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EXERCISE Limits to PHYSIOLOGY Performance In EVOLUTION, • adaptation is the genetic What is the major (transgenerational) adjustment to objective of environment In PHYSIOLOGY, exercise training? • adaptation is the metabolic or physiologic adjustment within the cell or tissues of To stimulate structural an organism and functional • adaptation results in improved ability of adaptations to improve organism to cope with performance changing environment • Overload Principle Exercise Training • Specificity Principle Principles • Reversibility Principle • Individual Differences Principle McArdle et al. Chapter 21 (we’ll return to this later in the quarter…) • Regular application of a specific exercise overload enhances physiologic function to induce a training response • Exercising at intensities greater than normal stimulates specific adaptations so the body Overload functions more efficiently • Achieving appropriate overload requires Principle manipulating • training frequency • intensity • duration • Adaptations in metabolic and physiologic functions depend on intensity, duration, frequency, and mode of overload imposed • Strength-power training (short, specific intense overload) specific strength-power adaptations • Endurance training specific aerobic system Specificity adaptations Principle • Specificity is highly specific • Aerobic training that relies on specific muscles most effectively improves fitness for that activity (e.g., swimming, cycling, running, upper-body activities) • Training improvement may even peak at the time of day when training regularly occurred! • Reversibility = detraining = loss of physiologic and performance adaptations • 1–2 weeks of detraining reduces metabolic and exercise capacity • Within several months training improvements can be fully lost Reversibility • Ex. 1: 5 human research subjects confined to bed for 20 consecutive days Principle • VO2max decreased by 25% • Maximal stroke volume and cardiac power (“Use it or decreased Lose It”) • Maximal aerobic power decreased 1% per day • Ex. 2: # capillaries within trained muscle decreased 14–25% within 3 weeks immediately following training • Ex. 3: In elderly subjects, 4 months detraining negated endurance training adaptations on cardiovascular functions and body water distribution • Individuals do not all respond similarly to a given training stimulus • Initial values—individuals with lower fitness show Individual greatest training improvement • Genetic factors interact to impact the training Differences response—strenuous training enhances a person’s fitness regardless of genes, but limits for Principle developing fitness link closely to genetic endowment • Of 2 individuals doing same training, one might show 10x more improvement than the other What sets limits on athletic performance? What sets limits on athletic performance? Coordinating Systems for peak PHYSIOLOGY Performance PHYSICAL PERFORMANCE CAPACITY What is most important for performance? NATURAL ENDOWMENT TRAINING Genetic factors, coupled to Improve on endowment environment (a skier physique living in the tropics will be at a Better training techniques and disadvantage!) improved equipment have led to remarkable athletic achievements The Sports Gene vs. “10,000 hour Rule” “They said I wasn’t tall enough. They said I wasn’t strong enough. I never heard them. I doubt they are saying anything now.” –Steph Curry https://the-cauldron.com/my-next-move-47884ebdcbea Selection from a Better training and larger, healthier Improved techniques Scientific support preparation population • More people • Top athletes are not • Dolphin kick during • Diet involved in sports amateur athletes swimming • Care of injured • More women • Financially able to athletes • Increase in # of support better nations competing athletes Major Factors Resulting in Progressive Improvement in Human Athletic Performance Improved Better traini Improved Scientific support equipment ng and preparation techniques • Better equipment • Top athletes are • Dolphin kick • Diet better not amateur during swimming • Care of injured performance athletes athletes • Financially able to support better athletes Major Factors Resulting in Progressive Improvement in Human Athletic Performance Psychological Better traini Improved Scientific support aspects ng and preparation techniques • Roger Bannister • Top athletes are • Dolphin kick • Diet and the 4-minute not amateur during swimming • Care of injured mile in the 1950s athletes athletes • Financially able to support better athletes Major Factors Resulting in Progressive Improvement in Human Athletic Performance Age Group MEN WOMEN 18-34 3hrs 00min 00sec 3hrs 30min 00sec 35-39 3hrs 05min 00sec 3hrs 35min 00sec Could you 40-44 3hrs 10min 00sec 3hrs 40min 00sec qualify for 45-49 3hrs 20min 00sec 3hrs 50min 00sec 50-54 3hrs 25min 00sec 3hrs 55min 00sec the Boston 55-59 3hrs 35min 00sec 4hrs 05min 00sec Marathon? 60-64 3hrs 50min 00sec 4hrs 20min 00sec 65-69 4hrs 05min 00sec 4hrs 35min 00sec 70-74 4hrs 20min 00sec 4hrs 50min 00sec 75-79 4hrs 35min 00sec 5hrs 05min 00sec 80 and over 4hrs 50min 00sec 5hrs 20min 00sec 2016 Boston Marathon: Ethiopian runners sweep men’s, women’s races Lemi Bernahu Hale 2:12:45 Atsede Baysa 2:29:19 2018 Boston Marathon: First time in 33 years that American won Yuki Kawauchi 2:15:53 Desiree Linden 2:39:53 (remember Lemi Bernahu Hale 2:12:45) (remember Atsede Baysa 2:29:19) 2014 MARATHON WINNERS 12.2 MPH (male) and 11.3 MPH (female) 2014 MARATHON WINNERS 12.2 MPH (male) and 11.3 MPH (female) IT’S NEVER TOO LATE! 2014 Boston Marathon winners both in their 30s Meb Keflezighi, 38 years old Rita Jeptoo, 33 years old Oldest winner of Boston Marathon Course record Oldest Female to Finish the Boston Marathon: Katherine Beiers (85),of Santa Cruz Eliud Kipchoge • Won a gold medal in the marathon at the 2016 Olympics in Rio de Janeiro, Brazil • Broke the world record in 2:01:39 at the Berlin Marathon in 2018 • Became the first athlete in the world to run a marathon in less than 2 hours (10/10/2019) • His average speed was 4 min 35 sec per mile or 13 miles per hour Eliud Kipchoge Kipchoge’s speed was 13 mph. Most commercial treadmills only go up to 10 miles per hour! Eliud Kipchoge Fastest marathon distance ever run .

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