Aerobic Endurance Training Part 2 Flashcards
T/F Endurance trained athletes & untrained individuals do not demonstrate the same response to submaximal continuous training
True
What are 3 other terms that can also be used for submaximal endurance training
Continuous aerobic training, long, slow distance training
Does additional increase in submax endurance training volume in highly trained athletes further enhance performance or associated physiological variables?
No
In highly trained athletes what does submaximal endurance training 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
What was the first study of its kind to examine HIIT
Weston et al., 1997
What did the study say was the physiological response to HIIT
- No up-regulation of oxidative
or glycolytic enzyme activity - Improvement in 40 km cycling
time-trial - Improvement in peak power output
What do central adaptations increase
Delivery of O2 to exercising muscles
What do peripheral adaptations increase
Utilization of O2 by the working muscles
List the adaptations to endurance training for sedentary and recreationally active individuals
- Lower HR at pre-training work rates
- Hypervolemia
- Greater CO
- Greater SV
- Increased VO2 max
- Increased capillary density
- Increased mitochondrial
volume - Reduction in glucose & muscle glycogen utilization
- Lower blood lactate levels at the same absolute workload
What is the oxidative enzyme activity in highly trained vs untrained individuals
Up to 3-4 times higher in highly-trained athletes
What is the capillaries per muscle fiber in highly trained
up to 3 times more
T/F Highly trained athletes have a greater percentage of fast twitch muscle fibers compared to untrained individuals
false, there is a greater percentage of slow twitch muscle fibers
VO2 max in sedentary individuals
<45
VO2 max in recreationally active individuals
45 to 60
VO2 max in highly trained athlete’s
> 60
How many weeks of HIIT has been shown to markedly improve VO2 max in SEDENTARY & recreationally active individuals
10 weeks
T/F HIIT can elicit rapid improvements in aerobic fitness
True
How long do the short to moderate bouts of exercise last in a HIIT
10s to 5 min
T/f HIIT can increase fat oxidation in untrained individuals
true
HIIT exercise causes a use of more lipids and less glycogen in which individuals
untrained
what does HIIT stand for
High Intensity Interval Training
HIIT enhances oxidative capacity in which type of fibres for untrained individuals?
Type 2
HIIT increases ______ (3) in untrained individuals
- Increased peak anaerobic power output
- Increased total work done
- Increased VO2 max
Which 5 enzymes activity is increased in untrained individuals because of HIIT
- HK (hexokinase)
- PFK (phosphofructoknase)
- SDH (citrate synthase)
- MDH (malate dehydrogenase)
Which 5 enzymes activity is increased in untrained individuals because of HIIT
- HK (hexokinase)
- PFK (phosphofructoknase)
- SDH (citrate synthase)
- MDH (malate dehydrogenase)
Why is HIIT more effective at increasing endurance performance than continuous submax training alone?
HIIT has an upregulation of both aerobic and anerobic metabolism
What is the most common response to HIIT in untrained and moderately active individuals
Improved capacity for aerobic metabolism:
- increased expression of type 1 fibres
- increased capillarisation
- increased oxidative enzyme activity
What distance runner does HIIT help
3km & 10 km running performance in middle and long-distance runners
Which type of cyclists does HIIT help
40 km time-trial performance in endurance trained cyclists
T/F HIIT has shown to improve VO2 max and economy of motion
False, no improvements have been observed
What are the 6 variables used to prescribe endurance exercise training intensities
- VO2 max
- Anaerobic Threshold (AT)
- Lactate Threshold (Tlac)
- Ventilatory threshold (Tvent)
- Onset of Blood lactate Accumulation (OBLA)
- Vmax
Prescription of HIIT sessions Vmax
Exercise intensity
Prescription of HIIT sessions Tmax
Exercise interval duration
What is Vmax
The velocity at which VO2 max is achieved
What has Vmax been shown to predict?
Performance in middle and long-distance running events
What is Tmac?
The time that an athlete can run at their Vmax
T/F Tmax is highly objective, even amongst runners with the same Vmax
False, it is highly subjective
Tmax has been shown to correlate ______ with VO2 max and Vmax and _____ with the anaerobic threshold
negatively; positively
