Adaptations to Prolonged Intense Endurance Training
John A Hawley
Exercise Metabolism Group, School of Medical Sciences, Faculty of Life Sciences, RMIT University,
Melbourne, Victoria , Australia.
Clinical and Experimental Pharmacology and Physiology (2002) 29, 218–222
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SUMMARY
1. Endurance exercise induces a variety of metabolic and morphological responses/adaptations in skeletal muscle that function to minimize cellular disturbances during subsequent training sessions.
1. Chronic adaptations in skeletal muscle are likely to be the result of the cumulative effect of repeated bouts of exercise, with the initial signalling responses leading to such adaptations occurring after each training session.
2. Recently, activation of the mitogen-activated protein kinase signalling cascade has been proposed as a possible mechanism involved in the regulation of many of the exerciseinduced adaptations in skeletal muscle.
3. The protein targets of AMP-activated protein kinase also appear to be involved in both the regulation of acute metabolic responses and chronic adaptations to exercise.
4. Endurance training is associated with an increase in the activities of key enzymes of the mitochondrial electron transport chain and a concomitant increase in mitochondrial protein concentration. These morphological changes, along with increased capillary supply, result in a shift in trained muscle to a greater reliance on fat as a fuel with a concomitant reduction in glycolytic flux and tighter control of acid–base status. Taken collectively, these adaptations result in an enhanced performance capacity.
Key words: AMP-activated protein kinase, carbohydrate, fat, mitogen-activated protein kinase.
Friday, April 30, 2010
Evaluating a Training Program
Evaluating a Training Program
By Vern Gambetta
http://functionalpathtraining.typepad.com/functional_path_training/2009/02/index.html
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Basic Principles
The following are commonly accepted principles of training. A sound training program should address each of these principles. You should be able to identify these principles clearly and quickly. I maintain that if all of these principles is not observed then the training program is fundamentally unsound.
By Vern Gambetta
http://functionalpathtraining.typepad.com/functional_path_training/2009/02/index.html
===============================
Basic Principles
The following are commonly accepted principles of training. A sound training program should address each of these principles. You should be able to identify these principles clearly and quickly. I maintain that if all of these principles is not observed then the training program is fundamentally unsound.
Training Design: A Road Map to Success
Training Design: A Road Map to Success
By Dave Shrock, Modesto Junior College
http://coaching.usolympicteam.com/
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Coaching has been described as the science of total preparation (Plisk & Stone 2003). Effective coaches of all levels rely on systematic training design, or periodization, as a road map to optimal individual or team success (Bompa 1999)..
Following these assertions, coaches should be guided by the knowledge of what the crucial tasks are that must be accomplished in the demands of the athlete’s event/position and of the sport. Tudor Bompa, an authority on periodization, states ‘a coach is only as efficient as his or her organization and planning’ (150). Bompa continues by stating that periodization is one of the most important concepts of training and planning, as structured phases of training lead to the highest level of preparation and performance. Training design, or periodization, provides guidance, direction and scope to training; yet needs to be simple, suggestive, and flexible so it can be modified to meet individual circumstances or changing environments.
By Dave Shrock, Modesto Junior College
http://coaching.usolympicteam.com/
======================================
Coaching has been described as the science of total preparation (Plisk & Stone 2003). Effective coaches of all levels rely on systematic training design, or periodization, as a road map to optimal individual or team success (Bompa 1999)..
Following these assertions, coaches should be guided by the knowledge of what the crucial tasks are that must be accomplished in the demands of the athlete’s event/position and of the sport. Tudor Bompa, an authority on periodization, states ‘a coach is only as efficient as his or her organization and planning’ (150). Bompa continues by stating that periodization is one of the most important concepts of training and planning, as structured phases of training lead to the highest level of preparation and performance. Training design, or periodization, provides guidance, direction and scope to training; yet needs to be simple, suggestive, and flexible so it can be modified to meet individual circumstances or changing environments.
