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Allostasis

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by

John Gibson

on 11 November 2015

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Transcript of Allostasis

Allostatic Load
Wear and tear on the body that can grow
Sum total of all stress
Stress and Growth
Stress
Anything that challenges homeostasis
eating/fasting
sleeping
emotional
social
exercise
etc.
Allostasis
Centrally mediated by the brain with input and feedback from the periphery
Adjusts and regulates homeostatic set points based on the situation
Includes both behavioral and physiological modification in order to maintain homeostasis
Uses hormones, neurotransmitters, cytokines, etc. as messengers between brain and cells
Is made up of the components that vary widely in response to stress
Stress and Growth
General Adaptation Syndrome
Early Adaptive Response
Improved regulation in response to a stressor, higher levels of stress hormones
Greater anticipatory response based on prior exposure to stressor
Increased coordination and neural changes leading to improvement in motor control
Increasing Adaptability
Higher HRV at rest
Decreased submaximal hormonal production shows a reduced homeostatic challenge
Increased hormones during maximal training shows greater ability to produce energy.
B2 Adrenergic Receptors
Used by epinephrine and norepinephrine
Increases heart muscle contraction force
Small increase in cardiac output
Dilates arterioles to skeletal muscle
Stimulates muscle contraction strength
Periodization Models
Used to optimize the stress-rest cycle
Linear
Concurrent
Undulating (Non Linear)
Strength Training
We need to use at least 65% of 1RM or train to volitional fatigue to effectively stimulate muscle fibers
The average individual doesn't lift enough weight
Men = 45% 1RM
Women = 37% 1RM
Protocol to increase weight
Are you lifting enough?
NSCA Protocol 2,2
Ex. 3x10
Each set do as many reps as possible
If you can do two more reps for two consecutive workouts, increase the weight
Bro. Gibson's Protocol - AMRAP
On the last set of every exercise do As Many Reps As Possible
If you can do more than what is asked for during the workout, increase the weight next time.
Hypertrophy VS Strength
What components make up strength?
Muscle CSA
Neural input
Hypertrophy
Volume
Strength
Intensity
Cardio Vs Intervals
Full transcript