Adaptation

-Acut adaptation
-chronic adaptation
-Pheno type of adaptation
-Genno type of adaptation
-Evolution
 Adaptation
-Regular loading
-Specific
-Fatigue is necessary
-Over a time the same loading will
not cause adaptation
-Increasing loading
LOADING Regenenation

Over compensation

Fatigue compensation
Compensated phase

Pain Phase

Suffering phase

Exhaustion phase
Selye János: Stress theory, G.A.S.
Intermitted loading, intremitted stress
Thresholds
Plateau
Maladaptation

Overtraining
 Fatigue
Protective mechanism! The kind
of fatigue is realted to loading and
effects the adaptation.
Fatigue

• cognitive
• emotional
• sensor
• Physical
Central fatigue

• Hypoclycemia (drop of blood sugar)

• Achetilcholin
• Seratonin
• 5-triptophan
• Ammonia
• Lactic acid
• Hyper thermia
Peripherial fatigue

• Ca++
• Lactic acid, pH
• Pi,
• ADP
• Drop of glycogen level
• NO
• Szabad gyökök
 Central nervous system

emotions
Life style

Overtraining

Immun system

training

Neuroendocrin system
Physiological symtoms
• Decreased performance
• Coordination problems
• Decreased ferritin
• Decreased mineral
absorbtion
• Abnormal T wave
• Decreased resistance to
loading
• Chronic fatigue
• Decreased HR recovery
• Decreased body mass
• Decreased O2 utilization
• Sleeping problems
• Appetite
• Muscle and joint pain
Pchycological symtoms

• Depression
• Decreased self confidence
• Emotional instability
• Lack of concentration
• Fear
• Lack of being though
Biochemical symtoms
• Negative protein balance
• Decreased sugar tolerance
• Decreased muscle glycogen
• Decreased bone minerals
• Anemia
• Increased cortisol
• Decreased testosteron
• Decreased glutamin
Immune system realted symtoms

• Increased incidence of diseases

• Flu
• Swelling of glands
• Fever
• Bacterial infections
• Herpes
• Decreased lymphocites
 Adaptive microtrauma

