Concurrent Training Flashcards

1
Q

What are the phases of the training adaptation model?

A
  • Exercise
  • Fatigue
  • Recovery
  • Supercompensation
  • Involution
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2
Q

Generally what are the kind of adaptations that endurance athletes need?

A
  • High maximal cardiac output
  • High % of Haemoglobin
  • Good blood supply to muscles
  • High percentage of Type I muscle Fibres
  • Lots of Mitochondria
  • High levels of enzymes involved in using fat
  • Large muscle fat and glycogen stores
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3
Q

What MacDougall et al 1979 find about strength training and oxidative potential?

A
  • Heavy strength training reduces mitochondrial density. 25% reduction with 6 months intensive training
  • This is referred to as ‘dilution’
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4
Q

What did Chillbeck et al 1999 find about strength training and oxidative potential? How does this agree with other research?

A

-Succinate Dehydrogenase activity reduced, implying decreased mitochondrial density. However, many other studies show no effect at all

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5
Q

What did Tang et al 2006 find about strength training and oxidative potential, and how do you explain how this relate to the findings of Chillbeck et al 1999 and MacDougall et al 1979?

A
  • Strength training increased activity of oxidative enzymes, even when corrected for muscle volume.
  • May be explained by the untrained status of participants
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6
Q

What adaptations do strength athletes need in general?

A
  • High % Type II muscle fibres
  • Large fibre size (hypertrophy)
  • Optimal neuromuscular activation (no. of motor units, activation frequency, coordination)
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7
Q

In what main adaptation do endurance and strength training compete?

A

Protein synthesis. Strength needs it for myofibrillar hypertrophy, endurance needs it for mitochondrial biogenesis

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8
Q

What is Concurrent Training?

A

Endurance and Resistance training undertaken simultaneously within a periodised training regime

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9
Q

Who performed the original study on concurrent training and what were its findings? (Strength = S) (Endurance = E) (Concurrent = S+E)

A

Hickson 1980: S increased strength and not in VO2max. E increased in VO2max but not strength. S+E increased in strength and Vo2max, slightly slower than both other trials

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10
Q

What did Wilson et al 2012 find about concurrent training?

A

S+E lost more bodyfat than E or S. E and S+E gained similar VO2max. S+E gained more lower body strength, power and hypertrophy than E but less than S

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11
Q

What did Wilson et al 2012 find about the impact of training mode on concurrent training effectiveness?

A

Cycling S+E lead to more strength and hypertrophy gains than Running S+E, but Running S+E lead to much greater loss in bodyfat and gain in VO2max

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12
Q

What did Wilson et al 2012 find about the impact of training frequency and duration and concurrent training?

A

As frequency and duration increases, interference between modalities increases and adaptation decreases overall.

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13
Q

What did Fyfe et al 2016 find about the impact of intensity on concurrent training adaptation?

A
  • Concurrent training does have a detrimental effect

- No difference between two exercise intensities of the endurance work.

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14
Q

What effect does splitting aerobic and strength training on different days have on adaptation according to Wilson et al 2012?

A

Splitting appears to increase hypertrophy

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15
Q

What did Atherton et al 2005 find about the mechanisms of endurance and strength training adaptation?

A

Higher AMPK activation in endurance. Higher PKB and mTOR activation in strength

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16
Q

How does the PKB - AMPK switch result in concurrent training interference?

A

AMPK inhibits PKB activity

17
Q

Why is it not exactly true that AMPK inhibiting PKB(or AKT) is the sole reason for concurrent training interference?

A

Hamilton and Philip 2013 suggest that it is unlikely that it is only these two pathways that lead to adaptation

18
Q

What did Lundberg et al 2013 find about concurrent training interference adaptations?

A

One leg aerobic, 6 hours later, both legs resistance. Greater increase in quad volume with prior endurance exercise. No difference in strength and power.

19
Q

What does Murach and Bagley 2016 find about the impact of concurrent training interference adaptations?

A

more than 6 hours between endurance and strength training, increases hypertrophy adaptation

20
Q

What effect did concurrent training have on on time to exhaustion and VO2max according to Hickson et al 1988?

A

-Adding strength training to endurance athletes increased their time to exhaustion, but didnt change VO2max

21
Q

What recommendations do Ronnestad and Mujika 2014 have for resistance training to improve endurance performance

A
  • minimum 2 strength sessions a week
  • 12 weeks to see benefit
  • during competitive season, 1 session a week probably enough for maintenance
22
Q

What did Konopka and Harber 2014 find about hypertrophy adaptations from endurance training?

A

Endurance training can induce hypertrophy in VERY untrained individuals. Most effective is cycling.

23
Q

What does coffey and hawley 2016 find about the different interference effect at different training levels?

A

-As training level gets higher, interference increases. Concurrent training leads to same adaptation for both endurance and strength as just doing one or the other in untrained, but limits resistance training adaptation in trained.

24
Q

what did Parr et al 2014 find out about alcohol and concurrent training?

A

Alcohol consumption reduces anabolic response to concurrent training

25
Q

What did Barr 2014 recommend about concurrent training

A
  • High intensity endurance sessions in morning with 3-6 hours until resistance training
  • Refuel best as possible between sessions
  • Strength train immediately after low intensity endurance exercise