EXERSCI 105 - Lecture 19 - Exercise Programming 2

Exercise Programming 2

Learning Outcomes

  • Describe adaptations to cardiorespiratory and resistance training.

  • Discuss the variation in response to exercise training.

  • Define the detraining principle.

  • Describe principles for maintaining cardiorespiratory and muscular fitness.

  • Describe different models of periodization for resistance training.

Detraining

Definition

  • Detraining: Loss in physiological adaptations due to reduced training volume.

Impact on Cardiorespiratory Fitness

  • Rapid Decline: Values decrease quickly in the first month, followed by a slower decline over the next two months.

    • 2-4 weeks: Decrease of 5-10% in VO2max, increase of 5-10% in heart rate.

    • 8-10 weeks: VO2max returns to pre-training levels due to decreases in stroke volume and blood volume.

Impact on Musculoskeletal Fitness

  • 2 months: Loss of 10% in strength and 40% in endurance.

  • Neuromuscular Coordination: Generally remains intact during detraining phases.

Detraining in Weight Management

  • Decrease in exercise volume leads to an increase in body weight.

Detraining in Muscular Fitness Training

  • Reductions can occur in as little as two weeks.

  • Loss begins with neural adaptations before structural changes.

  • Muscle Memory: Previous gains may be retained.

Maintenance

Maintaining Cardiorespiratory Fitness

  • Stages of Progression: Initiation, Improvement, Maintenance.

  • VO2max can be maintained with reduced training frequency and duration, but intensity must be preserved.

    • Training Frequency: Hickson et al. studies indicate the effectiveness of reduced training frequencies and duration on maintaining aerobic power.

Maintaining Muscular Fitness

  • Muscular strength can be maintained with as little as 1 day per week of moderate to hard intensity exercise.

  • For older adults, at least 2 days per week is recommended to maintain muscular size and strength.

Periodization

Definition

  • Periodisation: Systematic variation of training variables across different phases of a training programme.

Importance

  • Used to maximize performance and minimize injury risks.

  • More effective for increasing strength compared to non-periodized training.

Types of Cycles in Periodization

  • Macrocycle: Large training cycle (months/years) comprising preparatory, competitive, and transition periods.

  • Mesocycle: Medium training cycle (4-8 weeks) with multiple microcycles.

  • Microcycle: Small training cycle (usually one week).

Periodization Models

Annual Training Plan Phases

  1. Preparatory Phase: General conditioning.

  2. Competitive Phase: Specific focus for competition.

  3. Transition Phase: Active rest and recovery.

Linear Periodisation

  • Focuses on gradually increasing intensity while managing volume through various phases like hypertrophy, strength/power, and peaking.

Block Periodisation

  • Volume majorly impacts intensity with an accumulation phase, transmutation, realization, and active rest.

Reverse Linear Periodisation

  • Focuses on beginning with higher intensity and progressing to higher volume.

Undulating Periodisation

  • Varies volume and intensity within each week to promote adaptation and recovery.

Key Considerations for Programming

  • Set solid training foundations emphasizing volume before intensity.

  • Start simple before progressing to complex training approaches.

  • Regularly review and reassess individual progress for optimal outcomes.

Summary

  • Adaptations to training are specific to the FITT principles and the length of the program.

  • Responses to training interventions vary among individuals.

  • Detraining results from reduced training volume, while maintenance of intensity may allow for long-term adaptations.

  • Periodization offers a structured approach to training that enhances effectiveness and efficiency over time.