Kines 311 Exam 1

Chapter 21: Periodization

General Adaptation Syndrome (GAS)

1. Alarm Phase: Initial phase, stimulus first recognized, and performance decreases due to fatigue.

2. Resistance Phase: Adaptation occurs, system returns to baseline or improves.

3. Supercompensation Phase: Performance capacity increases due to adaptation.

4. Exhaustion Phase: Excessive stress leads to overtraining and decreased performance.

Periodization Cycles

• Macrocycle: Full training program (9-12 months, common for athletes).

• Mesocycle: 3-4 blocks (about 4 weeks each) with specific focuses (strength, power, endurance, etc.).

• Microcycle: Shorter cycles (several days to 2 weeks), applying progressive overload.

Training Phases

1. General Preparatory Phase (Off-Season):

   • Goal: Build base conditioning for more intense training.

   • Intensity: Low to moderate, high volume.

2. First Transition Phase (Pre-Season):

   • Goal: Strength/power development.

   • Intensity: Low to very high (30-95% 1RM), low volume.

3. Competition Phase (In-Season):

   • Goal: Performance peaking.

   • Intensity: Moderate to high (50-93% 1RM), very low volume.

4. Off-Season (Post-Season):

   • Goal: Recovery and cross-training.

Types of Periodization

• Linear Periodization: Gradual increase in intensity or volume over time.

• Undulating Periodization: Large fluctuations in intensity and volume.

Chapter 3: Bioenergetics

Energy Systems

Phosphagen System

• Function: Provides ATP for short-term, high-intensity efforts (e.g., sprinting, jumping, heavy lifting).

• Duration: 0–10 seconds

• Intensity: Maximal effort

• Fuel Source: Creatine phosphate (CP)

• Regulated By:

  • ATP availability (quick depletion)

  • CP stores (primary fuel)

  • High exercise intensity = greater reliance

  • Rest intervals: Short rest = incomplete recovery, long rest = full CP replenishment

• Work-to-Rest Ratio: 1:12 to 1:20

Fast Glycolysis

• Function: Produces ATP rapidly by breaking down glucose without oxygen.

• Duration: 10 sec – 2 min

• Intensity: Moderate to high

• Fuel Source: Carbohydrates (glucose/glycogen)

• Regulated By:

  • Higher intensity = greater glycolysis reliance

  • Glucose availability

  • Lactate buildup decreases efficiency

  • Short rest periods = more glycolysis dependence

• Work-to-Rest Ratio: 1:3 to 1:5

Oxidative System

• Function: Provides ATP for long-duration, low-to-moderate intensity efforts.

• Duration: 2 min and beyond

• Intensity: Low to moderate

• Fuel Source: Carbs (primary), fats (secondary), proteins (minimal)

• Regulated By:

  • Oxygen availability (higher O₂ = better function)

  • Longer exercise = greater reliance

  • Higher intensity = shifts toward glycolysis

• Work-to-Rest Ratio: 1:1 or 1:3

Substrate Utilization

• Short-duration, high-intensity: Creatine phosphate (fast ATP production, but limited supply).

• Moderate-to-high intensity: Glycogen (quick energy, but depletes over time).

• Low-intensity, long-duration: Fats (slow but sustainable energy).

• Glycogen Depletion:

  • Affects both anaerobic and aerobic performance.

  • Major limiting factor in prolonged exercise.

  • Carbohydrate intake is crucial for endurance.

Lactate Threshold & EPOC

• Lactate Threshold: Point where lactate accumulates faster than it can be cleared.

  • Low intensity: Lactate cleared efficiently.

  • High intensity: Lactate buildup leads to fatigue.

• EPOC (Excess Post-Exercise Oxygen Consumption):

  • Anaerobic Training: Higher EPOC due to intensity.

  • Aerobic Training: Lower EPOC but sustained calorie burns.

  • Higher intensity = greater post-exercise burn.

Sport-Specific Energy Training System 

• Example: 800m Athlete

  • Energy System Used: Glycolytic system (30 sec – 2 min efforts).

  • Training Recommendation: High-intensity interval training (HIIT) to improve speed, lactate tolerance, and anaerobic capacity.

  • Adaptation: HIIT increases lactate threshold, allowing for higher intensity performance before fatigue.

Work-to-Rest Ratios

• Example: 10-second sprint targeting phosphagen system.

  • Phosphagen System: Rest 1:12 to 1:20.

    • 10 sec × 12 = 120 sec (2 min) rest

    • 10 sec × 20 = 200 sec (3 min 20 sec) rest

  • Glycolytic System: Rest 1:3 to 1:5.

    • 10 sec × 3 = 30 sec rest

    • 10 sec × 5 = 50 sec rest

  • Oxidative System: Rest 1:1 to 1:3.

    • 10 sec × 1 = 10 sec rest

    • 10 sec × 3 = 30 sec rest

Lactate Threshold & Adaptation

• Shifts lactate threshold: Endurance and tempo training.

• Improves lactate clearance: High-intensity interval training (HIIT).

• Reduces lactate appearance: Strength training and pacing strategies.

Example: Soccer Player Training

• Phosphagen System: Short sprints during the game.

• Glycolytic System: Repeated high-intensity efforts during transitions.

• Oxidative System: Prolonged or short recovery between sprints.

• Off-Season Training Focus: Adapt all three energy systems for optimal performance.

Chapter 5: Adaptations to Anaerobic Training

Neural Adaptations

• Occur first 4-8 weeks before muscle hypertrophy.

• Motor Unit Recruitment:

  • Type I (slow-twitch) → recruited first (low-force efforts).

  • Type II (fast-twitch) → recruited as force demands increase.

  • Size Principle: Smaller motor units activate first; larger ones activate as needed.

• What changes occur in neural adaptation during the first 4-8 weeks of resistance training? 

  • Motor Unit Recruitment: Increased total number of motor units 

  • Size Principle: Increase recruitment of larger, high-threshold motor units as force requires 

  • Synchronization: Improved coordination among motor units. 

  • Rate Coding: Faster firing rates enhance power output. 

Progressive Overload

• Definition: Gradual increase in training stress (weight, reps, intensity) to continually challenge muscles and improve performance.

Sliding Filament Theory

• Force Production: The number of cross-bridges formed between actin and myosin determines muscle tension and force output.

• Higher cross-bridge interaction = greater muscle tension and force. 

Muscle Fiber Adaptations

• Type II fibers (fast-twitch) grow most with anaerobic training.

• Most responsive to high-intensity and explosive exercises. 

• Hypertrophy occurs as these fibers are preferentially recruited during heavy resistance training. 

• Detraining Effects:

  • Strength and power decline rapidly.

  • Fast-twitch fibers shrink.

  • Neural adaptations diminish.

Proprioceptive Mechanisms

• Muscle Spindles: Detect stretch during eccentric phases, trigger reflex contraction to protect muscle.

  • Example: When lowering into a squat, muscle spindles in the quadriceps detect stretch and trigger a contraction to protect the muscle.

• Golgi Tendon Organs (GTOs): Monitor tension, prevent excessive force.

  • Example: During a deadlift, GTOs in the hamstrings sense excessive tension and inhibit further force to prevent injury.

Bone Mineral Density (BMD) Adaptation

• Strength training improves BMD.

• Weight-bearing activities = greater bone adaptation.

• Swimming has minimal BMD improvements due to lack of impact forces.

What are the recommended rep ranges and intensities for developing strength through resistance training?

Strength vs Power vs Hypertrophy vs Endurance