Lesson 2 (Basic Ex Phys)

8/17/2019 Lesson 2 (Basic Ex Phys)

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Basic Exercise Physiology


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Exercise Physiology Terms

• Specificity

•

Overload• Progression

• FITT Principle

•Periodization

• Reversibility / Detraining


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Specificity of Training

• Training should be relevant to the sport for

which the individual is training in order to

produce the desired training effect

• Training should go from highly general training

to highly specific training

Specificity


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Specificity of Training

Matveyev’s Training Model


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Specificity

Fitness Element Specificity Issues

Skills Most specific element

Power Very mode specific

Strength Some transfer to similar movements

Muscular EnduranceSome transfer to similar movements, but little transfer

to strength

Max Aerobic Capacity (4-9 min

hard effort)Some transfer to other modes but not significant

Aerobic Endurance (>30 min) Very mode specific

Flexibility Entirely muscle/mode specific


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Strength Training Specificity

Rep Speed Specificity Joint Angle Specificity


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Adaptation is Extremely Exercise (Sport) Specific


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Distance Runners vs Sprinters


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vs vs

6-12 reps

3-5 sets

≤ 6 reps

2-6 sets

Single Effort: 1-2 reps

Multiple Effort: 3-5 reps

3-5 sets


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Overload

• Greater than normal stress or load on the

body is required for training adaptations to

occur

• These adaptations lead to increased

performance in strength, speed, endurance,

etc.

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Overload


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Progression

• Periodically increasing the training load in

order for improvements to continue over time

• Do not ↑ by more than 10% per week:

Running (i.e. mileage)

Cardio Machine (i.e. time) Strength Training (i.e. weight)

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Progression


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Overload

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Progressive Overload


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What happens if weincorporate too much

overload?

Overtraining occurs


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Overload vs Overtraining


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Markers of Overtraining

Anaerobic Overtraining *

• Decreased desire to train

• Decreased performance

• Increased sympatheticstress response

* More research is needed to

clarify the anaerobic markers

of overtraining

Aerobic Overtraining

• Decreased VO2max

• Decreased muscle glycogen

• Decreased testosterone

• Decreased performance

• Increased muscle soreness

• Increased sympathetic

stress response

• Increased cortisol release

• Increased creatine kinase

• Altered resting HR / BP


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F.I.T.T. Principle

• Used to develop an exercise prescription

– Frequency

– Intensity

– Time

– Type

• Each variable can be modified to promoteoverload and allow for progression

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FITT Principle


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Progression

• A form of resistance training that employs a

strategic implementation of specific training

phases.

• These training phases are based upon

increasing and decreasing both volume (i.e.,

reps & sets) and intensity (i.e., % of 1RM) whendesigning a training program.

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Periodization


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Progression

• Linear. Traditional resistance training

periodization model with gradually

progressive increases in intensity over time.

• Undulating (Nonlinear). A periodization model

alternative that involves large fluctuations inthe load and volume assignments.

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Periodization Types


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Progression

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Linear Periodization


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Progression

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Nonlinear Periodization


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Major Systems that Adapt to Exercise

• Respiratory System

•

Cardiovascular System• Neuromuscular System

• Metabolic System

• Other: Endocrine, skeletal, digestive


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Respiratory System

Exercise Adaptations

• Strength training: nosignificant adaptations

•

Endurance/aerobic/anaerobictraining: increased fatigueresistance of breathingmuscles, higher ventilationrate

• Note: Respiratory function isnot a limiting factor in exerciseperformance in the absence ofpathology.

The purpose is to oxygenate blood

(red blood cells) and remove CO2.


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Cardiovascular System

Right side of heart pumps to lungs.Left side of heart pumps to body.

Exercise Adaptations

• Strength training: – Slight increase in stroke volume

– Left ventricular wall hypertrophy

– Potential decrease in capillary density

• Endurance/aerobic training: – Increased stroke volume

– Increased capillary density

– Increased blood volume

–

Reduced blood pressure – Reduced heart rate

– Increased muscle blood flow

– Preserved max heart rate *

* Max HR typically declines by 5-7 bpm perdecade


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Neuromuscular System

Muscles are controlled by a group of nerves

called motor units. Force is determined by the

number of motor units recruited and the total

cross sectional area of the muscle cells

recruited.

Exercise Adaptation

• Strength training: – Increased muscle size

(hypertrophy)

– Fiber type conversations:

Intermediate to fast twitch – Increased fiber recruitment (to

near 100% of available)

• Endurance/aerobic: – Fiber type conversions:

Intermediate to slow twitch – Decreased muscle size (long

distance athletes)

• Flexibility: lengthening of fibers.


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Metabolic System

Provides energy for all body

processes, including movement.

• 3 metabolic systems

– Phosphagen (up to 10 seconds)

–

Glycolytic (up to 90 seconds) – Aerobic/oxidative (over 2

minutes)

• System used depends on duration

and intensity of exercise

• Metabolic systems improve in

max capacity and efficiency with

training

Exercise Adaptation


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Energy System Contributions


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Intensity, Energy System, & Rest


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Other Systems

• Bones get thicker/stronger

through loading.

• Hormone release changes (i.e.,

lower stress response, greater

anabolic response)

•

The body becomes more efficientat fueling activity

Exercise Adaptation


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What is Sarcopenia?

Age related loss of skeletal muscle mass

and strength


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• After age 30, 10-15% ↓ in muscle size

and strength per decade

•

After age 40, 0.5% ↓ in VO2max per year

• After age 60, 2.4% ↓ in VO2max per year

• Appears ↓ training volume and

intensity are likely contributors

• Remaining active can reduce these

effects by as much as 50%

Age 25

Age 63

Sarcopenia

Age 25

Age 65


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150 minutes of moderately intense cardio per week

OR

75 minutes of vigorous cardio per week

AND

Resistance training at least 2 or 3 days a week

AND

Flexibility exercises at least 2 or 3 days a week

ACSM/AHA Guidelines


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Reversibility / Detraining

• Strength: Decline starts at 3-4 weeks and aresignificant thereafter.

•Endurance: Decline starts at 2 weeks ofdetraining. Large decline after 3 months.

• Flexibility: Decline starts in as little as 7 days.

• Skill: Fairly resilient. Slow decay and reachingnear previous levels is quick.


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Detraining due to Injury

Age 32 Age 35


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Detraining due to Age

Arnold Schwarzenegger Lou Ferrigno

Age 23 Age 65 Age 62Age 23

260 lbs 240 lbs 315 lbs 275 lbs


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Detraining due to Injury and AgeDetraining due to Change

in Training Mode


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Questions?

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Lesson 2 (Basic Ex Phys)