Training Principles & Fitness Assessment

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Homeostasis: The condition of bodily function where there is a constant or unchanging internal environment. Important to exercise physiology: • Efficiency • Speed Steady State: an exercise condition where certain body functions have attained dynamic constancy at a new level. •Homeostasic control is your bodies way of maintaining calm – Shhhooosing librarian - At the moment- BP; HR, breathing all under involuntary homeostatic control how well the body can reduce the physiological consequences of the exercise stress • the speed at which a homeostatic condition is once again attained during recovery. Steady state : an exercise condition where certain body functions have attained dynamic constancy at a new level. Typically, steady state is used describe the condition of a constant oxygen consumption, where the contracting muscles’ energy needs are being met solely by metabolic reactions linked to the consumption of oxygen.

Dynamic nature of homeostasis: Beat-to-beat variability in blood pressure Systolic Mean Diastolic Figure 2.1

Eg. Running Steady state exercise: heart rate oxygen consumption

Negative Feedback Loop Body doesn’t know when things are going to happen- it can’t be preprepared for your run around the block/ training session etc. Instead it has to work on a negative feedback loop- much like that used by your therm,ostat A temperature is set that you want the room to remain at ->>sensor detects when room temp falls below that point  signals heater to start  heat is produced  room temp increases  sensor tells heater to turn off

Negative feedback loop Temperature Glucose Thirst Urination This occurrence is known as physiological homeostasis, translating in layman's terms to the physical equilibrium. It is essentially a corrective mechanism, consider the following scenario in a person The level of glucose in the bloodstream drops The person requires glucose in cells to meet the demand for ATP The body detects this with a particular receptor designed for this function These receptors release hormones, chemical messages that initiate the start of the feedback mechanism The hormones travel to their target tissue and initiate a corrective response In this case, the corrective response is the secretion of more glucose into the bloodstream

Homeostasis

Exercise is a stress on the body Core body temp increases few degrees Ventilation: REST:5-8 L/min  EXERCISE:150 L/min Whole body oxygen uptake may increase up to 20-fold above resting. Cardiac Output: Rest:5-6 L/ min  EXERCISE: 35 L/ min

Table 2.1 (condensed) : The major biological control systems of the body that are important during exercise.

Table 2.1, continued.

Training Principles

Fitness and Training What is Training? Fitness - a general term that actually contains many components: cardiorespiratory endurance muscular endurance muscular strength muscular power flexibility body composition emotional/psychological qualities Training - the organized sequence of exercise that stimulates adaptations in anatomy and physiology. These adaptations are termed training adaptations, or chronic adaptations

Training Principles Overload Specificity Individual Differences Reversibility Page 436 of Text

Initial level of fitness Frequency of exercise sessions Overload and Overtraining Overload: need to train above a stimulus threshold for chronic training adaptations The nature of the overload stimulus depends on; Recovery duration Type of exercise Initial level of fitness Exercise intensity Exercise duration Frequency of exercise sessions In order to adapt the bodyies systems need to be stressed. It gives them a reason to adapt. Adapts to make successive exercise easier

How do I overload? Increase resistance Increase repetitions Increase sets Increase intensity Increase resiistance- add 5 kg Increase repetitions- do 12 instead of 8 Increase sets- 4 instead of 3 Increase intensity- decrease rest time

Overtraining Symptoms: Fatigue Decreased immune function -Insomnia - Disrupted menstruation Causes: Increased frequency training Increased Volume training Increased intensity training Insufficient recovery Travel Time of year Alcohol/tobacco/drugs Lack of sleep Overtaining is a condition that occurs when an athlete has trained too hard or for durations that are too long to allow full recovery. A decrease in performance remains the most sensitive gauge of overtraining.

Minimal training overload To increase Vo2 max/ lactate threshold (LT) At/under LT For endurance > 60% Vo2 max >70% MHR 60% HRR What is Vo2 max? Wikipedia says it is the VO2 max is the maximum capacity to transport and utilize oxygen during incremental exercise. Oxygen consumption is important to exercise as all of the muscles use oxygen to power contraction. World class male athletes, cyclists and cross-country skiers typically exceed 80 ml/kg/min and a rare few may exceed 90 ml/kg/min for men and 70 ml/kg/min for women. Three time Tour de France winner Greg LeMond = 92.5 at his peak - one of the highest ever recorded cross-country skier Bjørn Dæhlie measured at an astounding 96 ml/kg/min competitive club athlete might achieve a VO2 max of around 70 ml/kg/min. For endurance > 60% Vo2 max >70% MHR 60% HRR FOR OVER 15 MINS

Specificity Training should be based on the specific demands/needs of the sport/event. Neurmuscular Recruitment Patterns Cardiorespiratory Function Thermoregulation Muscle Energy Metabolism Muscle Hypertrophy TRAINING SPECIFICITY The better one can understand these demands/needs, the more likely one can develop a suitable training program. Neuroendocrine Responses Body Composition Musculoskeletal Integrity

Reversibility Extreme Example: Bed rest – complete inactivity Vo2 max decreased by 27% in 20 days Saltin et al 1968 Because of rapid decline in blood volume Decreased mitochondrial activity in muscle Saltin et al 1968 5 healthy 20 year old men Baseline 8 wks training 3 wks bed rest Decline plasma volume- body doesn’t retain proteins it doesn’t need - Done studies where subjects were trained  detrained  plasma volum,e artificially infused and vo2 max returned to near normal

 Respiratory muscle strength & endurance  Body fat  Lean body mass Other Loss of heat acclimation Pulmonary Function Body composition  Respiratory muscle strength & endurance  Body fat  Lean body mass  Body weight DETRAINING Skeletal muscle Cardiovascular function  Mitochondrial density  Capillary density  Muscular strength  Red blood cell mass  End diastolic volume  Plasma volume

The Taper Involves a period of reduced training (days to several weeks) prior to athletic competition. 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 As long as training stimulus is not completely removed, body will retain training adaptations

Methods of Training Cadiorespiratory and Muscular Endurance Continuous Interval /Fartlek Muscular Strength and Hypertrophy Repetitions, Sets, Recovery Circuit Training Periodisation Pyramid System Split Routine System Eccentric Loading Plyometric Training Super Set System Continuous Interval—periods of rest/ easy/ medium/ high intensity 4 balanced training program Swedish came up for a name for it that makes yr 7 kids giggle- Fartlek, which means "speed play" in Swedish, Fartlek is similar to interval training in that short fast runs alternate with slow running or jogging recovery intervals. To create

Fitness Assessment

Fitness assessment Direct/ indirect Field tests CV fitness Anaerobic power Aerobic power Muscular strength Muscular endurance Power Flexibility According to equipment available

Anthropometry Anthropometry is the study of the measurement of the human body in terms of the dimensions of bone, muscle, and adipose (fat) tissue. Hydrostatic weighing Bioelectric impedence Skin fold calipers Circumference measurements 2 detect proportion of BW from fat. Muscle, bone, liquid etc

Triceps Biceps Subscapular Iliac Crest

Supraspinale Abdominal Front Thigh Medial Calf

For next week Tomorrow- buy lab manual @ media services Lecture- Nutrition Readings- Chapter 2 and 3 Lecture available on WebCT over the weekend Labs Fitness assessment Read through Dress requirements Bring lab manual