Principles of Training and Physiological adaptations

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Principlesof Training and Physiological
adaptations
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Optimal training improvements
Performance
Time

• Different types of overload cause different
  physiological adaptations

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Components of training load

• Frequency
• Intensity
• Time

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Components of training load
Intensity
Duration
LOAD
VOLUME
Frequency
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Physiological adaptations to training

• What causes adaptations ?
• Overload
• Functional power improves as the body adapts
  to progressively increasing loads (Fry et al.
  1992 Can.J.Sp.Sci. 17 (3) 234-240)
• Intensity
• Duration
• Frequency
• Recovery

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Quantifying Intensity

• Perceived percentage
  of maximal effort
• Borg scale (RPE)
• Heart rate (HR monitors)
• Lactate threshold
• velocity (minute / mile pace)
• power output
• Weight being lifted
• 1RM

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Lactate Threshold
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Duration

• Time (min)
• Distance (m or km)

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Frequency

• No. sessions/week
• No. sessions/day
• Recovery

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Recovery

• Duration ?
• Rehydration
• Replacement of Energy Stores
• Soft Tissue Repair (DOMS)
• Lactate and H
• Recovery Oxygen Consumption

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Over training
Physical Performance
Time
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SUMMARY OF TRAINING PRINCIPLES

• ADAPTATION
• OVERLOAD
• RECOVERY
• SPECIFICITY
• REVERSIBILITY
• VARIATION
• PROGRESSION

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• Adaptations to endurance training
• Adaptations to strength training

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The two most important factors for endurance
performance are

• High rate of transport of oxygen (delivery)
• Ability to utilise that oxygen (utilisation)

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Aerobic endurance

• Intensity 60 - 85 of maximal effort
  80 max heart rate
• Duration 20 minutes or more
• Frequency 3 times per week
• Recovery continuous or relatively short
  recovery periods (WR lt 31)
• Specificity employing movement patterns used
  in sport

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Adaptations to endurance training

• Endurance training increases aerobic power
• Level of increase effected by trained status
• Average 10 - 20 improvement in aerobic power
• Large individual differences in training responses

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Cardiovascular and respiratory changes with
aerobic training

• Heart size
• Cardiac output
• Stroke volume
• Heart rate
• Blood volume
• Arteriovenous oxygen difference

Delivery
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Peripheral adaptations with aerobic training

• Increased number of mitochondria
• Increased size of mitochondria
• Increased muscle capillary density
• Increased maximal flow rate through the muscles
• Increased total haemoglobin
• Increased glycogen storage
• Increased fat utilisation
• Increased Krebs cycle enzymes

Extraction Utilisation
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Central (delivery) and peripheral (extraction and
utilisation) adaptations ultimately leads to an
enhanced capacity for the aerobic production of
ATP
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Reversibility principle

• Detraining occurs rapidly post training.
• After only 2 weeks significant physiological and
  metabolic reductions have been demonstrated to
  occur.
• After 20 days bed rest aerobic power decreased by
  25 (Saltin et al. 1968, Circulation 38 suppl.)
• similar decrement in maximal stroke volume
• similar decrement in maximal cardiac output
• similar decrease in capillary density

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Methods of training

• Continuous
• Steady state
• threshold runs
• long/ultra long distances
• Intermittent
• Short intervals
• long intervals
• fartlek

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• Mitochondrial enzymes
• anaerobic threshold
• capillary density
• heart, blood distribution
• anaerobic threshold
• fine control
• mobilization of fatty acids
• control of liver glycogen gt glucose

100m 400m 1km 3km 10km 20km 30km 40km REST
Recovery from tissue damage
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RM Repetition maximum 10 RM 10 repetition
maximum, the load that can just be lifted
10 times.
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Adaptations to strength training

• Increased maximal contraction force of muscle
• Neural adaptations are substantial and very
  movement specific
• Muscle cell hypertrophy
• Decreased capillary density
• Decreased mitochondrial density

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