Strength Elements: Outwork Outplay
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5/11/2013 0 Comments

Testing for Muscular Power

One of the best and most common way to test for muscular power is the vertical jump test. The NFL uses the vertical jump test to test potential NFL drafts on their muscular power.

You can measure and record the best of 3 attempts on your stationary and maximum vertical jump.

To gauge on how good these results are, you can use the vertical jump calculator on http://www.exrx.net/Calculators/VerticalJump.html

Or alternatively, you may refer to this website for information
  • MACKENZIE, B. (2007) Sargent Jump Test [WWW] Available from: http://www.brianmac.co.uk/sgtjump.htm [Accessed 13/http://www.brianmac.co.uk/4/2012]


The following table is extracted from the above mentioned website for adult athletes (20+)
Gender Excellent Above average Average Below average Poor
Male >70cm 56 - 70cm 41 - 55cm 31 - 40cm <30cm
Female >60cm 46 - 60cm 31 - 45cm 21 - 30cm <20cm
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Training tips for NAPFA test

3 Most Feared Station With Most Number Of Casualties

In no particular order of being feared,
  1. Standing Broad Jump
  2. Pull-up
  3. 2.4 km run
For those experiencing difficulties in obtaining at least a grade D for the above stations in order to achieve a minimum of a silver award in your pre-NS NAPFA test, here are some tips that I hope would be useful to you.

First of all, let me educate those who are still unaware, healthy and combat-fit pre-NS boys need to obtain a minimum of a silver award in order to serve only 9 weeks of Basic Military Training (BMT). If not, you have to serve an additional 8 weeks of Physical Training Phase (PTP) or 10 weeks more for obese boys.

There are still some boys that are not very much motivated to train for this incentive and as a result, they have to spend another 8-10 weeks of their lives serving the country. No comments on their loyalty and enthusiasm for national service.

What can you do in 8-10 weeks?
  1. Work to get richer
  2. Workout to get fitter
  3. Both
I hope you get my point. Attached is a sample training programme that I have used for a group with some modifications for the general public. It is designed in such a way that it’s convenient to trainees.

For SBJ and pull-up, all you need is a fitness corner which can be found everywhere. Improvise by bringing a measuring tape with you to measure your SBJ attempts if you do not have access to a SBJ mat. Power push-up is a push-up with your hands leaving the ground explosively during the upward motion and landing back again with soft elbows (bent to minimize the impact)

For 2.4 km run, you need a running track or anywhere you can gauge the distance easily. It is important to time yourself and not go by how tired you are because NAPFA test is not a test of how tired you are; it is to test you on your timing.

Depending on your area of weakness, you can do the respective workouts 1-3 times per week as long as you don’t overtrain. Feel free to improvise on your own such as changing the reps or intensity etc. But make sure that your training is progressive.

ALL THE BEST!

Unit Plan Topic/Focus: Improving Standing Broad Jump (SBJ)
Equipment booking/ Facilities scheduling: Fitness corner

Week Activities Teaching cues/points Organization

1

Activity 1

Step-up

· Step up as fast as possible within 30 seconds

· 3 sets x 30 seconds

· 1st set – 50 % of maximum speed

· 2nd set – 80% of maximum speed

· 3rd set – 100% of maximum speed

Burpees

· Same as above

Activity 2

Diminishing returns workout

· Squats x 30

· Power squat x 20

· Standing vertical jump x 20

· Tuck jump x 10

· Perform 5 attempts of SBJ

· Firm footing on the steps at all time

· Alternate lead foot in consecutive sets

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Any elevated platform (knee height)

2

Activity 1

Step-up

· Step up as fast as possible within 30 seconds

· 3 sets x 30 seconds

· 1st set – 50 % of maximum speed

· 2nd set – 80% of maximum speed

· 3rd set – 100% of maximum speed

Burpees

· Same as above

Activity 2

Diminishing returns workout

· Squats x 30

· Power squat x 20

· Standing vertical jump x 20

· Tuck jump x 10

· Perform 5 attempts of SBJ

· Firm footing on the steps at all time

· Alternate lead foot in consecutive sets

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Any elevated platform (knee height)

3

Activity 1

Step-up

· Step up as fast as possible within 40 seconds

· 3 sets x 40 seconds

· 1st set – 50 % of maximum speed

· 2nd set – 80% of maximum speed

· 3rd set – 100% of maximum speed

Burpees

· Same as above

Activity 2

Diminishing returns workout

· Squats x 40

· Power squat x 25

· Standing vertical jump x 25

· Tuck jump x 15

· Perform 5 attempts of SBJ

· Firm footing on the steps at all time

· Alternate lead foot in consecutive sets

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Any elevated platform (knee height)