Thursday, April 29, 2010
Coaching Thoughts
http://www.functionalpathtrainingblog.com/2010/01/only-a-coach
By Vern Gambetta
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I overheard someone the other day when he was asked what he did for a living he answered: “I am only a coach.” I wanted to scream, no your not, you are so much more than that. Being a coach is special, more special than we can ever imagine. As coaches we have the opportunity to reach and influence young men and young women in situations of stress and pressure that they might not experience anywhere else in their life. We can teach and change behavior. Being a coach is not a job it is a special calling, it is an opportunity to make the world a better place for that short time we interact with those athletes each day. Your not only a coach, you’re special, your make a difference everyday in those athletes lives! We owe to our athletes and ourselves to make it the best part of the day.
By Vern Gambetta
========================
I overheard someone the other day when he was asked what he did for a living he answered: “I am only a coach.” I wanted to scream, no your not, you are so much more than that. Being a coach is special, more special than we can ever imagine. As coaches we have the opportunity to reach and influence young men and young women in situations of stress and pressure that they might not experience anywhere else in their life. We can teach and change behavior. Being a coach is not a job it is a special calling, it is an opportunity to make the world a better place for that short time we interact with those athletes each day. Your not only a coach, you’re special, your make a difference everyday in those athletes lives! We owe to our athletes and ourselves to make it the best part of the day.
The Biomechanics of Squat Depth
The Biomechanics of Squat Depth
By Brad Schoenfeld
From NSCA Hot Topics Series
www.nsca-lift.org
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The squat is widely employed as a staple exercise in exercise programs, both for athletic and recreational populations. However, significant controversy exists as to optimal squat depth, both in terms of safety and muscular activity. This paper will seek to clarify these issues, and provide recommendations for performance.
Squatting safety continues to be a concern amongst some practitioners, particularly as it relates to performance at high knee flexion angles. The theory that deep squats heighten injury risk can be traced to studies conducted by Karl Klein at the University of Texas. Using a self-developed measuring device, Klein noted that weightlifters who frequently performed deep squats displayed an increased incidence of laxity in the collateral and anterior cruciate ligaments compared to a control group that did not (8). Klein concluded that squatting below parallel had a detrimental effect on ligamentous stability and should therefore be discouraged. Soon thereafter, the AMA came out with a position statement cautioning against the performance of deep knee exercises because of their potential for severe injury to the internal and supporting structures of the knee joint.
By Brad Schoenfeld
From NSCA Hot Topics Series
www.nsca-lift.org
===============================
The squat is widely employed as a staple exercise in exercise programs, both for athletic and recreational populations. However, significant controversy exists as to optimal squat depth, both in terms of safety and muscular activity. This paper will seek to clarify these issues, and provide recommendations for performance.
Squatting safety continues to be a concern amongst some practitioners, particularly as it relates to performance at high knee flexion angles. The theory that deep squats heighten injury risk can be traced to studies conducted by Karl Klein at the University of Texas. Using a self-developed measuring device, Klein noted that weightlifters who frequently performed deep squats displayed an increased incidence of laxity in the collateral and anterior cruciate ligaments compared to a control group that did not (8). Klein concluded that squatting below parallel had a detrimental effect on ligamentous stability and should therefore be discouraged. Soon thereafter, the AMA came out with a position statement cautioning against the performance of deep knee exercises because of their potential for severe injury to the internal and supporting structures of the knee joint.
How the best of the best get better and better
How the best of the best get better and better
By Graham Jones
From Harvard Business Review June 2008
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Compete only with yourself, demand relentless feedback, and don’t forget to celebrate.
Until 1954, most people believed that a human being was incapable of running a mile in less than four minutes. But that very year, English miler Roger Bannister proved them wrong.
“Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt,” Bannister is reported to have said afterward. “Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.” Which goes to show that in sports, as in business, the main obstacle to achieving “the impossible” may be a self-limiting mind-set.
By Graham Jones
From Harvard Business Review June 2008
-------------------------------
Compete only with yourself, demand relentless feedback, and don’t forget to celebrate.
