AEROBIC ENDURANCE TRAINING Flashcards
highest O2 consumption or exercise intensity achieved with _ 1.0 mM increase in blood lactate concentration above the pre-exercise level.
<
Lactate threshold if often used as a marker of what
anaerobic threshold
in untrained and trained athlete VO2max typically begin at
untrained: 50% to 60%
trained: 70% to 80%
what is onset blood lactate
is the exercise intensity at which the concentration of lactate in the blood reaches 4.0 mM.
what is maximal lactate steady state
is defined as the exercise intensity where maximal lactate production is equal to maximal lactate clearance within the body.
what is consider to be the better indicator of aerobic endurance performance between VO2 max, LT and maximal lactate steady state
maximal lactate steady state
An improvement in exercise economy
can enhance
maximal aerobic power & lactate threshold.
Factors That Affect Exercise Economy During Cycling
Body mass, Cycling velocity, and Aerodynamic positioning.
Better aerobic endurance performers have a slightly shorter/longer stride length & greater/lesser stride frequency compared to less successful performers.
shorter
greater
At high exercise intensities ≥ 70% VO2max
what is the fuel source
CHO than fat
in trained aerobic endurance athlete what is the energy contribution
At any given intensity, the fat contribution to energy production > less trained athletes
Major benefit from the ability to use more fat as a fuel source
Conservation of muscle & liver glycogen.
Potential limitation during prolonged exercise
CHO availability
Carbohydrate ingestion during exercise improve what
Improves aerobic endurance performance in events lasting > 60 min
which muscle fibers are predominant in elite aerobic endurance athletes.
are predominant in elite aerobic endurance athletes.
characteristic type I muscle fibers
are predominant in elite aerobic endurance athletes.
have a high capacity for aerobic metabolism.
have a high mitochondrial density & oxidative enzyme capacity.
appear to be critical for aerobic endurance athletes.
To improve aerobic endurance performance
select activities that mimic as closely as possible to
the movement pattern employed in competition.
training depend on
an interaction of exercise intensity & duration,
the athlete’s training status, &
the specific sport season.
The regulation of exercise intensity:
is critical to what
success of each training session & ultimately the entire program
The most accurate methods for regulating exercise intensity are:
to monitor O2 consumption during exercise to determine its % VO2max, &
to periodically measure [blood lactate] to determine the relationship to the lactate threshold.
The most accurate methods for regulating exercise intensity are:
to monitor O2 consumption during exercise to determine its % VO2max, &
to periodically measure [blood lactate] to determine the relationship to the lactate threshold.
Most accurate means of regulating intensity using heart rate
Determine the specific HR associated with the desired %VO2max, or
Determine the HR associated with the lactate threshold.
Both require lab testing.
Less accurate means of regulating intensity with heart rate
Karvonen Method
Percentage MHR Method
what can be used to accurately regulate intensity when there are changes in fitness level.
rating of perceived exertion
is rating of perceived exertion A valid monitoring tool of aerobic exercise intensity.
yes
why does power measuring device is used in cycling
because metabolic rate is closely related to mechanical power production.
what power measuring device allow
Allows reproducible intensity efforts,
which are independent of environmental conditions.
unlike other methods of regulating aerobic exercise intensity such as HR, RPE, & training velocity.
each week of training.
Typically, exercise frequency, intensity, or duration should not increase more than _% each week
10%
When it is no longer feasible to increase either frequency or duration of exercise, only what can be manipulated
intensity
what are the disadvantage of low, slow distance training
Does not stimulate the neurological patterns that are required during a competitive race.
May result in adaptations in muscle fibers that are not used in competition.
purpose of pace/tempo training
To stress the athlete at a specific intensity & improve energy production from both aerobic & anaerobic metabolism.
2 Types of Pace/Tempo Training
Steady Pace/Tempo Training
Intermittent Pace/Tempo Training
what is steady pace/tempo training
Continuous training conducted at an intensity equal to the lactate threshold for durations of ~ 20-30 min
what is Intermittent Pace/Tempo Training
Training session is composed of a series of work:recovery periods.
Work Intervals
Shorter
Intensity = steady threshold workout
Recovery Periods
Brief
Intermittent Pace/Tempo Training is also referred as
as tempo intervals, cruise intervals, or threshold training.
what is high-intensity interval training
A form of training that uses repeated high-intensity exercise bouts interspersed with brief recovery periods.