4

Activity 1

Step-up

· Step up as fast as possible within 40 seconds

· 3 sets x 40 seconds

· 1st set – 50 % of maximum speed

· 2nd set – 80% of maximum speed

· 3rd set – 100% of maximum speed

Burpees

· Same as above

Activity 2

Diminishing returns workout

· Squats x 40

· Power squat x 25

· Standing vertical jump x 25

· Tuck jump x 15

· Perform 5 attempts of SBJ

· Firm footing on the steps at all time

· Alternate lead foot in consecutive sets

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Any elevated platform (knee height)

5

Activity 1

Step-up

· Step up as fast as possible within 50 seconds

· 3 sets x 50 seconds

· 1st set – 50 % of maximum speed

· 2nd set – 80% of maximum speed

· 3rd set – 100% of maximum speed

Burpees

· Same as above

Activity 2

Diminishing returns workout

· Squats x 40

· Power squat x 30

· Standing vertical jump x 30

· Tuck jump x 15

· Perform 5 attempts of SBJ

· Firm footing on the steps at all time

· Alternate lead foot in consecutive sets

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Any elevated platform (knee height)

6

Activity 1

Step-up

· Step up as fast as possible within 50 seconds

· 3 sets x 50 seconds

· 1st set – 50 % of maximum speed

· 2nd set – 80% of maximum speed

· 3rd set – 100% of maximum speed

Burpees

· Same as above

Activity 2

Diminishing returns workout

· Squats x 40

· Power squat x 30

· Standing vertical jump x 30

· Tuck jump x 15

· Perform 5 attempts of SBJ

· Firm footing on the steps at all time

· Alternate lead foot in consecutive sets

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Any elevated platform (knee height)

7

Activity 1

Step-up

· Step up as fast as possible within 60 seconds

· 3 sets x 60 seconds

· 1st set – 50 % of maximum speed

· 2nd set – 80% of maximum speed

· 3rd set – 100% of maximum speed

Burpees

· Same as above

Activity 2

Diminishing returns workout

· Squats x 40

· Power squat x 30

· Standing vertical jump x 30

· Tuck jump x 15

· Perform 5 attempts of SBJ

· Firm footing on the steps at all time

· Alternate lead foot in consecutive sets

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Any elevated platform (knee height)

8

Activity 1

Step-up

· Step up as fast as possible within 60 seconds

· 3 sets x 60 seconds

· 1st set – 50 % of maximum speed

· 2nd set – 80% of maximum speed

· 3rd set – 100% of maximum speed

Burpees

· Same as above

Activity 2

Diminishing returns workout

· Squats x 40

· Power squat x 30

· Standing vertical jump x 30

· Tuck jump x 15

· Perform 5 attempts of SBJ

· Firm footing on the steps at all time

· Alternate lead foot in consecutive sets

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Any elevated platform (knee height



Unit Plan Topic/Focus: Improving pull-up
Equipment booking/ Facilities scheduling: Fitness corner

Week Activities Teaching cues/points Organization

1

Activity 1

Diminishing returns workout

· Push-up x 20

· Power push-up x 5

· Pull-up / inclined pull-up x 20

· Dips x 20

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Fitness corner

2

Activity 1

Diminishing returns workout

· Push-up x 25

· Power push-up x 5

· Pull-up / inclined pull-up x 20

· Dips x 2

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Fitness corner

3

Activity 1

Diminishing returns workout

· Push-up x 30

· Power push-up x 10

· Pull-up / inclined pull-up x 25

· Dips x 25

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Fitness corner

4

Activity 1

Diminishing returns workout

· Push-up x 30

· Power push-up x 10

· Pull-up / inclined pull-up x 25

· Dips x 25

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Fitness corner

5

Activity 1

Diminishing returns workout

· Push-up x 30

· Power push-up x 10

· Pull-up / inclined pull-up x 30

· Dips x 30

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Fitness corner

6

Activity 1

Diminishing returns workout

· Push-up x 30

· Power push-up x 10

· Pull-up / inclined pull-up x 35

· Dips x 30

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Fitness corner

7

Activity 1

Diminishing returns workout

· Push-up x 40

· Power push-up x 15

· Pull-up / inclined pull-up x 40

· Dips x 30

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Fitness corner

8

Activity 1

Diminishing returns workout

· Push-up x 40

· Power push-up x 15

· Pull-up / inclined pull-up x 40

· Parallel bar/bench Dips x 30

· Observe techniques and correct when necessary

· Target is to complete the specific number of repetitions as fast as possible in any combination of exercise sequence, sets and reps.

