Concepts of Training Theory

1. Concepts of Training Theory Training /practice Adaptation ↑Performance

2. Nutrition Theory Design Testing Safety

3. Adaptation • Stimulus magnitude (overload) • Accommodation • Specificity • Individualization • Context (e.g. training state) • External vs. internal factors

4. Overload • Training load above habitual level • Includes volume and intensity overload

5. Accommodation • Response to a constant stimulus is reduced over time (adapted) • Lack of an overload

6. Law of diminishing returns

7. Specificity • Perhaps the most important concept of training • Training must be as close to main sport exercise in muscular coordination and physiological demand • Since training rarely is exactly like performance, transfer of training results has to be considered

8. Estimating transfer • First standardize a training result Result gain = gain in performance SD of performance • Then calculate the transfer Transfer= Result gain in nontrained exercise Result gain in trained exercise Zatsiorsky, 2006 Science and Practice of Strength Training

9. Variability in transfer • Transfer in athletes/trained individuals is low • Sedentary/beginners have a high degree of transfer where all exercises are useful • Highest transfer occurs with highly specific exercises

10. Conflict of Accommodation and Specificity • Training programs should be variable to avoid accommodation and stable to satisfy the need for specificity

11. Individualization • Main variables of individuality are • Training history • Training state • Internal factors • External factors • Genetics

12. Strength Responder (3X F) Dual Responder (2X F) Non Responder (2X M) Muscle Responder (3X M)

13. “Double-Muscled” Animals Belgian Blue bull: genetic mutation resulting in increased number and size of muscle fibers

14. “Double-Muscled” Animals Genetically engineered mouse that does not produce myostatin, which turns off muscle development in the fetus and inhibits muscle growth after birth.

15. “Double-Muscled” Humans? Do heavily muscled humans have the genetic mutation that suppresses myostatin production?

16. Interference • Concept of types exercises performed together causing reduced adaptation