Training effect
Encyclopedia
Training effect refers to specific changes in muscular, cardiovascular, and neurohumoral systems
that lead to improvement in functional capacity and strength
due to regular endurance
or resistance training
. It has also been defined as "an elevation of metabolism
produced by exercise
".
Kenneth H. Cooper
for the United States Air Force
discovered this effect in the late 1960s and coined the term.
The measured effects were that muscles of respiration were strengthened, the heart was strengthened, blood pressure was sometimes lowered and the total amount of blood and number of red blood cells increased, making the blood a more efficient carrier of oxygen. VO2 Max
was increased.
in a wide variety of schedules - Cooper found it best to award "points" for each amount of exercise (as laid out in the detailed tables in his classic 1968 book "Aerobics" ISBN 0-553-20992-2, reprinted and expanded several times) and require 30 points a week to maintain the Training Effect.
Cooper instead recommended a "12-minute test" (the Cooper test
) followed by adherence to the appropriate starting-up schedule in his book. As always, he recommends that a physical exam should precede any exercise program. (A newly-recognized effect is that of Exercise hypertension
, for which there is a medical test.)
The physiological effects of training have received much further study since Cooper's original work. It is now generally considered that effects of exercise on general metabolic rate (post-exercise
) are comparatively small and the greatest effect occurs for only a few hours. Though endurance training does increase the VO2 max
of many people, there is considerable variation in the degree to which it increases VO2 max
between individuals and, in some, training appears to have no measurable effect at all.
Biological system
In biology, a biological system is a group of organs that work together to perform a certain task. Common systems, such as those present in mammals and other animals, seen in human anatomy, are those such as the circulatory system, the respiratory system, the nervous system, etc.A group of systems...
that lead to improvement in functional capacity and strength
Physical strength
Physical strength is the ability of a person or animal to exert force on physical objects using muscles. Increasing physical strength is the goal of strength training.-Overview:...
due to regular endurance
Endurance training
Endurance training is the deliberate act of exercising to increase stamina and endurance. Exercises for endurance tends to be aerobic in nature versus anaerobic movements. Aerobic exercise develops slow twitch muscles...
or resistance training
Resistance training
Resistance training has two different meanings. A broader meaning that refers to any training that uses a resistance to the force of muscular contraction , and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide...
. It has also been defined as "an elevation of metabolism
Metabolism
Metabolism is the set of chemical reactions that happen in the cells of living organisms to sustain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Metabolism is usually divided into two categories...
produced by exercise
Physical exercise
Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of...
".
Kenneth H. Cooper
Kenneth H. Cooper
Kenneth H. Cooper is an doctor of medicine and former Air Force Colonel from Oklahoma, who introduced the concept of aerobics. He is the author of the 1968 book Aerobics, which emphasized a point system for improving the cardiovascular system...
for the United States Air Force
United States Air Force
The United States Air Force is the aerial warfare service branch of the United States Armed Forces and one of the American uniformed services. Initially part of the United States Army, the USAF was formed as a separate branch of the military on September 18, 1947 under the National Security Act of...
discovered this effect in the late 1960s and coined the term.
The measured effects were that muscles of respiration were strengthened, the heart was strengthened, blood pressure was sometimes lowered and the total amount of blood and number of red blood cells increased, making the blood a more efficient carrier of oxygen. VO2 Max
VO2 max
VO2 max is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual...
was increased.
Exercise
The exercise necessary can be accomplished by any aerobic exerciseAerobic exercise
Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...
in a wide variety of schedules - Cooper found it best to award "points" for each amount of exercise (as laid out in the detailed tables in his classic 1968 book "Aerobics" ISBN 0-553-20992-2, reprinted and expanded several times) and require 30 points a week to maintain the Training Effect.
Cooper instead recommended a "12-minute test" (the Cooper test
Cooper test
The Cooper test is a test of physical fitness. It was designed by Kenneth H. Cooper in 1968 for US military use. In the original form, the point of the test is to run as far as possible within 12 minutes...
) followed by adherence to the appropriate starting-up schedule in his book. As always, he recommends that a physical exam should precede any exercise program. (A newly-recognized effect is that of Exercise hypertension
Exercise hypertension
Exercise hypertension is an excessive rise in blood pressure during exercise. Many of those with exercise hypertension have spikes in systolic pressure to 250 mmHg or greater....
, for which there is a medical test.)
The physiological effects of training have received much further study since Cooper's original work. It is now generally considered that effects of exercise on general metabolic rate (post-exercise
Excess post-exercise oxygen consumption
Excess post-exercise oxygen consumption is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt." In historical context the term "oxygen debt" was popularized to explain or perhaps attempt to quantify anaerobic energy expenditure,...
) are comparatively small and the greatest effect occurs for only a few hours. Though endurance training does increase the VO2 max
VO2 max
VO2 max is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual...
of many people, there is considerable variation in the degree to which it increases VO2 max
VO2 max
VO2 max is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual...
between individuals and, in some, training appears to have no measurable effect at all.