Fitness corner



Unit Plan Topic/Focus: Improving 2.4 km run
Equipment booking/ Facilities scheduling: Running track

Week Activities Teaching cues/points Organization

1

Activity 1

Interval run

· 4 sets x 400m

· Work:rest ratio is 1:2

· 110-120% of usual 2.4 km running speed

· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps

Track

2

Activity 1

Interval run

· 4 sets x 400m

· Work:rest ratio is 1:1.5

· 110-120% of usual 2.4 km running speed

· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps

Track

3

Activity 1

Interval run

· 5 sets x 400m

· Work:rest ratio is 1:2

· 110-120% of usual 2.4 km running speed

 

· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps

Track

4

Activity 1

Interval run

· 5 sets x 400m

· Work:rest ratio is 1:1.5

· 110-120% of usual 2.4 km running speed

 

· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps

Track

5

Activity 1

Interval run

· 5 sets x 400m

· Work:rest ratio is 1:1.5

· >120% of usual 2.4 km running speed

 

· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps

Track

6

Activity 1

Interval run

· 6 sets x 400m

· Work:rest ratio is 1:1.5

· >120% of usual 2.4 km running speed

 

· Maintain a consistent running tempo by maintaining speed or increasing speed for each laps

Track

7

Activity 1

Interval run

· 6 sets x 400m

· Work:rest ratio is 1:1

· >120% of usual 2.4 km running speed

 

· Maintain a consistent running tempo by maintaining speed or increasing speed for each lap

Track

8

Activity 1

Interval run

· 6 sets x 400m

· Work:rest ratio is 1:1

· >120% of usual 2.4 km running speed

· Each lap should be 10-20% faster than your targeted timing (2.4 timing divided by 6) in order for you to achieve it

· Maintain a consistent running tempo by maintaining speed or increasing speed for each lap

Track

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Energy requirements of strength and power athletes

Strength and power athletes typically have to develop and maintain excessive body mass (especially lean mass) and also extreme strength and power. Thus, sound dietary practices are just as important as proper training practices. There are three components to consider in regard to the energy requirements of these athletes.

1.      Daily energy requirement

This is determined by three factors which are the basal metabolic rate (BMR), physical activity and the thermic effect of food. According to Wilmore and Costil (2001) as cited in Antonio (2008), of these three factors, BMR accounts for about 60-70% of the total daily calories. This is followed by physical activity which is the most variable factor. The least significant factor is thermic effect of food which refers to the amount of calories required to digest and absorb the consumed foods.

The Harris-Benedict equations (Harris and Benedict, 1919 as cited in Antonio, 2008) are most frequently used to calculate BMR or more practically, resting metabolic rate (RMR) instead.

Males: BMR (calories/day) = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.775 x age in years)

Females: BMR (calories/day) = 655.1 + (9.5663 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years)

This will provide us with the minimum amount of daily calories required by a person at rest. However, we need to also consider their daily physical activity level (PAL) to calculate their daily energy expenditure and thus their minimum daily calorie requirement. We have to multiply the RMR by a PAL factor that best resembles them. Table 1 below shows the various PAL factors.
Table 1: Physical activity level factors
Activity factor
Activity level
1.53
Sedentary or light activity
1.76
Active or moderately active
2.25
Vigorous active

Example: I am 170 cm in height and 62 kg in weight. I would consider myself to be active. Thus my PAL factor is 1.76.

Calculations: BMR (calories/day) = 66.5 + (13.75 x 62) + (5.003 x 170) – (6.775 x 32)
                                                 = 1553 calories/day
Minimal daily calories requirement = 1553 x 1.76
                                                      = 2733 calories

2.      Body weight goals

If the athlete needs to increase or decrease body mass, we need to adjust the daily calorie intake to be above or below the minimal daily calories requirement. One pound of body fat is about 3500 calories. For weight/fat loss, the athlete should ingest 500 calories lesser daily which would allow him/her to lose one pound of fat per week.

One pound of muscle is about 2500 calories. So for muscle gains, the athlete should ingest about 300-500 calories more daily. It is recommended that the athlete eat about 4-6 meals per day in order to meet this required intake.

