7 Training for Endurance

Question 1

3 Determinants of Endurance Performance

Answer 1

• Maximum oxygen uptake (VO2 max)
• Lactate threshold
• Running economy

Question 2

• Maximum oxygen uptake (VO2 max)

Answer 2

– The maximum rate at which oxygen can be taken up and utilised by the working muscles

Question 3

• Lactate threshold

Answer 3

– The oxygen uptake above which blood lactate conc consistently exceeds the resting value

Question 4

• Running economy

Answer 4

– The oxygen cost of running at a specific velocity

Question 5

Limiting factors for VO2 max

Answer 5

Limited by ability of O2 transport to the muscles NOT ability of muscles to take up 02

Question 6

Pulmonary diffusing capacity

Answer 6

• Limited saturation of the blood with O2
  – Highly trained athletes
  – Altitude
  – Pulmonary disease

Question 7

Oxygen carrying capacity

Answer 7

Increase capacity to carry O2
– Blood doping
– Altitude training

Question 8

C0

Answer 8

• 70-85% of VO2 max limitation due to cardiac output
• Stroke volume
• Increase in blood flow and O2 delivery

Question 9

Peripheral component: Skeletal
muscles

Answer 9

• Increase in diffusion capacity,
  mitochondrial enzymes and capillary density
• Limited role in VO2 max during all body work outs

Question 10

Running Economy

Answer 10

• Oxygen cost of exercise is reduced
  post-training
• Post-training runner works less hard at same running velocity
  Higher economy=individual can
  run faster for the same oxygen
  cost (VO2)

Question 11

(5) Principles of Training

Answer 11

• Overload
• Specificity
• Reversibility
• Maintenance
• Individual differences

Question 12

Overload

Answer 12

imposition of a greater than normal stress on a body system: stimulates adaptation in that system to produce an enhanced capacity
for performance

Question 13

Progressive Overload

Answer 13

safe and effective training programme involve progressive overload with adequate recovery time for adaptation to occur

Question 14

Control of Overload

Answer 14

• Overload is typically manipulated by controlling the frequency, duration, intensity of exercise
• Min levels required for adaptation to occur
• Upper limits for frequency, duration, intensity, for safety (to prevent acute injuries and overuse injuries)

Question 15

Changes in VO2 max based on
Training Frequency

Answer 15

Min 2 sessions per week required
VO2 max > 50 ml·kg ·min
More improvement with more frequent training up to 4 sessions per week
High risk of overtraining?

Question 16

Changes in VO2 max based on
Training Intensity

Answer 16

• Supramaximal intensity improvements slightly reduced compared to maximal
• Due to lower overall training volume
• avoided by interval training

Question 17

Intensity is Key (endurance training V02max

Answer 17

• Significantly higher time spent > 90% VO2 max
• > VO2 max occur at sufficient physiological disturbance to factors that determine it (C0 and arterio-venous difference).
• Training should extend stroke volume to its maximal capacity
• sustain exercise training near VO2 max for as long as possible

Question 18

Principles of Training: Specificity

Answer 18

1) Local muscle adaptation is specific to muscle groups used in training
2) Adaptation is specific to the metabolic systems used in training

Question 19

Reversibility

Answer 19

• Training adaptations are rapidly lost if a person stops training
• The body adapts to inactivity
• loss occurs rapidly (first few
  weeks) but detraining may continue over several months

Question 19

Principles of Training: Maintenance

Answer 19

Adaptations can be maintained with the same training stimulus (IMPORTANT)

Question 20

Principles of Training: Individual
Differences

Answer 20

• Training programmes must be
  individualised
• Different results expected from individuals undertaking same training programme

Question 21

Initial fitness levels PoT

Answer 21

↑ initial conditioning level
↓ improvement
– Vice versa

Question 22

Genetics

Answer 22

• VO2 max trainability ~50%
• Some individuals are genetically suited to endurance exercise
• VO2 max inter-individual response to endurance training