Training Adaptations

Question 1

Define training impulse

Answer 1

• Training impulse or Trimp (sometimes TSS) is a measurement of the impulse each training has on your body.

Question 2

Describe the training principles of overload, specificity, individuality and reversibility.

Answer 2

• Overload means we must put our bodies under more stress than normal in order for adaptive changes to be made.
• Specificity relates to ensuring the training done is specific to the sport or activity.
• The reversibility principle is a concept that states when you stop working out, you lose the effects of training.
• The Principle of Individuality maintains that no two individuals will benefit from exercise exactly the same way physically or psychologically.

Question 3

How is training impulse calculated

Answer 3

• Training duration and maximal resting

- Average HR

Question 4

Outline the metabolic, cardiorespiratory and neuromuscular adaptations to anaerobic exercise training (counldn’t find cardiovascular)

Answer 4

• Metabolic: Builds tolerance to lactate, improving muscle fatigue. Increased concentration of anaerobic substrates, increased concentration of enzymes

Neuromuscular: Increase in no. of mitochondria, and capillaries, increased motor unit firing

Question 5

Outline the metabolic, cardiorespiratory and neuromuscular adaptations to aerobic exercise training.

Answer 5

• Metabolic: Increased myoblin and mitochondria
• Cardiorespiratory: Increase in tidal volume, stroke volume and cardiac output. Overal increase oxygen consumption
• Neuromuscular: Motor unit discharge rate decreases, decrease in motor unit recruitment thresholds

Question 6

Describe overtraining syndrome and explain the contributing factors to overtraining syndrome in athletes

Answer 6

• is a condition in which an athlete experiences fatigue and declining performance in sport despite continuing or increased training
• symptoms are due to a combination of changes in hormones, suppression of the immune system
• Reaching too far in one training cycle, not taking enough breaks. Too many intense speed workuts

Question 7

4 factors affecting the aerobic training response

Answer 7

• Initial level of aerobic fitness
• Training frequency.
• Training intensity
• Training duration.

Question 8

List physiologic adaptations to chronic resistance exercise.

Answer 8

• increased cross-sectional size of the muscle fibres, also known as muscle hypertrophy.
• Reduction in fat mass
• Increased strength

Question 9

Differentiate overreaching from overtraining

Answer 9

• Overreaching is a much shorter or less severe variation of overtraining is referred to as overreaching, which is easily recovered from in just a few days

Question 10

Define DOMS.

Answer 10

Delayed Onset Muscle Soreness

Question 11

Describe the potential causes of DOMS and the phases of onset and recovery.

Answer 11

• High intensity exercise
• Eccentric exercise
• Onset phase is when the muscle/s first becomes sore 12-24 hours after exercose
• During this recovery period, the goal will be to help your muscles naturally pump out excess fluid and decrease inflammation.