Basic Exercise Physiology

Exercise Physiology Terms

• Specificity
• Overload
• Progression
• FITT Principle
• Periodization
• Reversibility / Detraining
 Specificity of
Specificity Training

• Training should be relevant to the sport for

which the individual is training in order to
produce the desired training effect

• Training should go from highly general training

to highly specific training
 Specificity of Training
Matveyev’s Training Model
 Specificity
Fitness Element Specificity Issues
Skills Most specific element
Power Very mode specific
Strength Some transfer to similar movements
Some transfer to similar movements, but little transfer
Muscular Endurance
to strength
Max Aerobic Capacity (4-9 min
Some transfer to other modes but not significant
hard effort)
Aerobic Endurance (>30 min) Very mode specific
Flexibility Entirely muscle/mode specific
 Strength Training Specificity
Rep Speed Specificity Joint Angle Specificity
Adaptation is Extremely Exercise (Sport) Specific
Distance Runners vs Sprinters
 vs vs

6-12 reps ≤ 6 reps Single Effort: 1-2 reps

3-5 sets 2-6 sets Multiple Effort: 3-5 reps
3-5 sets
 Overload
Overload
• Greater than normal stress or load on the
body is required for training adaptations to
occur

• These adaptations lead to increased

performance in strength, speed, endurance,
etc.

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 Progression
Progression
• Periodically increasing the training load in
order for improvements to continue over time

• Do not ↑ by more than 10% per week:

 Running (i.e. mileage)
 Cardio Machine (i.e. time)
 Strength Training (i.e. weight)

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 Overload
Progressive Overload

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 What happens if we
incorporate too much
overload?
Overtraining occurs
Overload vs Overtraining
 Markers of Overtraining
Anaerobic Overtraining *
• Decreased desire to train
• Decreased performance
• Increased sympathetic
stress response
* More research is needed to
clarify the anaerobic markers
of overtraining
Aerobic Overtraining
• Decreased VO2max
• Decreased muscle glycogen
• Decreased testosterone
• Decreased performance
• Increased muscle soreness
• Increased sympathetic
stress response
• Increased cortisol release
• Increased creatine kinase
• Altered resting HR / BP
 FITT
F.I.T.T.Principle
Principle
• Used to develop an exercise prescription
– Frequency
– Intensity
– Time
– Type

• Each variable can be modified to promote

overload and allow for progression

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 Progression
Periodization
• A form of resistance training that employs a
strategic implementation of specific training
phases.

• These training phases are based upon

increasing and decreasing both volume (i.e.,
reps & sets) and intensity (i.e., % of 1RM) when
designing a training program.

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 Progression
Periodization Types
• Linear. Traditional resistance training
periodization model with gradually
progressive increases in intensity over time.

• Undulating (Nonlinear). A periodization model

alternative that involves large fluctuations in
the load and volume assignments.

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 Progression
Linear Periodization

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 Progression
Nonlinear Periodization

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Major Systems that Adapt to Exercise

• Respiratory System
• Cardiovascular System
• Neuromuscular System
• Metabolic System
• Other: Endocrine, skeletal, digestive
 Respiratory System
The purpose is to oxygenate blood
(red blood cells) and remove CO2.
Exercise Adaptations
• Strength training: no
significant adaptations
• Endurance/aerobic/anaerobic
training: increased fatigue
resistance of breathing
muscles, higher ventilation
rate
• Note: Respiratory function is
not a limiting factor in exercise
performance in the absence of
pathology.
 Cardiovascular System
Right side of heart pumps to lungs.
Left side of heart pumps to body.
Exercise Adaptations
• Strength training:
– Slight increase in stroke volume
– Left ventricular wall hypertrophy
– Potential decrease in capillary density
• Endurance/aerobic training:
– Increased stroke volume
– Increased capillary density
– Increased blood volume
– Reduced blood pressure
– Reduced heart rate
– Increased muscle blood flow
– Preserved max heart rate *
* Max HR typically declines by 5-7 bpm per
decade
 Neuromuscular System
Muscles are controlled by a group of nerves Exercise Adaptation
called motor units. Force is determined by the
number of motor units recruited and the total • Strength training:
cross sectional area of the muscle cells – Increased muscle size
recruited. (hypertrophy)
– Fiber type conversations:
Intermediate to fast twitch
– Increased fiber recruitment (to
near 100% of available)

• Endurance/aerobic:
– Fiber type conversions:
Intermediate to slow twitch
– Decreased muscle size (long
distance athletes)

• Flexibility: lengthening of fibers.

 Metabolic System
Provides energy for all body
processes, including movement.
Exercise Adaptation
• 3 metabolic systems
– Phosphagen (up to 10 seconds)
– Glycolytic (up to 90 seconds)
– Aerobic/oxidative (over 2
minutes)
• System used depends on duration
and intensity of exercise
• Metabolic systems improve in
max capacity and efficiency with
training
Energy System Contributions

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Intensity, Energy System, & Rest

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Other Systems
Exercise Adaptation
• Bones get thicker/stronger
through loading.

• Hormone release changes (i.e.,

lower stress response, greater
anabolic response)

• The body becomes more efficient

at fueling activity
What is Sarcopenia?
Age related loss of skeletal muscle mass
and strength
 Sarcopenia
• After age 30, 10-15% ↓ in muscle size
and strength per decade
• After age 40, 0.5% ↓ in VO2max per year
Age 25
Age 25 • After age 60, 2.4% ↓ in VO2max per year
• Appears ↓ training volume and
intensity are likely contributors
• Remaining active can reduce these
effects by as much as 50%
Age 65
63
 ACSM/AHA Guidelines
150 minutes of moderately intense cardio per week
OR
75 minutes of vigorous cardio per week
AND
Resistance training at least 2 or 3 days a week
AND
Flexibility exercises at least 2 or 3 days a week
 Reversibility / Detraining
• Strength: Decline starts at 3-4 weeks and are
significant thereafter.

• Endurance: Decline starts at 2 weeks of

detraining. Large decline after 3 months.

• Flexibility: Decline starts in as little as 7 days.

• Skill: Fairly resilient. Slow decay and reaching

near previous levels is quick.
Detraining due to Injury
Age 32 Age 35
 Detraining due to Age
Arnold Schwarzenegger Lou Ferrigno
Age 23 Age 65 Age 23 Age 62

260 lbs 240 lbs 315 lbs 275 lbs

Detraining
Detraining duedue to Change
to Injury and Age
in Training Mode
Questions?