3.      Macronutrient needs

Once these two factors are addressed, we need to consider the issue of macronutrient intake. Most strength/power athletes should get 12-15% of their calories from protein, 55-60% from carbohydrates and 30% from fats (<10% from saturated fats) (Kreider and Almada, 2004 as cited in Antonio, 2008)

References:

Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Nutritional needs of strength/power athletes. In A. Stopppani, J, Scheett, T.P. and Mcguigan, M.R. (Eds.),  Essentials of sports nutrition and supplements (pp. 350-352). Chapter Humana Press.

Harris, J. S., & Benedict, F. G. (1919). A Biometric Study of Basal Metabolism in Man (Carnegie Institution of Washington publication# 279). Washington, DC: Carnegie Institute.

Kreider, R. B., Almada, A. L., Antonio, J., Broeder, C., Earnest, C., Greenwood, M., & Ziegenfuss, T. N. (2004). ISSN exercise & sport nutrition review: research & recommendations. Sports Nutr Rev J, 1(1), 1-44.

Wilmore JH, Costill DL. Metabolism, energy, and the basic energy systems. In: Physiology of Sport and Exercise. 3rd ed. Champaign, IL: Human Kinetics Publishers; 2001: 139
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Is carbohydrate loading necessary for endurance athletes?

For the endurance athletes, their performances are heavily dependent on having adequate supply of carbohydrate. Our body has a limited supply of carbohydrate compared to the amount of fat and protein. About 300-500 g of glycogen is stored in the muscles and another 75-100 g is stored in the liver (Bjorkman and Wahren, 1988). However, this amount is sufficient for us to run at moderate intensity for 20 miles (32 km)! An increase in exercise intensity will lead to an exponential increase in this utilization rate with the major contribution from muscle glycogen (Saltin and Karlsson, 1971).

It is not necessary for endurance athletes such as runners to engage in special dietary strategies such as carbohydrate loading during practices and races especially if the intensity is not high and the distance is relatively short.

References

Bjorkman, O., & Wahren, J. (1988). Glucose homeostasis during and after exercise. RL Terjung. New York: Macmillan, 100-115.

Saltin, B., & Karlsson, J. (1971). Muscle glycogen utilization during work of different intensities. In Muscle metabolism during exercise (pp. 289-299). Springer US.

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Glycogen loading and endurance performance

It is common for endurance athletes to engage in glycogen loading or carbohydrate loading as it is more commonly called. They believe that this coupled with a modified training programme will maximize glycogen stores and lead to improved performance. Some researchers such as Hawley et al. (1997) as cited in Antonio (2008) suggested that glycogen loading of supercompensation can be beneficial for endurance bouts that last longer than 90 minutes. It is reported by Hawley et al. (1997) that glycogen loading can reduce fatigue during endurance training and increase duration of exercise bout by 20% while increasing workload or distance completed by 2-3%.

Accordingly to Antonio (2008), the classic carbohydrate loading method requires a 3-4 day glycogen-depleting regime which contained hard exercise coupled with a low carbohydrate diet followed by a 3-4 day repletion phase in which training volume and intensity were decreased whereas carbohydrate consumption was significantly increased. The drawback of this method is that workout quality suffered during the depletion phase and optimal performance was not achieved.

Sherman et al. (1981) as cited in Antonio (2008) proposed an alternative method. It required the athlete to consume a 50% carbohydrate diet for 3 days while slowly reducing training volume. The athlete will consume 70% carbohydrate diet from the fourth day while still reducing training volume. On the seventh day, the athlete will compete. The authors reported that this modified method is highly effective for loading glycogen with less risk of performance decrements than the classic method.

References:

Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Carbohydrates. In A. Haff, G.G (Eds.),  Essentials of sports nutrition and supplements (pp. 301). Chapter Humana Press.

Hawley, J. A., Schabort, E. J., Noakes, T. D., & Dennis, S. C. (1997). Carbohydrate-loading and exercise performance. An update. Sports medicine (Auckland, NZ), 24(2), 73.

Sherman, W. M., Costill, D. L., Fink, W. J., & Miller, J. M. (1981). Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. International Journal of Sports Medicine, 2(2), 114.
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Fundamental training principles

1. Training variables

- Volume, intensity, frequency

- Aerobic training volume = total distance or time of training. Resistance training volume = total number of repetitions or total weight lifted (number of repetitions x weight used)

- Aerobic training intensity = percentage of maximal heart rate (MHR). MHR per minute = 208 – 0.70(age in years). Resistance training intensity = percentage of 1 repetition maximum (1RM). 1 RM = maximum amount of weight used for one repetition.

- Total training volume normally refers to total number of training sessions per week.

