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Science of Training Young Athletes Part 2

30 classificações

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University of Florida

Science of Training Young Athletes Part 2

30 classificações

In this course you will learn how to design the type of training that takes advantage of the plastic nature of the athlete’s body so you mold the right phenotype for a sport. We explore ways the muscular system can be designed to generate higher force and power and the type of training needed to mold the athlete's physical capacity so it meets the energy and biochemical demands of the sport. We also examine the cost of plasticity when it is carried beyond the ability of the body to adjust itself to meet the imposed training stresses. The cost of overextending plasticity comes in the form injuries and chronic fatigue. In essence, a coach can push the athlete’s body too far and it can fail. Upon completion of this course you will be able to assemble a scientifically sound annual training plan.

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Chronic Fatigue Due to Overtraining

When an athlete is underperforming, and you don’t know why, suspect chronic fatigue due to overtraining as the prime contributing factor. Unfortunately, because we don’t fully understand chronic fatigue our knowledge about overtraining remains scant. Hans Selye’s General Adaptation framework suggests it is likely due to too much training and insufficient recovery that leads to a prolonged maladaptation of physiological systems and structures. In this module you are provided insight into chronic fatigue and its relationship to overtraining.

Introduction4:38

Anatomical parts3:36

Hormone action4:14

Hormone categories2:15

How hormones works2:10

Testosterone4:06

Human growth hormone2:49

Training effect on human growth hormone2:38

Conheça os instrutores

Dr. Chris Brooks
Instructor
Coaching Science Coordinator for USA Track and Field

Okay, so testosterone.

This you've heard a lot about testosterone.

And resistance training is a potent stimulant for

increasing the muscle size.

And also for improving the function of the neuromuscular system.

And together, these two effects lead to improved muscular strength,

power, hypertrophy, and local muscular endurance.

And testosterone is considered a primary

anabolic hormone causing all these things to occur.

Because it increases protein synthesis and decreases protein degradation.

Cortisol is also a primary catabolic hormone, and

it's also released at the same time.

And it's important because it increases protein degradation and

decreases protein synthesis.

So you have testosterone as anabolic, and you have cortisol as catabolic.

Both are essential to the homeostasis of the cell.

Testosterone and cortisol contribute to the force-generating capacity

of the skeletal muscle fibers because it helps increase their cross-sectional area.

And the motor neuron is also sensitive to testosterone.

And increases its size and function and its influence.

Now, there's also a small role played by testosterone in women.

But growth hormone, and also insulin-like growth factor,

is more involved in anabolic processes for women.

There's been quite a bit of research exploring how to

use resistance training to adapt the body so

it releases testosterone, especially when it comes to strength training.

The magnitude of testosterone released relates to the size of

the muscle mass involved in training.

And the general recommendation is to exercise large muscles first

followed by small muscles.

And the reason for this is that,

large muscle mass exercises such as Olympic lifts and dead lifts and jumps,

produce large elevations in testosterone compared with the small muscle mass.

So performing small muscle mass exercise does not

acutely elevate testosterone when your doing that first.

If you elevate the testosterone first, by performing large muscle

exercises first, this appears to benefit the small muscles.

And this is the reasoning behind performing large muscle mass,

multi-joint exercises, early in the workout.

And the smaller muscle mass exercises later in the workout.

It also appears that higher reps with short rest periods

produce a greater testosterone response than the high load,

low volume training with the longer three minute rest periods.

So the training protocol for women is the same however,

growth hormone appears to be the dominant hormone for muscle hypertrophy in women.

Testosterone has effect but it is a much smaller effect.

Resistance training also increases the concentration of receptors for

testosterone and insulin-like growth factor on the muscle cells.

And this permits testosterone and IGF to have a greater impact on the muscle cell.

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