Lecture 19 : Concurrent Training Flashcards
(23 cards)
what is concurrent training
heaps of definitions, basically just training more than 1 type of fitness
the effects of concurrent training depend on what
depend heavily on the training stimulus
how will concurrent training effect an untrained person
will likely increase multiple modalities
will get just as much adaptation from concurrent training as you would from endurance or resistance training only
what are the effects of concurrent training on trained athletes and why
different to untrained
they already activate most of their motor units, already have high energy demands, high time demands
so interference is a problem
in terms of strength training what is specific
fibre types : especially type II fibres
what is generalised in terms of strength training and could this be used in other training methods
may allow for cross over to another type of resistance activity
able to recruit all of the available motor units even though it may be in a difference way (can also help with endurance)
what is generalised in endurance training
heart and lungs
energy systems (may be better at storing more energy in the muscles)
think like swimming and running - one will help the other
what are the implications of training strength and endurance concurrently
some strength is useful for endurance
interference : but some muscle growth can counteract endurance because you carry more mass
what are the ways that interference can occur
time
fatigue
functional, due to physical / morphological effects
signallign pathways
how does time cause interference
time for strength vs endurance
training vs recovery
or nutrition requirements
interference can occur due to dilution effects (functional) why.
exchanges into and out of blood
relative area of contractile vs mitochondrial proteins
interference can occur due to mass to be carried (functional) why.
is your heavier you require more energy to move
you produce more heat (more cardiovascular cost to remove the heat, also use energy faster due to glycolysis)
how can signalling pathways be affected by interference
signalling pathways activated by endurance or HIIT can inhibit main hypertrophy pathway
if doing concurrent training when should resistance be done
should be done last
explain the relationship between endurance and resistance concurrent training (both ways)
endurance training blunts resistance training more than resistance training blunts endurance
( some resistance training may help endurance)
resistance training can also increase what (linked to resistance training)
can increase AMPK and PGC1a (mTor may cause this which leads to PGC1a)
AMPK is an endurance adaptation too.
consistent resistance or endurance training generally leads to a reduction in what type of fibres
type IIx ( i dont get that at all)
they have become more IIa
when might endurance training impair strength
increased endurance training volume
<3-6 hours beforehand
inadequate CHO
<3 hours after (same muscle group)
what are things that impair strength
stress hormones
inflammation
fatigue
insufficient energy
signalling (mTOR) inhibition
if the priority is strength not endurance than endurance should be done when
mixed modes, especially lower impact (dont want lots of inflammation)
before endurance, regardless of muscles
other days when same muscles
how should things be sequenced in mesocycles in terms of concurrent training strength and endurance
less important > more important
less specific > more specific
how should things be sequenced in a day in terms of concurrent training strength and endurance
more > less important
does everyone respond the same to concurrent training
defo not