2. Overload

- As participant adapts to the training, if further health and fitness gains are to be achieved, the training must be made more difficult.

- For aerobic training, it can be accomplished by training at a higher intensity or volume by increasing the duration or frequency. Likewise for resistance training.

- Note that increases in training intensity or volume should progress gradually and intensity and volume are indirectly co-related i.e. increasing intensity would lead to a decrease in volume and vice versa.

3. Specificity

- Train the specific physiologic characteristics to achieve the desired gains or adaptations.

- Performing aerobic training primarily leads to adaptations related to cardiovascular health and endurance whereas strength training leads to muscular strength and power gains.

- Although overlap in adaptation exists between both types of training, it is crucial to include both types in a training programme.

4. Individualization

- Individualized all training programmes according to individual responses and adaptation.

- Avoid certain lower body exercise such as leg extensions for individuals with a history of knee pain or adjusting MHR accordingly etc

5. Warm-up

- An adequate warm-up which includes a general warm-up, dynamic stretches and specific-sport/activity movements lead to optimum performance.

- Performing regular flexibility training to improve joint range of motion and mobility reduces risk of injury. This should be done separately from the warm-up, usually at end of workout or as a separate session.

These fundamental training principles can apply to both resistance and aerobic training. Following these principles would lead towards achieving the desired training goals and produce continued results in the longer term.

References:

Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Principles of Exercise Training. In A. Steven J. Fleck (Eds.),  Essentials of sports nutrition and supplements (pp. 146-149). Chapter Humana Press.



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Delayed-onset muscle soreness

It is common for people to experience some form of muscular pain or discomfort about 16-24 hours after an intense workout. This phenomenon is called delayed-onset muscle soreness (DOMS) and it usually peaks about 24-48 hours post-exercise before starting to diminish. The severity depends on fitness level of individuals and workout intensity. Though normally it will disappear within 72 hours, it may last several days in cases of more severe damage.

The main cause of DOMS is muscle fibre damage that may include tension-induced disruption of the sacromeres and sarcolemma, and increased intracellular calcium. Eccentric contractions are much more likely to cause DOMS than static or concentric muscle contractions. DOMS is often associated with resistance exercises but endurance-type exercises with a significant eccentric component (for example, running downhill) can cause DOMs as well. So for strength athletes looking into using resistance exercises for their cardio workout but would rather not induce further muscle damage, they could consider eccentric-less exercises such as sled pushing/pulling and medicine ball throws.

The most effective means of reducing DOMS is to exercise regularly. This repeated bout effect explains that even a single bout of exercise has a significant protective effect against DOMS during subsequent bouts of similar exercise. Therefore, it is important to engage in regular exercise as well as active recovery in-between sessions. Apart from working out regularly and avoiding long breaks (more than 1-2 weeks), I would go for a swim or play basketball at an easy-moderate pace on my rest days as part of my recovery.

Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin and muscle cream/rub reduce the pain associated with DOMS but longer-term use may be counter-effective. It would be advisable to avoid regular use of such drugs.

References:

Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Skeletal Muscle Plasticity. In A. Chromiak, J.A. and Antonio, J (Eds.), Essentials of sports nutrition and supplements (pp. 40-41). Chapter Humana Press.




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Consequences of endurance exercise

1. Muscle damage and soreness

Mild muscle damage actually stimulates the rebuilding process which results in new and stronger muscle protein. More severe damage can result in muscle stiffness and soreness, limiting recovery and inhibiting performance. There are three primary causes of muscle damage.

a) Contractile stress

- Muscle contraction (especially the eccentric phase) places great stress on the muscles -> small tearing of muscle fibre.

- An acute inflammatory response is triggered by an injury -> swelling at injured site -> further muscle damage. This response peaks after 24 hours which explains why soreness is often felt some time after the workout is completed.

b) Hormonal shifts

- Catabolic hormone, cortisol is released when blood glucose is low or during high

intensity exercise.

- Primary function of cortisol is to generate fuel for working muscles by activating gluconeogenesis, lipolysis and proteolysis. Proteolysis can cause muscle damage.

c) Free radical reactions

- Free radicals are generated during exercise which can damage muscle protein and membranes and may even affect proper functioning of the immune system.

- These radicals must be neutralized by antioxidants such as vitamins C and E.

2. Immune system suppression

Athletes who train intensely -> more likely to catch colds and infections. Moderately intense exercises stimulate the immune system but strenuous exercises coupled with work-life stress -> suppress immune function.

