KIN 100 1st Edition Lecture 8Training Adaptations■ Specificity- a specific exercise in a specific individual elicits a specific training response.● genes play a role in this■ Delorme’s Overload Principle● exercise must include increases in ○ frequency○ intensity and/or○ duration● to have a training effect one must change regimineTypes of Anaerobic Training● Strength Training○ Isometric- since 1950’s■ no change in muscle length, ie, pushing against a wall■ can be done anywhere○ Dynamic■ Delorme’s Progressive Resistance Training (PRE)● Fine baseline strength level then increase intensity, freq, or duration○ Free weights■ Repetition Maximum Load (RM)● suggested 8-12 RM; 8-12 reps○ Exercise Machines■ specificity● does not produce same effect as corresponding free weight exercises○ Eccentric Exercises- lengthening of muscle■ produces greater force, but more soreness than concentric contractions■ plyometrics, depth jumping● Power Training (Some aerobic)○ combine force and time■ Power = (force x distance) / time■ sport activity specificity● Short-term training (Some aerobic)○ sprining○ rowing○ running stairs■ general principle- activities lasting 10-30 secondsAnaerobic Training Adaptations● Muscle○ changes in■ resting levels of ATP, CP, glycogen■ Fiber type● muscles can be in between fast and slow twitch● slow-twitch muscles can gain fast-twitch qualities when exposed to anaerobic activity■ Recruitment- FT ST● when slow vs fast-twitch muscle fibers are used● slow used before fast■ Hypertrophy- changes in size of muscle fiber due to training■ Hyperplasia- increase in number of muscle fibers due to training● evidence that muscle fibers split in half○ complicated due to how motor neurons control muscle fibersFiber Type Transitions■ Capillarization-increase in number of capillaries■ increase in number of enzymes■ increase in bone densityAerobic Training● Continuous Training○ long, slow distance● Interval Training○ repeated exercise bouts wit rest■ 400m repeates■ use more ATP-PC, less lactate■ more overall work, less fatigueAerobic System Changes○ Increases in■ mitochondria number■ myoglobin■ aerobic metabolism■ fat metabolism■ circulation● heart size ○ increase in wall thickness● blood volume○ more blood means more can be pumped● stroke volumeDetraining● All exercise changes are reversible○ roughly same time frame■ changes that took 1 year will take about 1 year to disappearControlling Exercise Intensity● Train at % of max heart rate○ Max HR = 220-age● Exercise Perception○ how you feel○ Borg Scale -light - heavy activity● Train at lactate
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