Chapter 8-Fleck

 Cessation of exercise  Results in loss of adaptations  Decreased performance  Figure 8.1 on page 242  Atrophy  Increased fat  Decreased strength  Decreased V02  Generally 2-3 weeks after

 Stopping training  10% loss in 2 weeks  Significant after 1 month  May be beneficial as a taper (strength increases)  Figure 8.2 on page 247  Reduction of Volume  Decreased frequency-no decrease (no increase)  Maintenance

 In-Season stoppage  While playing sport  Small decreases if stopped  Playing sport may compensate (maintain)  In Season Programs  Try an increase but at least maintain  High intensity, low volume and frequency  Low Detraining Periods  Shift from strength to aerobic

 Short term has little effect  Long term will decrease performance  Tapering?  Physiological Mechanisms  EMG changes short term (MUR and RC)  Reduction in type IIx (greater atrophy)  Shift towards type I  Hormonal decreases (T/C ratio)

 Muscle action  Con/ecc with high volume has least atrophy  Bone  Very little change even with long term  Bulked up athlete  Detraining may lead to fat gain  Alter diet  Continue to be active

 Detraining has many varieties  Volume and intensity are key  Frequency is less important  Maintenance requires minimal work

 Discuss specific to your sport  Choose linear or undulating or mixed model  Create one 4 week phase  Based on 1 st week

 Exam 1