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Define stress
any condition that disrupts homeostasis
What types of stress are there?
eustress and distress
What is eustress?
positive stress that causes adaption (training effect)
What is distress?
negative stress that causes damage, injury, or maladaptation
who developed the general adaptation syndrome model and in what year
Hans seyle, 1936
which systems are triggered in response to stress
endocrine, cardiovascular, respiratory, neural, muscular, immune, metabolic
what are the 3 phases of stress adaption syndrome
alarm phase, resistance phase, exhaustion phase
describe the alarm phase of sas
the period of initial reaction to a stress or stressor
describe the resistance phase of sas
the period where the body adapts to eustress
describe the exhaustion phase of sas
period where body maladapts to distress
what is adaption
gain in cellular or system function that occurs as a result of exercise training and improves athletic performance, produces training effect
factors affecting adaptive response
rest, nutrition, therapy (positive)
drugs, alcohol, injury, travel, psychological stress (negative)
define maladaptation
the loss in cellular or system function that occurs as a result of either excessive activity or excessive inactivity and which erodes athletic performance and health
what is the FITT concept
frequency, intensity, time, type
training load =
total volume x training intensity
volume =
frequency x time
what is training overload
achieved by manipulating any aspect of the training load
what can high training load result from
high intensity training, high volume training, improving specificity, some combination of the three
what determines adaptation/maladaptation
the total biological stress placed on the body via organized system of exercise training
define underload
a training load below that needed to induce adaptations, form of distress, does not induce resistance phase
define overload
a training load that induces adaptations, induces resistance phase, increased physiological function and performance, linear phase
define over exercise
training loading excess of that needed to cause adaptation, induces exhaustion phase, maladaptations include injury lowered immune function acute or chronic sickness lowered health/function/performance
what is the exercise dose response relationship
the change in training effect caused by differing levels of training, underload to overexercise
what shape is the pharmaceutical dose response relationship
sigmoidal
what is the asymptote on the exercise dose response
the training load is above that necessary to induce further adaptations
Define habituation
the state of being fully adapted to a given training load, produces strength/fitness plateau, training no longer disrupts homeostasis
describe the the study by Christensen 1931b
a standard exercise load gradually decreased exercise heart rate, further decrease in exercise HR required higher exercise intensity
what are principles of training
rules pertaining to training with particular attention to training load
why are training principles important
they increase training efficacy and safety, generally applicable
who was the first practitioner
milo of Crete
what is training progression
the relationship between the current training load and adaptation/habituation
what is the positive exercise training possibilities
progression - overload - adaptation - close on maximum
what is the negative exercise training possibilities
no progression - underload - habituation or reverse - depart from maximum
what is the importance of overload
due to habituation, you must continuously increase the training stimulus to ensure overload
what is the best guarantee that you are getting training effect
periodically increasing the training load
when does habituation occur, assuming a constant training load
2 weeks
what is the relationship between fitness level and fitness gain
inverse, rate of improvement slows down over time
explain training sensitivity
the rate of improvement in fitness/performance when faced with a standard training load
what determines training sensitivity
the interaction between how close you are to your genetic ceiling and your training genes
What is the ceiling effect?
the training load that will produce peak fitness performance
What is reversibility?
