Optimal Training - Extreme physiology
- Created by: anniecritchlow
- Created on: 11-05-19 10:40
Volume of training
1. Volume of training
Advantages with optimal volume of training
If max amount of volume possible was optimal, those who did most would be most successful - this is not the case
Average training expenditure should be about 20-25,000kJ/week
Intensity of training
Degree of adaption depends of intensity
Specific to speed and duration of activity during training
Those who wish to perform high intensity need to train at high intensity - low intensity does not adapt neuromuscular pathways necessary
Interval training - effective way of training at high intensity
Role of ATP
Hydrolysis of ATP provides energy for muscle contractions
Muscle relaxation and nerves also require ATP
Mechanisms:
ATP stores
PCr stores
Oxidative phosphorylation
Creatine Kinase reaction
Phosphocreatine <--> Creatine
Catalysed by creatine kinase
Reversible reaction
Provides energy during brief intense bursts
Enough ATP generated for about 10-20s
Stores are rapidly resynthesised following exercise
Glycolysis
Activities sustained for more than 20s have ATP demands exceeding max that can be supplied by ATP/PCr stores
Therefore ATP production needs to be anaerobic
Pyruvic acid from glycolysis (which generated 2 ATP per reaction) is converted to lactic acid
This means that NADH can be reused in glycolysis so the reaction can keep happening to keep generating ATP
However the lactic acid has uncomfortable effects - fatigue and decreased pH
Oxidative phosphorylation
During sustained moderate exercise
1. Aerobic glycosis
2. Acetyl Co-A
3. TCA cycle
4. Oxidative phosphorylation
High yeild of ATP and sustainable
Skeletal Muscle Fibres
1. Slow oxidative
Fatigue resistant, high mitochondrial content, myoglobin stores, low power, high endurance
2. Type IIX
Rapid, powerful contraction, fatigue quickly, low mitochondria, PCr stores
3. Type IIa
Contract rapidly, high oxidative capacity, power output and fatigue resistance intermediate
Fatigue
High intensity:
Lactic acid generated as by-product of anaerobic glycolysis
Compression of vessels supplying blood to these fibres - decreases O2 delivery and lacate removal
pH falls
Low intensity:
Oxidative fibres recruited - no lactate accumulation
Substrate depletion is more likely to occur
Specificity
Adaption is specific to muscles trained, intensity and metabolic demands
High degree of carryover to sport concerned is necessary
Need similar demand on neuromuscular coordination of movement
Overload principle
Muscle or physiological component needs to be exerted at a level at which it is not usually acustomed to
Muscle needs to be stimulated with resistance of relatively high intensity
Progression principle
During a training program - adaptions occur that alter relative intensity or volume
To maintain same training stimulus the load needs to continuously be modified
To maximise further strength gains the resistance needs to be increased
Individuality principle
People respond differently to different programs/training stimulus
Could be influenced by:
1. Pre-training status
2. Genetic predisposition
3. Gender
4. Age
Must be adapted to suit individual
Principle of diminishing return
Gains are related to experience of individual
Novices tend to experienc large gains to begin with, that slowly disapear with experience
As training continues, a plateau appears to be reached
Principle of reversibility
When training stimulus is removed, the ability of an athlete to maintain performance is also reduced
Gains made will eventually be completely lost and athlete will return to untrained state
Decreases in aerobic capcity (4-6% reduction in VO2max) have been noted after 2 weeks of inactivity
Also occurs in strength and power
Changes in muscular strength and cardiorespiratory endurance detrain more rapidly than changes in anaerobic forms of activity
Adaptions in muscle
Increase in cross sectional fibre size
Sprint and resistance training has been shown to induce change in fibre type from type I to type II
Even in absence of conversion - selective hypertrophy of type II leads to increase in fraction of type II compared to type I fibres
Adaptions in ATP-PCr system
Maximal efforts lasting 6s place highest demands on ATP-PCr system so reasonable to assume that these bouts would induce adaption
However study found that 30s bout actually increase activity of 2 key enzymes in ATP-PCr system
Adaptions in glycotic system
30s bouts increases activity of several key glycotic enzymes
Glycogen phosphorylase, phosphofructokinase and lactate dehydrogenase all increased by 10-25% following repeated bouts of maximal exercise
Efficiency of movement
Training at high speeds improves skill and coordination when performing at higher intensities
Neuromuscular adaptions sprint training are assumed to optimise fibre recruitment to allow more efficient movement
Using heavy loads as well - results in more economical use of muscle's energy
Buffering capacity
Anaerobic training increases muscle's capacity to tolerate the H+ that accumulates within them due to the lactic acid production
Effect is primarily due to increases in muscle buffer capacity - can be increased by up to 40-50% following 2 months of anaerobic training
Major intracellular buffers in muscle are phosphates, histidine-containing peptides and proteins
Extracellular buffering is also enhanced - beneficial because it allows H+ to leave to muscle fibre at faster rate
Bicarbonate and blood proteins e.g. albumin and haemoglobin are important buffers
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