Until 1954, most people believed that a human being was incapable of running a mile in less than four minutes. But that very year, English miler Roger Bannister proved them wrong.
“Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt,” Bannister is reported to have said afterward. “Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.” Which goes to show that in sports, as in business, the main obstacle to achieving “the impossible” may be a self-limiting mind-set.
Talent Identification
Talent Identification
By R Burgess
=========================
Introduction
It could be argued that competition itself might very well be the best form of talent identification, with competition seeing the best or most talented athletes rise to the top in their chosen sport (Peltola 1992). However the many athletes that do not succeed in the particular sport they have chosen, along with many that do achieve a degree of success, may be better suited to a different sport and never realise it (Peltola 1992). With this in mind and considering that without talent development talent identification would be a waste of time and resources (Jarver 1982), it is easy to see why talent identification is a term that is often confused with the term talent development (Peltola 1992, Hoare 1995). Therefore it is vital, for the purposes of this review, that talent identification is clearly defined before discussing the topic further.
Peltola along with Thomson and Beavis define talent identification as "that process by which children are encouraged to participate in the sports at which they are most likely to succeed, based on results of testing selected parameters. These parameters are designed to predict performance capacity, taking into account the child's current level of fitness and maturity. "1
By R Burgess
=========================
Introduction
It could be argued that competition itself might very well be the best form of talent identification, with competition seeing the best or most talented athletes rise to the top in their chosen sport (Peltola 1992). However the many athletes that do not succeed in the particular sport they have chosen, along with many that do achieve a degree of success, may be better suited to a different sport and never realise it (Peltola 1992). With this in mind and considering that without talent development talent identification would be a waste of time and resources (Jarver 1982), it is easy to see why talent identification is a term that is often confused with the term talent development (Peltola 1992, Hoare 1995). Therefore it is vital, for the purposes of this review, that talent identification is clearly defined before discussing the topic further.
Peltola along with Thomson and Beavis define talent identification as "that process by which children are encouraged to participate in the sports at which they are most likely to succeed, based on results of testing selected parameters. These parameters are designed to predict performance capacity, taking into account the child's current level of fitness and maturity. "1
Wednesday, April 28, 2010
The Future of Swimming: Myths and Science
The Future of Swimming: Myths and Science
By Brent Rushall
Swimming Science Bulletin No 36. August 6th 2009
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Abstract
A brief description of what are and are not acceptable knowledge criteria for swimming coaches is offered. Concern is expressed about the growing magnitude of belief-based coaching principles and advice which have the potential to depreciate coaching quality further. When information is limited to evidence-based research, a rich source of valid and reliable coaching knowledge is available. A sample of the implications of that knowledge is presented and covers the following topics: A physiological emphasis, altitude, lactate, pacing, whole-arm propulsion, and stretching/flexibility.
Because of the dissonance between established opinions and the implications of data-based research, mixed reactions in the audience are expected.
By Brent Rushall
Swimming Science Bulletin No 36. August 6th 2009
==========================
Abstract
A brief description of what are and are not acceptable knowledge criteria for swimming coaches is offered. Concern is expressed about the growing magnitude of belief-based coaching principles and advice which have the potential to depreciate coaching quality further. When information is limited to evidence-based research, a rich source of valid and reliable coaching knowledge is available. A sample of the implications of that knowledge is presented and covers the following topics: A physiological emphasis, altitude, lactate, pacing, whole-arm propulsion, and stretching/flexibility.
Because of the dissonance between established opinions and the implications of data-based research, mixed reactions in the audience are expected.
Proper Nutrition for Athletes: The Missing Link
Proper Nutrition for Athletes: The Missing Link
By Nancy Clark
From J Exerc Sci Fit, Vol 6, No 2, 130–134, 2008
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Introduction
Nutrition should be an integral part of an athlete’s training program. Yet, in the United States
The purpose of this paper is to highlight the sports nutrition errors commonly made by American athletes who live in a culture where food is considered “fattening”, eating-on-the-run is the norm, and fast foods are a common alternative to home-cooked meals. Given the rapidly changing food culture in China
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