Training "mixed fibers" muscle

Classified in Physical Education

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Strength related adaptations: hypertrophy, increase mitochondria number, antioxidant status, steroids, hyperplasia

Overload: for training effect to occur, a system or tissue must be challenged with an intensity, duration or frequency of exercise which it is unaccustomed. Emdurance training program that increase VO2 max involve large muscle mass in activity for 20 to 60 min three or more times per week, at 50 to 85% inten.

Once a week endurance training is not sufficient to maintain gains

Strength training once a week is enough to maintain strength.

Fitness/Fatigue model: Fatigue continues to increase until you take an extended break

Safest form of stretching: Static or passive

Central Fatigue cause: excessive use, heat, serotonin/dopamine ratio(increased serotonin to dopamine decreases arousal,  lack of motivation limits voluntary motor unit.

Peripheral fatigue cause: Lactic acid, inability to breakdown ATP fast enough, mismatching Ca output to firing rate, weakening of actin/myosin bond and therefore muscle tension, shearing of actin from myosin. Reduction in high energy substrates.

Energy system associated with sprint intervals from few to 10 seconds: ATP-PCR system Vmax, increase phosphocreatine and type 2x fibers

30 seconds to 60 seconds: anaerobic Glycolysis increase 2xfibers.

60-180 seconds: Mixture of anaerobic glycolysis and beta oxidation, increase 2x fibers

3 to 20 min: inten 90 to 100% VO2max Aerobic and anaerobic glycolysis; beta oxidation, high VO2 max perf best

21 to 60 min: Int 75-90% inc typ 2a, som 2x recr, lactate threshold become more imporant than VO2max. Hydration

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