.

Specificity adaptation to imposed demands Principle (SAID)

The SAID principle states that in response to training, the body will generate Specific Adaptation to Imposed demands. Training must correlate with training goals.

Progressive Overload (FITT-VP)

F- frequency training

I: Intensity

T: type of training

T: time, duration, density

V: volume, refers to the total amount of work completed in a given period, sets x reps x load

P: progressive overload

Overreaching

a term decrement in performance that occurs as a result of an accumulation of fatigue resulting from structured training programs

1.      Functional overreaching: will eventually lead to improvements  in performance after recovery

2.      Non-functional overreaching: can occur when there is an imbalance between training stressors and recovery, which results in stagnation or a decrement in improvement

General Adaptation Syndrome (GAS)

provides a mechanistic model to understand the relationship between stress, adaptation, and fatigue

Supercompensation Cycle

The supercompensation cycle can be described as successive periods of training and recovery over a time scale, which involves the application of a training stimulus designed to cause a distributed homeostasis, combined with optimal recovery conditions, which result in progressive training adaptation or supercompensation

Periodisation

involves the logical, systemic variation in order to direct the desired responses while managing fatigue to optimise performance. It involves a structured training to promote adaptation. Periodisation is applied cyclically or periodically, structured into different phases:

1.      Macrocycle (a few months to a year)

2.      Mesocycle (a month)

3.      Microcycle (a week)

4.      Training day

5.      Training session

Hypertrophy Phase

   the first portion of the hypertrophy phase is focused on the acquisition of strength endurance, which increases lean body mass and involves volume-based training, higher reps, and lower loads

The second portion of hypertrophy is focused on increasing maximum strength; it aims to achieve an increase in the amount of force one can produce regardless of time and includes lower reps and higher loads at lower speeds.

Strength-Power Phase

sometimes known as the conversion phase, this training phase targets muscle power, the ability to produce force quickly. Training includes lower reps, low to high loads performed at a speed

Maintenance Phase

a period where physiological gain is maintained while avoiding detraining. If you remove training entirely, improvements may be lost.

Cessation/Compensation Phase

this involves deloading during concentrated blocks or pregame tapering

Periodisation rehabilitation: Early Stage Rehabilitation

Restoration of ROM- this involves gentle active movement of the injured part through the available ROM to maintain joint mobility, improve blood flow

Motor control- exercise that focuses on controlling the quality of the motion of a particular part, eg, single-leg balance after a sprained ankle

Periodisation rehabilitation: Intermediate Stage Rehabilitation

Strength/ endurance- exercises that focus on restoring strength that might have been lost during the injury, and rest. These exercises include high reps and low load

Maximal strength- once pain has settled and ROM and control have been restored, and strength/ endurance has been achieved to some degree. Then, low rep/ high load exercises are added to aim for maximal strength

Periodisation rehabilitation: End-Stage Rehabilitation

Power- once the effort towards maximal strength has been done, high-load load low rep speed training can start to target muscle power. This may include plyometric training, such as hopping, box jumping.

Restoring all components of fitness and specific sport skills, whatever the person's goal is

Inter-session Load

the load can be considered between sessions, eg, plan over a week

Intra-session Load

this refers to the load within a session, eg, plan over a session

Borg Scale

A scale used to measure the rate of perceived exertion during exercise.

External Load

Total volume of work calculated as sets x reps x load.

Internal Load

Measures related to physiological stress, such as heart rate.