Adaptation to exercise training college blok 2.3
The more physical active you are, your health is better. This is because we are genetically
programmed for physical activity: this was once needed to gain food. Now there is plenty of food
available: get fat.
Exercise physiology leads to adaptations:
- Structure: physical appearance.
- Metabolic: substrate flow.
- Function: endurance/strength.
this is being caused by molecular exercise physiology.
Range of adaptation
Stimulating structural and functional adaptations that improve performance in specific tasks is the
major objective of exercise training.
Performance: sports is the traditional example. But you should also think at health, at daily living, and
improving the quality of life (oud person uit stoel komen is al hele inspanning).
There are all different kinds of sorts of adaptation: revaliderende oude person, insappning etc. But,
there are 4 general principles!:
1. Regular overload
Freqrency, intensity, volume and duration are a regular overload, that leads to improving. The
exercise has to be progressive: you have to increase the intensity: to keep your improvement going
on.
2. Specificity
- Mode of overload.
- Energy system.
- Type of overload: testje met verschillende soorten van contractie: concentrisch (gewicht omhoog
tillen), exentrisch (gewicht naar beneden laten gaan), isometrisch. Isometrische contractie zorgt voor
de grootste toename van kracht. specific exercise elicits specific adaptations to create specific
training effects and improve specific performance.
3. Reversibility
- Detraining: binnen een maand verlies je de helft van je capaciteit.
- Physical inactivity.
- Between seasons: tussen seizoenen blijven sporten, anders gaat het erna erg moeilijk.
- Maintenance exercise.
4. Individual differences:
- Initial level
- Genetics
- Age
- Gender
These differences mean that Tailored exercise programs are needed.
Factors that affect the respons: the F.I.T.T. principles: zie ppt.
, Trainin terminology
- Overload vs. recovery sessions: eerst grote inspanning, dan heb je wel een herstel periode nodig.
- Periodization (seasonal plan, prevent overtraining, build up to competitive level).
- Tapering (days/week towards competition, reduced intensity).
Long term adaptation:
- Cumulative short term effects.
- New steady state level proteins.
etc.
Range of adaptation
- first 5-10 seconds: phosphagen system as source of energy.
- Glycolytic system: for 40-60 seconds.
Those 2 are anaerobic: lasts together for about 60 seconds.
- Oxidative system: can work for a long time.
Skeletal muscle tissue
- 50% of body weight.
- It is a major factor in mobility/physical performance.
- Major metabolic organ: protein, carbohydrate and fat metabolism.
- Highly adaptive tissue: depending on what youre doing, the muscles in your body can adapt
dramatically.
Type 1 fibers: endurance, oxidative.
Type 2 fibers: strength, glycolytic.
1 muscle fiber is the same as 1 muscle cell. Here you have multiple nuclei. A myofibril is the same as a
myocell.
Adaptations to endurance training
Exercising to increase endurance (stamina)… zie ppt.
Endurance; cardiovascular
- Cardiac hypertrophy: mainly cavity, some wall thickness; plasma volume. You need more volume
and a higher stroke force to put the blood in the circulation.
- Because you have a bigger stroke volume, bradycardia is possible.
- Cardiac output: increased stroke volume.
- Oxygen extraction is more efficient.
- Myocardial bloodflow increases.
- Bloodpressure decreases.
- Skeletal muscle blood flow increases.
- Increased pulmonary ventilation (better O2 extraction)and better endurance.
the link between all of this is.. see ppt.
Endurance; metabolic
- Maximal oxygen uptake: around 10% improvement in 6-10 weeks.
The more physical active you are, your health is better. This is because we are genetically
programmed for physical activity: this was once needed to gain food. Now there is plenty of food
available: get fat.
Exercise physiology leads to adaptations:
- Structure: physical appearance.
- Metabolic: substrate flow.
- Function: endurance/strength.
this is being caused by molecular exercise physiology.
Range of adaptation
Stimulating structural and functional adaptations that improve performance in specific tasks is the
major objective of exercise training.
Performance: sports is the traditional example. But you should also think at health, at daily living, and
improving the quality of life (oud person uit stoel komen is al hele inspanning).
There are all different kinds of sorts of adaptation: revaliderende oude person, insappning etc. But,
there are 4 general principles!:
1. Regular overload
Freqrency, intensity, volume and duration are a regular overload, that leads to improving. The
exercise has to be progressive: you have to increase the intensity: to keep your improvement going
on.
2. Specificity
- Mode of overload.
- Energy system.
- Type of overload: testje met verschillende soorten van contractie: concentrisch (gewicht omhoog
tillen), exentrisch (gewicht naar beneden laten gaan), isometrisch. Isometrische contractie zorgt voor
de grootste toename van kracht. specific exercise elicits specific adaptations to create specific
training effects and improve specific performance.
3. Reversibility
- Detraining: binnen een maand verlies je de helft van je capaciteit.
- Physical inactivity.
- Between seasons: tussen seizoenen blijven sporten, anders gaat het erna erg moeilijk.
- Maintenance exercise.
4. Individual differences:
- Initial level
- Genetics
- Age
- Gender
These differences mean that Tailored exercise programs are needed.
Factors that affect the respons: the F.I.T.T. principles: zie ppt.
, Trainin terminology
- Overload vs. recovery sessions: eerst grote inspanning, dan heb je wel een herstel periode nodig.
- Periodization (seasonal plan, prevent overtraining, build up to competitive level).
- Tapering (days/week towards competition, reduced intensity).
Long term adaptation:
- Cumulative short term effects.
- New steady state level proteins.
etc.
Range of adaptation
- first 5-10 seconds: phosphagen system as source of energy.
- Glycolytic system: for 40-60 seconds.
Those 2 are anaerobic: lasts together for about 60 seconds.
- Oxidative system: can work for a long time.
Skeletal muscle tissue
- 50% of body weight.
- It is a major factor in mobility/physical performance.
- Major metabolic organ: protein, carbohydrate and fat metabolism.
- Highly adaptive tissue: depending on what youre doing, the muscles in your body can adapt
dramatically.
Type 1 fibers: endurance, oxidative.
Type 2 fibers: strength, glycolytic.
1 muscle fiber is the same as 1 muscle cell. Here you have multiple nuclei. A myofibril is the same as a
myocell.
Adaptations to endurance training
Exercising to increase endurance (stamina)… zie ppt.
Endurance; cardiovascular
- Cardiac hypertrophy: mainly cavity, some wall thickness; plasma volume. You need more volume
and a higher stroke force to put the blood in the circulation.
- Because you have a bigger stroke volume, bradycardia is possible.
- Cardiac output: increased stroke volume.
- Oxygen extraction is more efficient.
- Myocardial bloodflow increases.
- Bloodpressure decreases.
- Skeletal muscle blood flow increases.
- Increased pulmonary ventilation (better O2 extraction)and better endurance.
the link between all of this is.. see ppt.
Endurance; metabolic
- Maximal oxygen uptake: around 10% improvement in 6-10 weeks.