Acute inflammation

Chronic inflammation

General inflammation
F

V
Property White muscles Red muscles

Twitch contraction time, Fast, 50-80 Slow, 100-200

msec
Minimum tetanic frequency 60/sec 16/sec
Myoglobin content Low High
Primary source of ATP Glycolysis Oxidative phosphorylation
Glycogen High Low
Myosin-ATPase activity High Low
Capillary blood flow Low High
Fatiguability Easy Difficult
Nerve fiber size Large Small
Nerve fiber activity Intermittent, high frequency Continuous, low frequency
Tension produced Larger Smaller
• Standard load
• Type of contraction:
contraction: concentric
concentric--eccentric
• Intensity: 40-
40-80%
• Rep.: 7-
7-30
• Set: 3-
3-10
• Rest: 2-
2-4 min
• Exercise with small load improves strength endurance. The secretion of anabolic
hormones is close to zero. Enhance muscle capillarization. No hypertrophy and
increase in max strength. Exercise with high intensity increases hypertrophy and max
strength. It could increase the content of connective tissue.
• Gradually increasing load.
• Type of contraction: concentric
concentric--eccentric
• Intensity: 60, 70, 80, 85, 90%
• Rep.: 12, 10, 7, 5, 3
• Set: 1, 2, 3, 4, 5
• Rest: 2-
2-4 min
• Improves the hypertrophy and maximal strength of muscle.
• Gradually increasing-
increasing-decreasing load.
load.
• Type of contraction: concentric
concentric--eccentric
• Intensity: 60, 70, 80, 85, 90%
• Rep.: 12, 10, 7, 5, 3
• Set: 1, 2, 3, 4, 5
• Rest: 2-
2-4 min
• Improves the hypertrophy and maximal strength of muscle.
• Isometric method:
• Type of contraction: Isometric
• Intensity: 60-
60-90%
• Rep.: 10-
10-30 s
• Set: 10-
10-20
• Rest: 2 min
• Exercise with slow intensity is good for rehabilitation. Exercise with high
intensity increases hypertrophy and max isometric strength. Different
angles should be applied.
• Standard load
• Type of contraction:
contraction: concentric
concentric--eccentric
• Intensity: 40-
40-80%
• Rep.: 7-
7-30
• Set: 3-
3-10
• Rest: 2-
2-4 min
• Exercise with small load improves strength endurance. The secretion of anabolic
hormones is close to zero. Enhance muscle capillarization. No hypertrophy and
increase in max strength. Exercise with high intensity increases hypertrophy and max
strength. It could increase the content of connective tissue.
• Gradually increasing load.
• Type of contraction: concentric
concentric--eccentric
• Intensity: 60, 70, 80, 85, 90%
• Rep.: 12, 10, 7, 5, 3
• Set: 1, 2, 3, 4, 5
• Rest: 2-
2-4 min
• Improves the hypertrophy and maximal strength of muscle.
• Training with maximal load
• Type of contraction: concentric
concentric--eccentric
• Intenzity:100%
• Rep.: 1
• Set:5--6
Set:5
• Rest: 4-
4-5 min
• Improves maximal strength. Utilizes FT fibers and improves the synchronization of MUs. It needs high level of
fitness and motivation.
• Training with maximal load with eccentric muscle action:
• Type of contraction: Eccentric
• Intenzity:110--150%
Intenzity:110
• Rep.:3--6
Rep.:3
• Set:4--5
Set:4
• Rest: 4-
4-5 min
• Only for very well trained individuals. Assistance is required. It innervates a large number of motor units.
• Reactive--explosive training:
Reactive
• Type of contraction: Eccentric, concentric
• Intenzity:80--100%
Intenzity:80
• Rep.:4--6
Rep.:4
• Set:4--6
Set:4
• Rest: 4-
4-5 min
• Pre-
Pre-stretch is necessary before the contraction. Assistance is obligatory! FT fiber innervations are significant!
• Isokinetic training:
• Type of contraction: concentric
concentric--eccentric
• Intensity: 60-
60-80%
• Rep.: 10-
10-25
• Set: 3-
3-6
• Rest: 3 min
• The exercise is done with the same speed. Exercise with high intensity is
good for improving hypertrophy and strength.
• Intermediate training:
• Type of contraction: Isometric
Isometric-- concentric-
concentric-eccentric
• Intensity: 70-
70-90%
• Rep.: 7-
7-15
• Set:10--20 (2
Set:10 (2--5 s isometric parts)
• Rest: 3 min
• Increases maximal strength hypertrophy and connective tissue.
• Training with random load:
• Type of contraction: concentric
concentric--eccentric
• Intensity: 60-
60-100%
• Rep.: 1-
1-20
• Set:6--15
Set:6
• Rest: 2-
2-3 min
• This is the most often used method. It can improve maximal strength, explosive
strength and strength-
strength-endurance. It can improve hypertrophy and maximal strength
too. It can deplete energy stores.
• Training with submaximal load.
• Type of contraction:
contraction: concentric-
concentric-eccentric
• Intensity: 90, 95, 97, 100,100%
• Rep.: 3, 1,1,1,1
• Set:1,2,3,4,5
• Rest: 4-
4-5 min
• Improves maximal strength. Utilizes FT fibers and improves the synchronization of
MUs. It needs high level of fitness and motivation.
• Training with maximal load
• Type of contraction: concentric
concentric--eccentric
• Intenzity:100%
• Rep.: 1
• Set:5--6
Set:5
• Rest: 4-
4-5 min
• Improves maximal strength. Utilizes FT fibers and improves the synchronization of MUs. It needs high level of
fitness and motivation.
• Training with maximal load with eccentric muscle action:
• Type of contraction: Eccentric
• Intenzity:110--150%
Intenzity:110
• Rep.:3--6
Rep.:3
• Set:4--5
Set:4
• Rest: 4-
4-5 min
• Only for very well trained individuals. Assistance is required. It innervates a large number of motor units.
• Reactive--explosive training:
Reactive
• Type of contraction: Eccentric, concentric
• Intenzity:80--100%
Intenzity:80
• Rep.:4--6
Rep.:4
• Set:4--6
Set:4
• Rest: 4-
4-5 min
• Pre-
Pre-stretch is necessary before the contraction. Assistance is obligatory! FT fiber innervations are significant!
• Quick release:
• Type of contraction: Isometric
Isometric--concentric
• Intenzity:70--90% with 2
Intenzity:70 2--4 s of isometric contraction
• Rep.:4--6
Rep.:4
• Set:4--6
Set:4
• Rest: 4-
4-5 min
• FT fibers are activated. Fast speed! It improves max. Strength.
• High level of fitness is necessary.
• Electric stimulation:
• Type of contraction: concentric
concentric--eccentric
• Intenzity:50--90%
Intenzity:50
• Rep.:5--30 min
Rep.:5
• Set:1--8
Set:1
• Rest: 4-
4-5 min
• FT fibers: 50-
50-100 Hz
• ST fibers: 5-
5-10 Hz
• Good for rehabilitation and for small muscle groups.
• Circuit training:
• Aims to improve cardio-
cardio-vascular system and strength-
strength-endurance.
Limiting factors of VO2max

• Cardiac output
• Hb
• A-V difference
• Capillarization
• Mitochondria content
• Enzyme activity
Winder et al. 1979.
Skeletal Muscle Mitochondria Resulting in:

Glycogen utilization

Lactate production

Blood glucose utilization

Fat oxidation
Lactate threshold

VO2max

Endurance

Ability to burn fat

Capacity to expend calories and

prevent obesity
Lipoprotein lipase

Improvement in plasma

Lipid-lipoprotein profile

Protection against atherosclerosis

 ‘d A-VO2 Difference

‘d O2 extraction

Contributes to in VO2max