Athletes need to spend several minutes above _% VO2max for an optimal stimulus.
90
frequency of high-intensity interval training
1x/week
An Example of an Appropriate Work-to-Rest Ratio for Long-Interval HIIT
Work intensity: ≥ 90% VO2max
Work interval: ≥ 2-3 min
Rest (relief) interval: ≤ 2 min
what is fartlek training
is a combination of several of the previously mentioned types of aerobic endurance training
Sample Fartlek Run
Easy running (~70% VO2max) combined with either
Hill work or
Short, fast bursts of running (~85-90% VO2max) for short time periods.
fartlek training can be adapted for
cycling and swimming
benefit of LSD training
Enhanced CV & thermoregulatory function.
Improved mitochondrial energy production.
Improved oxidative capacity of skeletal muscle.
Increased utilization of fat as fuel.
Likely improvement of the lactate threshold intensity.
Eventual shift of Type IIx fibers to Type I fibers.
benefit of pace/tempo training
Improved running economy.
Increased lactate threshold.
benefit of interval training
Increased VO2max.
Enhanced anaerobic metabolism.
Improved running economy.
benefit of HIIT training
Improved:
running speed.
running economy.
ventilatory threshold.
buffering of hydrogen ions.
utilization of fat as a fuel source
final kick or push at the end of an aerobic endurance race.
benefit of fartlek training
enhance VO2max.
increase the lactate threshold.
improve running economy.
improve fuel utilization.
what is cross-training
is a mode of training that can be used to maintain general conditioning in athletes during:
periods of reduced training due to injury or
recovery from a training cycle.
when does detraining occurs
when an athlete reduces training frequency, duration, and/or intensity, or stops training altogether due to a break in the training program, injury, or illness.
how can detraining can be minimize
can be minimized by continuing an athlete’s primary mode of exercise at a reduced frequency & intensity, if possible.
what is tapering
is the systematic reduction of training duration & intensity, combined with an increased emphasis on technique work & nutritional intervention.
objectif of tapering + benefit
To attain peak performance at the time of competition.
Helps facilitate recovery & rehydration.
Promotes increases in muscle & liver glycogen stores.
what is linear tapering model
a gradual decrease in the overall daily training volume throughout the duration of the taper
what is step tapering model
an abrupt & considerable reduction (≥ 50%) in training volume that is maintained throughout the duration of the taper without change
what is progressive tapering model
is a combination of the linear & step tapering models.
rapid 10% to 15% immediate reduction in training volume, with smaller, more gradual reductions in volume at each tier.
possible benefit of resistance training
Improvement in short-term exercise performance.
Faster recovery from injuries.
Prevention of overuse injuries.
Reduction of muscle imbalances.
resistance training can improve what
hill climbing, bridging gaps between competitors during breakaways, & the final sprint.
resistance training can improve what
hill climbing, bridging gaps between competitors during breakaways, & the final sprint.
altitude is what
is the height above sea level ranging from > 500 m to > 5,500 m
effect of acute altitude exposure
Decrements in aerobic endurance performance may begin at altitudes as low as 700 m.
acclimatization to altitude may occurs when
between 12 & 14 days at moderate altitudes up to 2,300 m, but can take up to several months
Recommendations for Optimizing Aerobic Endurance at Altitude
Arrive immediately before the competition, or
Up to 12 weeks of altitude exposure
Training at Altitude to Produce an Ergogenic Effect
Athletes must receive a hypoxic dose of training ≥12 hours/day for a minimum of 3 weeks at moderate altitude (about 2,100 to 2,500 m).
what is an Altitude training method commonly used by aerobic endurance athletes
live high, train low
what does live high, train low means
Live at moderate altitudes (2,000 to 3,000 m), & train at near sea level.
can live high, train low provide and ergogenic benefit
yes
do endurance trained athlete and untrained individual demonstrate the same response to submaximal continuous training.
no
what is submaximal. endurance training also know as
as continuous aerobic training or long, slow distance training.
does An additional increase in submaximal endurance training (volume) in highly trained athletes appear to further enhance performance or associated physiological variables.
no
In highly trained athletes submaximal endurance training does not further enhance:
Endurance performance
Maximal oxygen uptake
Anaerobic threshold
Economy of motion
Oxidative muscle enzymes.
what is the only type of training that can improve endurance performance in highly trained endurance athletes.
