Svalová adaptácia

Martin Mikláš L 3984 Comments

Kľúčové slová:

  • Adaptácia – proces, v ktorom sa organizmus prispôsobuje vonkajším vplyvom s úmyslom zlepšenia kvalít

Proces, akým sa svaly adaptujú na určitú formu športového výkonu nie je vždy priamočiary. Každý atlét si musí byť vedomí, že rozdielne tréningové programy vyústia v rozdielne:

metabolické (napr. produkcia enzýmov, regulácia telesnej teploty, odstránenie kyseliny mliečnej,…) a fyziologické (svalová hypertrofia, zosilnenie šliach a väzív,…) adaptácie.

Stačí nám porovnať silového atléta s vytrvalostným aby sme uvideli extrémny rozsah tréningového efektu na naše telo. Dokonca aj s tréningovým programom porovnateľných kalorických nárokov, nie je vytrvalostný atlét schopný vybudovať porovnateľnú svalovú hmotu so silovým atlétom; silový atlét zas nezvýši svoju aeróbnu kapacitu na úroveň vytrvalostného atléta.

Rovnaký koncept platí aj pri vzpieračoch či powerlifteroch; rôzne vzpieračské či powerlifterské programy produkujú rozdielne výsledky. V krátkosti povedané, tréningové adaptácie sú vysoko špecifické na typ vykonávaného tréningu. Každý cvičenec dosiahne osobitých výsledkov na základe genetického potenciálu a taktiež môže byť významne ovplyvnená intervenciou stravy.

Teraz sa pozrime na to, AKO sa svaly adaptujú.

Základné tréningové princípy

Poznáme 4 základné tréningové princípy, ktorým by ste mali porozumieť, ak si plánujete zostaviť tréningový program špecifický pre vaše potreby. Tabuľka 1. ponúka stručný prehľad týchto princípov. Samozrejme, môžete kopírovať to, čo robia iní atléti v ich tréningu, no rovnaké výsledky zväčša očakávať nemôžete. Z tohto dôvodu a pre najlepšie možné tréningové benefity, by mal byť tréningový program individuálne prispôsobený.

Princíp Poznámka
1.       Špecifickosť Adaptácie sú špecifické aktivite, objemu a intenzite cviku, ktorý vykonávate
2.       Princíp progresívneho preťažovania Aby nastali adaptácie, podráždenie svalu musí byť väčšie s akým sa normálne potyká
3.       Princíp „nepoužívania“ Adaptácie nie sú permanentné, prispôsobujú sa a teda aj strácajú
4.       Individualita Kapacita adaptácie je z veľkej časti určená vaším genetickým zložením

 

Tréningové Adaptácie

Adaptácie na tréningový program sú vysoko špecifické. Dôležité je si uvedomiť, aké hlavné adaptácie prebiehajú ako odpoveď na rôzne typy tréningov. Pozrime sa, prečo niektoré tréningové programy zvyšujú silu, zatiaľ čo iné zvyšujú výdrž.

Tréningové adaptácie – vytrvalostné

Príklad: Bežci na dlhé trate

Po niekoľkých mesiacoch vytrvalostného tréningu sú:

– jednotlivci schopní cvičiť pod väčšou pracovnou záťažou, zatiaľ čo si udržiavajú dostatočnú aeróbnu produkciu energie

-sú schopní cvičiť dlhší časový úsek v intenzite, ktorá mala predtým za následok skoré zlyhanie, teda zvyšujú svoju vytrvalosť

-adaptácia, ktorá vyústila v zlepšenie aeróbnych síl a vytrvalosti, spočíva ako v kardiovaskulárnom systéme, tak aj kostrosvalovom.

Tréningové adaptácie – odporové

Príklad: Kulturisti

Po niekoľkých mesiacoch odporového tréningu sú:

– zväčšenie síl šliach, väzív a vnútorných spojivových tkanív. Šľachy svalu majú vstavané senzory, ktoré monitorujú svalové napätie

-jednoducho povedané, čím viac je svalových vlákien aktivovaných v rovnakom čase, tým viac sily vie byť generovanej svalom počas maximálneho úsilia

hypertrofia(zvýšenie v svalovej hmote)

metabolické adaptácie, ktoré prebiehajú v odporovom tréningu sú nevýrazné v porovnaní s vytrvalostným

-pozorujeme malé zvýšenie v aktivite enzýmov, ktoré rapídne obnovujú ATP( zásobuje sval energiou) -tiež pozorujeme malé zvýšenie v zásobách ATP a CP (kreatinfosfát) – energetický systém svalu

-ak má tréningový program za následok vysoké hodnoty nahromadenej kyseliny mliečnej vo svale a krvi, je tiež prítomné aj zvýšenie v svalovej bielkovine, ktorá tlmí alebo neutralizuje kyselinu mliečnu, znamená to že jednotlivci, ktorí podstupujú len odporový tréning riskujú pokles aeróbnej vytrvalosti.

-adaptácie odohrávajúce sa pri odporovom tréningu sú hlavne neurologickéfyziologické

V tabuľke 2. si môžete pozrieť stručné zhrnutie adaptácií odporového a vytrvalostného tréningu.

Vytrvalostné adaptácie Silovo-odporové adaptácie
Zvýšenie vo váhe srdca Zvýšenie v sile šliach a väzív
Zvýšenie v objeme srdca Lepšia koordinácia zapájania svalových vlákien
Zvýšenie v množstve ciev okolo každého vlákna Zvýšenie v množstve svalových vlákien
Zvýšenie v počte a rozmeroch mitochondrií Zväčšenie v rozmeroch individuálnych vlákien
Zvýšenie prahovej úrovne kyseliny mliečnej Zvýšenie aktivity enzýmov, ktoré obnovujú ATP
Zvýšenie v množstve bielkovín, ktoré kontrolujú spotrebu glukózy a uskladňujú glykogén Zvýšenie v zásobách ATP a CP
  Zvýšenie tolerancie na kyselinu mliečnu

 

Záver

  1. Pri správnom tréningu sú vždy uplatnené 4 princípy: princíp špecifickosti, princíp progresívneho preťažovania, princíp nepoužívania a princíp individuality.
  2. Obsah vášho tréningu by sa mal orientovať na adaptácie, ktoré chcete dosiahnuť. Vytrvalostné adaptácie sú podmienené vytrvalostným tréningom; silové adaptácie sú podmienené odporovým tréningom.

 

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