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The Detraining Phenomenon

Chapter 8-Fleck. The Detraining Phenomenon. Introduction. Cessation of exercise Results in loss of adaptations Decreased performance Figure 8.1 on page 242 Atrophy Increased fat Decreased strength Decreased V02 Generally 2-3 weeks after. Types of Detraining. Stopping training

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The Detraining Phenomenon

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  1. Chapter 8-Fleck The Detraining Phenomenon

  2. Introduction • Cessation of exercise • Results in loss of adaptations • Decreased performance • Figure 8.1 on page 242 • Atrophy • Increased fat • Decreased strength • Decreased V02 • Generally 2-3 weeks after

  3. Types of Detraining • Stopping training • 10% loss in 2 weeks • Significant after 1 month • May be beneficial as a taper (strength increases) • Figure 8.2 on page 247 • Reduction of Volume • Decreased frequency-no decrease (no increase) • Maintenance

  4. Types of Detraining cont… • In-Season stoppage • While playing sport • Small decreases if stopped • Playing sport may compensate (maintain) • In Season Programs • Try an increase but at least maintain • High intensity, low volume and frequency • Low Detraining Periods • Shift from strength to aerobic

  5. Effects on Motor Performance • Short term has little effect • Long term will decrease performance • Tapering? • Physiological Mechanisms • EMG changes short term (MUR and RC) • Reduction in type IIx (greater atrophy) • Shift towards type I • Hormonal decreases (T/C ratio)

  6. Other Detraining • Muscle action • Con/ecc with high volume has least atrophy • Bone • Very little change even with long term • Bulked up athlete • Detraining may lead to fat gain • Alter diet • Continue to be active

  7. Summary • Detraining has many varieties • Volume and intensity are key • Frequency is less important • Maintenance requires minimal work

  8. Group Work Tonight • Discuss specific to your sport • Choose linear or undulating or mixed model • Create one 4 week phase • Based on 1st week

  9. Next Class • Exam 1

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