Basic Exercise Physiology

Exercise Physiology Terms

Specificity
Overload
Progression
FITT Principle
Periodization
Reversibility / Detraining

Specificity
of
Training
Specificity
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
Matveyevs Training Model

Specificity
Fitness Element

Specificity Issues

Skills

Most specific element

Power

Very mode specific

Strength

Some transfer to similar movements

Muscular Endurance

Some transfer to similar movements, but little transfer

to strength

Max Aerobic Capacity (4-9 min

hard effort)

Some transfer to other modes but not significant

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

6-12 reps
3-5 sets

vs

6 reps
2-6 sets

Single Effort: 1-2 reps

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
called motor units. Force is determined by the
number of motor units recruited and the total
cross sectional area of the muscle cells
recruited.

Exercise Adaptation
Strength training:
Increased muscle size
(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
25
Age

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
Age 23

Age 65

260 lbs

Lou Ferrigno
Age 23

240 lbs

Age 62

315 lbs

275 lbs

Detraining
duedue
to Injury
and Age
Detraining
to Change

in Training Mode

Questions?