EDU2EXP Exercise & Performance
Fitness Assessment and Principles of Training
EDU2EXP Exercise & Performance
Housekeeping
• Texts in library
• 612- Quartos/ Main collection
• Lab times
EDU2EXP Exercise & Performance
Homeostasis:
The condition of bodily function where there is a constant or unchanging internal environment.
Disrupted by exercise
EDU2EXP Exercise & Performance
Negative Feedback Loop
EDU2EXP Exercise & Performance
Negative feedback loop• Temperature• Glucose• Thirst• Urination
EDU2EXP Exercise & Performance
Homeostasis
EDU2EXP Exercise & Performance
EDU2EXP Exercise & Performance
Fitness Assessment
Direct
Indirect
Clinical/ field
EDU2EXP Exercise & Performance
Training Principles
EDU2EXP Exercise & Performance
Training Principles
• Individuality• Specificity• Reversibility• Overload
• Hard/easy• Periodisation
Page 190 of Text
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
Components of aerobic training session
ACSM Guidelines for Fitness Testing and prescription, 6th Ed (2000)
EDU2EXP Exercise & Performance
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
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?
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
Resistance training
• Increase resistance• Increase repetitions• Increase sets• Increase intensity
EDU2EXP Exercise & Performance
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EDU2EXP Exercise & Performance
(Selye, 1951)
EDU2EXP Exercise & Performance
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
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)
EDU2EXP Exercise & Performance
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.
EDU2EXP Exercise & Performance
Reversibility
• Use it or lose it• Detraining- partial/ complete loss of training adaptations
due to dramatic decrease in training load
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
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
EDU2EXP Exercise & Performance
Individual differences
• Genetics-• Gender- • Age-
• Training goals-
EDU2EXP Exercise & Performance
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