the reduction in physiological function and performance in response to a critical reduction or cessation of regular physical training
what are thee key issues of reversibility
how long does it take for fitness to decline, what is influence of starting fitness level, strength vs. endurance, what happens when you resume training
explain the rate of reversibility
fitness loss is a mirror if fitness gain with training
how long does it take for profound detraining to occur
2-4 weeks
what are the factors of reversibility
intra-individual, inter-individual, fitness type
how do moderately trained people respond to detraining
lose all adaptations, peripheral slow component and central fast component
how do highly trained people respond to detraining
lose all cardiovascular adaptations but not all muscle adaptations
main points of reversibility
removal of overload reverses training effect
describe how reversibility affects very fit people
the fitter you are the faster you lose fitness, however high fitness does make it take longer to detrain
how is fitness lost with extended detraining
fast at first then occurs lower
what is the half time of fitness recovery
approximately 2 weeks
what determines retraining response
current fitness level
describe the saltin bed rest study
examined VO2 responses to bed rest, 2 trained and 3 untrained males underwent 20 days bed rest and 55 days re-training, measured VO2 max before and after bedrest, used continuous and interval training at 80% VO2 max
what were the results of the saltin study
trained individuals lost more fitness than the untrained, untrained regained fitness faster than trained
determining factors of how identical exercise programs may produce different training outcomes in people
gender, age, initial fitness, injury history, obesity, general health, nutritional status, genes
how much do genes account for differences in training
around 50%
describe specificity of training
the biological stress or stimulus provided by exercise training specific to training method, nature of adaptation is specific to nature of stimulus
what is training performance, and therefore performance related to
highly specific to how and wear you train
describe the findings of the costill study
found that VO2 max depends on training mode
Define contralateral
opposite side
Define bilateral
both sides
Define unilateral
one side
software (central neuromuscular) factors include
recruitment, firing rate, synchronization, coactivation, reflex inhibition, rate of sEMG increase
what does unilateral training increase
bilateral strength
describe the tillin contraction type study
assessed the effect of contraction type on knee extensor torque, concentric/eccentric/isometric at two angles tested, evidence that concentric enhanced torque capacity most
do strength gains transfer well
no, not to faster speeds or higher/lower angles
what is concurrent training
a training program where endurance training and strength training are done simultaneously
what is the interference effect
following guidelines for strength and endurance training may produce strength gains that are smaller than if strength training was done in isolation, peripheral adaptations can clash
what does cardiorespiratory endurance training lead to
morphological and biomechanics adaptations that increase one or more indices of endurance performance
what are the types of cardiorespiratory endurance training and how trainable is each
VO2max (acutely trainable), lactate threshold (chronically trainable), economy of movement (trainable?)
what year was VO2max born
1923-25
what is VO2max
the maximum rate of O2 consumption via oxidative phosphorylation during whole body dynamic exercise
how is VO2max expressed in absolute and relative values
litres min-1 for absolute, mL kg-1 min-1 for relative
how does VO2max increase and decrease
increases with activity/training, declines with inactivity and age
what is the typical VO2max increase with 10-15 weeks of training
25%
where is the greatest increase in vO2max observed and where is the smallest increase observed
greatest untrained/clinical populations, smallest trained populations
what is the lactate threshold
intensity corresponding to onset of blood lactate accumulation that occurs during progressive whole body, dynamic exercise
what is the lactate threshold expressed as
% VO2max, %max HR or in watts
what it is the trainable range for untrained and trained
40-50% VO2max untrained, 70-80% VO2max
how does lactate threshold compare to VO2max
LT responds more slowly than VO2max but continues to increase after VO2max has stopped increasing
define running economy
the energy deman for a given velocity of running determined by steady state VO2 vs speed
what does higher economy mean
a lower VO2 at a given speed for runners with same mass
which two factors of FITT interact and how
higher intensity = lower volume
what training frequency reaps the most benefits at 70% MHR
3-5
what training intensity is best for general population
60-85%
what training time is best for general population
30-120 mins
what are the objectives of training general population
increase: fitness, function, health
decrease: obesity, mortality, morbidity
what is the FITT model for the competitive athlete
F = 5-6 per week
I = 85-100% MHR
T = sport dependent
T= as specific as possible
describe the relationship between intensity and VO2max
linear, up to about 85-90% of VO2max followed by reduced adaptation
what are the two types of discontinuous training
interval and intermittent
what is interval training
low intensity exercise between bouts of high intensity exercise
what are some examples of interval training
fartlek, spinning, most team sports while in play
what is intermittent training
no exercises between bouts of high intensity exercise
what are some examples of intermittent training
tabata, HIIT, SIT, some team sports
describe discontinuous training
repeated bouts of high intensity exercises separated by periods of rest
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