HIIT
central adaptation increase what
delivery of O2 to exercising muscle
peripheral adaptation increase what
utilization of O2 by the working muscle
Highly-Trained Athletes Compared to Untrained Individuals
Up to 3 to 4 x higher oxidative enzyme activity.
Up to 3 x more capillaries per muscle fibre.
A greater percentage of slow twitch muscle fibres.
Highly-Trained Athletes Compared to Untrained Individuals
Up to 3 to 4 x higher oxidative enzyme activity.
Up to 3 x more capillaries per muscle fibre.
A greater percentage of slow twitch muscle fibres.
has been shown to markedly increase VO2max in sedentary & recreationally active individuals.
10 week of HIIt
broad definition of HIIT exercise
Repeated bouts of short to moderate duration exercise (10 s to 5 min) completed at an intensity that is greater than the anaerobic threshold.
Exercise bouts are separated by brief periods of low-intensity work or inactivity that allow a partial but often not a full recovery.
purpose of HIIT
To repeatedly stress the physiological systems that will be used during a specific endurance-type exercise to a greater extent than that which is usually required during the activity
which one btw HIIT and continuous submaximal training improve endurance performance to a greater extent
HIIT
Most Common Response to HIIT in Untrained & Moderately Active Individuals
Improved Capacity for Aerobic Metabolism
Increased expression of type 1 fibres
Increased capillarisation
Increased oxidative enzyme activity
The Influence of HIIT on Performance
3 km & 10 km running performance in middle & long-distance runners.
40 km time-trial performance in endurance-trained cyclists.
Increased physical work capacity (Ppeak).
Increased ventilatory threshold (Tvent).
No improvements have been observed in VO2max & economy of motion.
Physiological Mechanisms to Improved Endurance Performance in Highly Trained Athletes Following HIIT -> central adaptation
Increase in stroke volume
Increased plasma volume
Hypervolaemia
An improvement in heat tolerance
Via an augmentation of cutaneous blood flow and/or sweating rate
Proposed Physiological Mechanisms to Improved Endurance Performance in Highly Trained Athletes Following HIIT -> peripheral adaptation
Increased oxidative enzyme activity
Greater use of fatty acids
Increased glycolytic enzyme activity
Increased glycogenolytic capacity
Increased capacity of skeletal muscle to buffer H+ ions
Altered expression of Na+-K+-ATPase & SR Ca2+-ATPase
An up- or down-regulation of muscle cation pumps
Increases in myoglobin stores
Increased capillary density
Increased expression of type I fibres
what are the other factor that improved endurance performance in highly trained athleted following HIIT
Biomechanical Changes
could improve exercise efficiency
Adaptation of the CNS
Attenuated muscle sympathetic nerve activity during exercise
Adaptation of the Endocrine System
Increased capacity for NE release during exercise
HIIT Programme Optimization in Highly Trained Endurance Athletes
Optimal
Exercise intensity
Exercise duration
Number of interval bouts
Type of recovery between exercise bouts (active vs passive)
Duration of recovery between exercise bouts
HIIT program requires manipulation according to
Periodization phase of annual training programmes
Athlete’s training status
Athlete’s individual response to a training stimulus
Variables Used to Prescribe Endurance Exercise Training Intensities
VO2max
Anaerobic Threshold (AT)
Lactate Threshold (Tlac)
Ventilatory Threshold (Tvent)
Onset of Blood Lactate Accumulation (OBLA)
Vmax
Variables Used to Prescribe Endurance Exercise Training Intensities
VO2max
Anaerobic Threshold (AT)
Lactate Threshold (Tlac)
Ventilatory Threshold (Tvent)
Onset of Blood Lactate Accumulation (OBLA)
Vmax
what is V max
is a variable that has been used with reasonable success in prescribing endurance exercise training intensities in runners.
is the velocity at which VO2max is achieved.
what is defined as the running speed during an incremental test at which VO2max is attained.
Vmax
what has been shown to predict performance in middle- & long-distance running events.
Vmax
what is Tmax
The time that an athlete can run at their Vmax.
The time to exhaustion at Vmax.
Highly subjective, even amongst runners with the same Vmax.
Fractional utilization of Tmax emerges as an appropriate marker for establishing interval duration.
