EDU2EXP Exercise & Performance Fitness Assessment and Principles of Training

EDU2EXP Exercise & Performance

Fitness Assessment and Principles of Training


Housekeeping

• Texts in library

• 612- Quartos/ Main collection

• Lab times


Homeostasis:

The condition of bodily function where there is a constant or unchanging internal environment.

Disrupted by exercise


Negative Feedback Loop


Negative feedback loop• Temperature• Glucose• Thirst• Urination


Homeostasis



Fitness Assessment

Direct

Indirect

Clinical/ field


Training Principles


Training Principles

• Individuality• Specificity• Reversibility• Overload

• Hard/easy• Periodisation

Page 190 of Text


Aerobic Training• Frequency- 3 times per

week• Intensity- At least 55-60%

Vo2 Max, Or 90% MHR• Time- 20-30 min p/day• Type- Running, walking,

swimming, cycling

Overload: need to train above a stimulus threshold for chronic training adaptations


Components of aerobic training session

ACSM Guidelines for Fitness Testing and prescription, 6th Ed (2000)



Aerobic fitness- Stages of Progression, Heyward, 1997

• Initial Conditioning stage- 4 weeks- begin to increase duration first, then exercise intensity

• Improvement stage- 4-5 months- increase freq, intensity and time one element at a time until fitness goals are reached.

• Maintenance stage- >6 months- may reduce frequency of one activity to replace with another to relieve boredom


Question from the readings:

• Training 3-4 hours per day in two separate sessions produces greater results than a single training session 1-1.5hours in length??

TRUE or FALSE?


Overload: need to train above a stimulus threshold for chronic training adaptationsHypertrophy Training

Guidelines • Reps: 6-12 repetitions per set• Time Under Tension: 30 -60

seconds• Sets: 10-15 successive sets

may be performed per training session per muscle group

• Load: 70-85 % of 1RM• Rest Period: 30-60 seconds

between sets (to commence next set before full recovery is achieved).

• Frequency: 2-5 days rest between successive training sessions for the same muscle group


Resistance training

• Increase resistance• Increase repetitions• Increase sets• Increase intensity




(Selye, 1951)



OvertrainingCauses:

- Increased frequency training

- Increased Volume training

- Increased intensity training

- Insufficient recovery

- Travel

- Time of year

- Alcohol/tobacco/drugs

- Lack of sleep

Symptoms:FatigueChange in appetiteDecreased immune function-InsomniaWeight lossMood changesLoss of motivation- Disrupted menstruation


Taper• Involves a period of reduced training prior to athletic

competition. • May be 4-28 days long• Reduce intensity and volume• From training 6 days p/wk 2 days p/wk• 40 min/day 13 min/day

» does not VO2max muscle power» performance psychological readiness» For up to 6-8 weeks


Why does it work?

• Taper allows contractile mechanisms to be repaired

• Allows muscles to repair damage

• Vo2 max can be maintained even when training reduced by 2/3

After intense training, type 2 muscle fibres (Fast twitch) had reduced maximal shortening

velocity

(Fitts, Costill., & Gardetto, 1989)


Record merely a warm-up for GrantMichael Cowley, SMH, July 21, 2008

Grant Hackett's world record swim in Melbourne- 800 metres swim at the

Victorian shortcourse championships, 7 min, 23.42 seconds - 1.86s under the world record he set in Perth in August 2001.

What made the swim even more impressive was that it came at the end of a week of very heavy training, and before he had even begun to taper for Beijing.


Reversibility

• Use it or lose it• Detraining- partial/ complete loss of training adaptations

due to dramatic decrease in training load


Detraining in terms of muscular strength and power

• Young men and women on 9 week training program– 1RM increased by 34%– 12 weeks detraining No significant loss strength– 31 weeks detraining 8% loss strength

• Why?– Inactivity atrophy – Loss muscle fibre recruitment– Fibre type characteristics (type I, type II)– Change in rate protein synthesis


Detraining- Muscular Endurance

• Decreases after 2 weeks inactivity• May be due to changes in muscle itsself, or in CV

system– 40% decrease in muscle glycogen (Costill, Fink,

Hargreaves et al, 1985)– Increase in lactate produced


Detraining- CV Endurance Saltin et al 1968

• Bed rest (complete inactivity) for 20 days– 25% decrease SV and CO– Vo2 max decreased by 27%

• Due to– rapid decline in plasma volume– Decreased mitochondrial activity in muscle

• Fittest people experienced greatest loss


Other

Pulmonary FunctionBody composition

Cardiovascular functionSkeletal muscle

Loss ofheat acclimation

DETRAINING Body fat

Lean body mass

Body weight

Red blood cell mass

End diastolic volume

Plasma volume

Mitochondrial density

Capillary density

Muscular strength

Respiratory muscle strength & endurance


Training should be based on the specific demands/needs of the sport/event.

TRAINING SPECIFICITY

ThermoregulationCardiorespiratory

Function

Neuroendocrine Responses

Body Composition

Muscle Energy Metabolism

Muscle Hypertrophy

Musculoskeletal Integrity

Neurmuscular Recruitment

Patterns

Specificity


Individual differences

• Genetics-• Gender- • Age-

• Training goals-


Summary

• Exercise is a disruption to homeostasis• Requires the body to adapt to ST demands body adapts LT to simplify ST adaptations easier need to adhere to training principles

– Progressive overload– Specificity– Reversibility– Individual differences

Documents

EDU2EXP Exercise & Performance Fitness Assessment and Principles of Training