NUTR1023 Lecture Notes - Lecture 6: Muscle Hypertrophy, Acronym, Diminishing Returns
NUTR1023 Health and Fitness Through Diet and Exercise
Summer Semester 2017
Module 6 – Exercise Prescription
Objectives
At the end of this module students will be able to do the following:
• Briefly describe how the cardiorespiratory and muscular systems adapt to different
types of exercise training.
• Briefly explain the pre-exercise screening process for identifying people at risk of
adverse events during exercise/physical activity.
• Describe the principles of training.
• Explain how the FITT system can be used to develop an exercise training program to
produce sufficient overload for optimal training adaptation.
• Be familiar with guidelines for appropriate frequency, intensity, duration and type of
exercise recommended to develop cardiorespiratory fitness, muscular strength,
muscular endurance and flexibility.
Study Tasks
1. Watch the video Principles of Training, review the ESSA Adult Pre-Exercise
Screening System and read chapter 13 Principles of Exercise Training of the Porcari
textbook before completing the following activities:
• Which organisations were involved in the Adult Pre-Exercise Screening
System developed in Australia in 2012?
ESSA, Fitness Australia and Sports Medicine Australia (SMA).
• Define the following Principles of Training
o Overload
Enhancement of physiological improvements and stimulation of adaptions
to training by continual physical overload on the system or systems being
trained. Overload can be applied with volume (increase time or number of
reps) and intensity (training harder with more resistance or faster).
o Specificity
Determines the outcome of a specific program due to the method of
training. Acronym: SAID (specific adaptions to improve demands),
suggests that the body will undergo physiological adaptions specific to
stresses applied through program design. Volume and intensity can be
find more resources at oneclass.com
find more resources at oneclass.com
manipulated and guided by desired training outcomes.
o Progression
Systematic application of overload to promote long term benefits,
preparation for an individual or for a specific event. An important
consideration includes that of increased physical demands on
physiological systems must be applied gradually and systematically over
time to allow for recovery and adaption whilst avoiding injury,
overtraining and burnout. Thus, volume and intensity usually follow a
proportional and inverse relationship. Progressions can be made
qualitatively (nature of exercise) or quantitatively (amount of resistance)
to challenge neural and structural components.
o Diminishing returns
Implies the rate of fitness improvement diminishes over time as one
reaches their physical genetic potential, which is sometimes confused with
training plateau effects. This is due to large variance between an
idiidual’s espose to eeise ad oseuet effetieess, aused by
genetic components and conditioning level. Typically, those who start a
new program experience significant change compared to those who have
been consistently training over time.
o Reversibility
Also known as detraining. Defined as a loss (partial or complete) of any
training-induced adaptions that occur due to a decrease in training
stimulus, including volume and intensity. Quantity of detraining differs by
the duration of training cessation. The parameters of fitness (eg.
endurance and speed) will demonstrate loss at different rates. This
principle of training may result in muscle atrophy and decreased muscle
mass.
• Explain the FITT principle and discuss how it is used to develop exercise
training programs.
Acronym stands for: frequency, intensity, time (duration) and type (modality). It
has ee said that E should e iluded METE) to account for enjoyable or
experience. Health and fitness professionals use this principle to collectively
represent volume, load or magnitude of training that is likely to provoke the
physiological adaptions to the training response. Trainers will usually progress
patiets’ pogas aipulatig the aiales.
• Explain the concept of periodisation and explain why this can optimise
adaptation and performance over time.
find more resources at oneclass.com
find more resources at oneclass.com
Periodisation is a key principle behind progression in program design, derived
from the understanding of body response to stress through volume or intensity. It
has helped to manipulate volume, intensity and other variables over time in a
strategic way to optimise outcome and allow for adequate recovery. It includes
macrocycles, mesocycles and microcycles.
• Explain how macrocycles, mesocycles and microcycles can be used to
develop exercise training programs that are able to achieve multiple goals
and objectives.
Macrocycles: largest division of time constituting an entire training program that
can last from months to years. This is the defined time period of which an
individual strives to reach ultimate outcome. A small macrocycle may be losing a
certain amount of weight in a few months for an event. A large macrocycle may
be the training an Olympian preparing between one world championship to the
next.
Mesocycles: included within macrocycles, usually in number of 2 or more. Each
mesocycle is generally determined by the time to achieve a distinct goal or
ojetie ad ae ogaised ito eeks o oths, okig aoud the patiets’
timetable and other commitments. Mesocycles can be used to complement
different systems of the body, for example, 5-week muscle strengthening to
increase force production followed by a 4-week power mesocycle to increase
explosiveness.
Microcycle: included within mesocycles, usually in number of 2 or more, and are
the smallest period for organising programming variables – lasting between a
few sessions to several weeks. For example, within a hypertrophy mesocycle, a
patient may move from a machine-based microcycle to a free-weight microcycle.
Many microcycles can occur simultaneously to complement each other and
desired goals.
• List the signs and symptoms that occur during overtraining.
Oetaiig is attiuted to iadeuate eoe that opoises the od’s
immune function and its ability to continue adapting. Symptoms include:
- Increased resting HR/BP
- Decreased performance over 1-2 week period
- Decreased body weight
- Reduced/loss of appetite
- Nausea
- Irregular sleep patterns
- Irritability and mood swings
When overtraining is experienced, a reduction in training volume and intensity is
recommended for 1-2weeks to allow recovery. Other outside factors contribute to
overtraining, and it may not be due to just the training program itself.
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Nutr1023 health and fitness through diet and exercise. Study tasks: watch the video (cid:858)principles of training(cid:859), review the essa (cid:858)adult pre-exercise. Screening system(cid:859) and read chapter 13 (cid:858)principles of exercise training(cid:859) of the porcari textbook before completing the following activities: which organisations were involved in the adult pre-exercise screening. Essa, fitness australia and sports medicine australia (sma): define the following principles of training, overload. Enhancement of physiological improvements and stimulation of adaptions to training by continual physical overload on the system or systems being trained. Overload can be applied with volume (increase time or number of reps) and intensity (training harder with more resistance or faster): specificity. Determines the outcome of a specific program due to the method of training. Acronym: said (specific adaptions to improve demands), suggests that the body will undergo physiological adaptions specific to stresses applied through program design. Volume and intensity can be manipulated and guided by desired training outcomes: progression.
