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Personal Training Course

The document discusses various physiological concepts related to exercise, including tidal volume, respiration rate, and EPOC, highlighting their importance in recovery and adaptation. It also covers the effects of exercise on the immune system, the principles of training adaptations, causes of fatigue, and the impact of performance-enhancing drugs. Additionally, it addresses the relationship between physical activity, diabetes, and aging, specifically focusing on sarcopenia and osteoporosis.

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Ouider Abobaker
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12 views

Personal Training Course

The document discusses various physiological concepts related to exercise, including tidal volume, respiration rate, and EPOC, highlighting their importance in recovery and adaptation. It also covers the effects of exercise on the immune system, the principles of training adaptations, causes of fatigue, and the impact of performance-enhancing drugs. Additionally, it addresses the relationship between physical activity, diabetes, and aging, specifically focusing on sarcopenia and osteoporosis.

Uploaded by

Ouider Abobaker
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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 ‘tidal volume’ which refers to the quantity of air that is inhaled and exhaled with every

breath. This is similar to ‘stoke volume’ in the cardiovascular system.


 ‘respiration or breathing rate’ which refers to how many times a person completes an
inhalation and exhalation every minute. This is similar to ‘heart rate’ in the cardiovascular
system (breathing rates may increase from a typical resting rate of 15 breaths per minute up
to 40 – 50 breaths per minute).

EPOC stands for 'Excess Post-exercise Oxygen


Consumption' : The size of the deficit largely determines the
time that will be spent in recovery to ‘re-pay’ the oxygen
debt. Respiration rate and depth remain elevated during this
recovery period in order to expel carbon dioxide and return the
acid–base balance of the muscles to neutral.

 Sympathic nervous system then epinepherine and norepinepherine release


(from adrenal glands ‘medulla’) . (fight or flight response).

Its increase is related to an increase in all types of stress (training intensity; anxiety ...)

 Protein synthesis and lipolysis is made by Growth hormone (GH) which increases during and
direcetly after the training session (anterior pituatry gland ‘hypothalamus’) insulin sensivity
 Immune sytem ( innate immunity – adaptive immunity : humoral – cellular ‘T cells- B cells’)
 Heavy intense exercice can suppress immune function up to 3hrs post-exercice
(overtraining) ; which explain why the infection from virus if high after intense exercice
(Marathon ...) due to an increase in stress hormones the 'open window' theory is
characterised by short term suppression of the immune system following an acute bout of
endurance exercise.
 Moderate bout of exercice can increase the immunity baseline and reduces the effect of
other life stressors on immune function
 This detrimental effect on the immune system may be related to the increased oxygen use
during stressful activity, leading to the excessive production of free radical.Therefore,
research has been directed at antioxidatant therapy such as vitaminC and vitaminE.
Training adaptations :
 OVEARLOAD PRINICIPLE : Stress = Response (acute) = Adaptation (chronic)
 REVERSIBILITY PRINCIPLE (use it or lose it)

Heart rate reserve (HRR) = Max HR – resting HR

(HRV) Heart Rate Variablilty ( Ryhthm) : time between each beat.

 Endurance Training Adaptations : 1. Number and size of mitochondries (high fat utilization-
glucose sparing) . 2. Vo2max improvements (fick equation : VO2 = Cardiac output * a.v O2
difference)
 Strength Training Adaptations : 1. Gene expression (mTor..) 2.neural adaptation (early
stages) 3. Muscle plasticity (hypertrophy) 4. Increase in anaerobic concetration enzymes
(ATP-CP-Glycogen...)
Causes of fatigue :

Muscle fatigue is defined as the inability to maintain a given exercise intensity


or power output resulting in a decrease in work or performance capacity.
 Power and intense training : Low ATP –CP / High acidity
 Long term exercice : High body temperature (thermolysis) – low muscle
& liver glycogen- muscle calcium

Muscle sorness :Delayed Onset Muscle Soreness (DOMS) : 8 to 48 h post


exercice ( eccentric contraction – unaccutomed exercice...)

Performance- enhancing drugs :


Ergogenic aid : used to describe any substance or technique other than normal
training designed to enhance or improve performance.

Anabolic steroids : similar in structure to hormone testosterone (oral and


injectible) they stimulate the cell nucleus of muscle to promote protein
synthesis.

Blood doping : increase red blood cells concentration and therefore an


elevation in oxygen carrying capacity which lead to high VO2 max . chronic
hypoxic exposure (high altitude) . the injection of erythropoietin(EPO)
a hormone produced by the kidneys that stimulates red blood cell production
in bone marrow.

Potential caffeine effects : mental alertness – fat mobilization – time to


exhaustion

Buffer loading : buffer hydrogen ions

Physical activity and diabetes :

Low blood glucose - High insuline sensivity

Physical activity and aging :

Sarcopenia : A loss in skeletal muscle which can lead to a decrease in muscle


strength and bone mineral density which result an increase in risk of fracture .
Osteoporosis : is the result of a decrease in bone mineral density due to a
calcium imbalance

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