Training Adaptations
Improvements in Performance: Muscular Strength
40% in untrained 20% in moderately trained 16% in trained 10% in advanced 2% in elite
Respiratory Responses from Aerobic Training (Gas Responses)
during high intensity aerobic exercise PO2 and PCO2 cause the movement of gases across cell membranes diffusing capacities of O2 and CO2 increases with exercise
Chronic Adaptations: Neural Adaptations
efficiency increased and fatigue of the contractile mechanisms delayed
Cardiovascular Responses from Aerobic Training (Stroke Volume)
end diastolic volume significantly increases sympathetic stimulation increases stroke volume
Improvements in Performance: Body Composition
outcomes of resistance training: 1) increased fat free mass 2) increased daily metabolic rate 3) increased exercise economy during exercise can increase FFM, and decrease BF% by 1% to 9%
Improvements in Performance: Power
- heavy resistance training w/ slow velocities leads to improvements in maximal strength - power training increases force output and rate of force development - lower body PPO maximized w/ loads of 30-60% of 1RM - Upper body PPO maximized w/ loads of 46-62% of 1RM
Skeletal muscle adapts to anaerobic training by:
- increasing its size - facilitating fiber type transitions - enhancing biochemical & ultra - structural components
Principles of Training to increase Bone Strength include..,
- magnitude of the load ( intensity) - rate (speed) of loading -direction of forces - volume of loading (# of repetitions)
Structural and Architectural changes: Resistance Training increases....
- myofibrillar volume - cytoplasmic density - sarcoplasmic reticulum and T-tubule density - sodium - potassium ATPase activity sprint training enhances calcium release resistance training increases angle of pennation
Respiratory Responses from Aerobic Training (Blood Transport of Gases and Metabolic By-Products)
-Most O2 in blood carried by Hb (98%) -Most CO2 Removal is from bicarbonate - Low to Moderate intensity: O2 available = little lactate -increasing intensity = onset blood lactate accumulation
Possible changes with anaerobic training in the neuromuscular junction....
-increased area of the neuromuscular junction -more dispersed synapses - greater total length of nerve terminal branching -increased motor end plate perimeter length and area
Chronic Adaptations: Respiratory Adaptations: Training Adaptations include...
-increased tidal volume and respiratory rate with maximal exercise - adaptations highly specific to exercise used in training
How can Athletes stimulate bone formation?
1) directly load particular regions of the skeleton 2) use structural exercsies to direct force vectors through the spine and hip 3) overload the musculoskeletal system 4) progressively increase load as the tissues become accustomed to the stimulus 5) Vary exercise selection to present a unique stimulus
An increase in maximal strength and power increases in result to...
1) motor Unit Recruitment 2) Rate of Firing 3) Synchronization of Firing 4) Combination of these factors
Cardiovascular Response to Anaerobic Exercise
Acute: significantly increased cardiovascular responses especially w/ valsava manuever Chronic: decrease or no change in resting HR and BP, alters cardiac dimensions
Cardiovascular Responses from Aerobic Training (Control of Local Circulation)
Flow to active muscles considerably increased by dilation of arterioles Flow to other organ systems decreases by constriction of arterioles
Improvements in Performance: Aerobic Capacity
Heavy resistance training = no effect -exception is in relatively untrained people -increase in VO2 max from 5% to 8% as a result of resistance training circuit training using high volume and short rest periods have been shown to improve VO2 max
Adaptations along the neuromuscular chain include....
Higher brain centers to individual muscle fibers
Cardiovascular Responses from Aerobic Training (O2 Uptake)
Increases during acute bout -directly related to mass of exercising muscle, metabolic, efficiency, and exercise intensity
Cardiovascular Responses from Aerobic Training (Heart Rate)
Increases linearly with increased intensity
Central Adaptations include.....
Motor cortex activity increases when force increases and when new exercises or movememtns are being learned
Potential Sites of Neural adaptations include....
Muscle spindles and Golgi Tendon Organs
Cardiovascular Responses from Aerobic Training (Q)
Q= cardiac output -from rest to steady state, Q initially increase rapidly until it reaches plateau -maximal exercise, cardiac output may increase 4-5x resting levels
Muscular Adaptations: Fiber Sizes Changes
Resistance training - increases in both type I and type II muscle fiber area Type II fibers have greater increases in size tahn type II
Improvements in Performance: Motor Performance
Resistance training has been shown to increase: 1) Running Economy 2) Vertical Jump 3) Sprint Speed 4) Tennis Serve Velocity 5) Swinging and Throwing Velocity 6) Kicking Performance
Ventilatory response to Anaerobic Exercise
VE = not limiting in resistance exercise Unaffected to moderately improved by anaerobic training
A motor Unit consists of .....
a motor neuron and all the muscles it innervates
Chronic Adaptations:: Genetic Potential
dictates the magnitude of the training adaptation
Improvements in Performance: Local Muscular Endurance
enhanced endurance adaptations consistent with improved oxidative and buffering capacity adaptations include: 1) increased mitochondrial and capillary # 2) Fiber type transitions 3) buffering capacity 4) Resistance to fatigue 5) Metabolic Enzyme Activity
Neuromuscular Reflex Potentiation
enhanced reflex response = increased rate of force development
High force means.....
higher stimulus
Muscular Adaptations: Muscular Growth
hypertrophy - enlargement from increased cross sectional area of fibers (90% of strength gain) Hyperplasia - increase in # of fibers via longitudinal splitting (10% of strength gains)
Chronic Adaptations:Muscular Adaptations
increase in aerobic capacity of trained musculature allows the athlete to perform absolute intensity of exercise with greater ease
Chronic Adaptations: Age and Sex
maximal aerobic power decreases with age in adults aerobic power values of women = 73-85% of men General physiological training response similar between gender
Chronic Adaptations: Cardiovascular Adaptations: Aerobic Endurance Training requires
proper progression variation specificity overload
Autonomic Inhibition
tells Golgi Tendon Organ to stop producing resistance
General Bone Physiology
trabecular bone repsponds more rapidly than corticol minimal essesitnal strain (MES) -- 10% of the force required to fracture the bone, this is the threshold stimulus that initiates new bone formation Anaerobic Training increases force production, and bone loading