Several reasons exist for the immunosuppressive effects of strenuous exercise. These include an increase in blood cortisol and other stress hormones, and a reduction in blood glutamine and glucose. Cortisol is the main contributor which increases during strenuous exercise, low blood glucose and periods of mental stress. It lowers the concentration and activities of many important immune cells that fight infection. The immune system suppression can last up to 73 hours after exercise and significantly increase vulnerability to infection.

References:

Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Nutrition before, during, and after exercise. In A. Ivy, J.L. (Eds.), Essentials of sports nutrition and supplements (pp. 624-625). Chapter Humana Press.



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Concept of periodization to reduce overtraining

Periodization gained its application and popularity from a physiologic theory called the “general adaptation syndrome” or GAS. GAS refers to the body’s ability to adapt to a variety of physiologic stresses associated with exercise programs such as strength and aerobic training that occur in one of three phases.

Phase 1 – Shock or alarm phase

- Occurs in initial phases of exercise programme. Generally 3-4 weeks depending on fitness level of participant.

- Primarily a neurological adaptation of the stress placed on the body.

Phase 2 – Super compensation stage

- The body progressively adapts through various physiological adjustments (i.e. biochemical, skeletal, muscular, connective tissue, cardiorespiratory) to exercise stress.

- Adaptation continues until participant reaches their optimal performance level.

Phase 3 – Maladaptation stage

- Overtraining occurs which is primarily associated with physiological and psychological fatigue

- Performance deterioration occurs.

By manipulating GAS, a systematic plan of periodization can be created to enhance performance and prevent overtraining. The main goal is to develop optimal physical performance required by an athlete/participant in his/her given sport/activity without overtraining. The initial stage of periodization usually consists of a macrocycle (overall training period) which is broken down into numerous progressive mesocycles and into further smaller microcycles.

Classic periodization programme for an athlete

1. Transition phase – active rest with little or no formal training (detraining phase). Occurs during off-season. The length depends on the type of sport and individual athlete.

2. Preparatory phase – Progressive phases of endurance/conditioning, hypertrophy, strength and power. Occurs during pre-season.

3. Maintenance phase – perform minimal workload to maintain performance level developed during the previous phase. Occurs during in-season.

It is up to the practitioner and athlete to design and adapt the periodization cycle to suit their training needs. Training days could range from low, moderate and high intensity to avoid overtraining and injuries. A transition phase could be inserted after each phase of the periodization cycle to promote recovery and limit overtraining. At least 8-10 hours of sleep is advisable for promote recovery.

References:

Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Aspects of Overtraining. In A. Mike Greenwood (Eds.),  Essentials of sports nutrition and supplements (pp. 127-128). Chapter Humana Press.




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2/11/2013 0 Comments

Causes of fatigue during aerobic exercise

The three main causes of fatigue during prolonged aerobic exercise are thermal stress caused by dehydration, muscle glycogen depletion and limited blood glucose availability caused by a decline in liver glucose output.

1. Dehydration

- Primary means of heat dissipation during exercise is by sweat evaporation which accounts for about 80% of total heat loss.

- Consequence of body water loss (dehydration) -> reduced blood volume -> stress on cardiovascular system -> negative impact on physical performance.

- A loss of body fluid as little as 1% can have significant impact. 4% -> heat cramps and exhaustion. 6% -> heat stroke (life threatening)

- Second consequence of dehydration -> Loss or imbalance in electrolytes (affect normal metabolic functioning of tissues and organs).

2. Depletion of carbohydrate stores

- During aerobic exercise of moderate intensity (60-75% VO2 max), 40% of energy requirements must come from carbohydrate. Higher intensity -> higher % of carbohydrate to sustain muscle contraction.

- Insufficient blood glucose level (<3.5mM) -> fatigue.

3. Depletion of muscle glycogen

- During aerobic exercise of high intensity (75%-85% VO2 max), >70% of energy requirements must come from carbohydrates. Of which, ~85% of the carbohydrates required are supplied by muscle glycogen.

- Even at normal blood glucose level, fatigue sets in as muscle glucose uptake is too slow to support carbohydrate needs of muscles. Adequate muscle glycogen stores are essential for maximal performance for both short and long duration aerobic exercises.

References:

Antonio, J., Kalman, D., Stout, J. R., Greenwood, M., Willoughby, D. S., & Haff, G. G. (Eds.). (2008). Nutrition before, during, and after exercise. In A. Ivy, J.L. (Eds.), Essentials of sports nutrition and supplements (pp. 622-624). Chapter Humana Press.



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