ch 18 Flashcards
how do we assess aerobic power? (performance)
-VO2 max w lab equipment
-field tests= less accurate
-can assess critical power (CP) or critical velocity (CV)
2 reasons for CV (critical velocity) testing
- it is more complex than the 1.5 mile run for example
- need to understand the physiology (lactate threshold…) to understand programming variables
what is the goal of exercise testing for endurance athletes?
to increase the percentage of VO2 max that the second lactate threshold (LT2) occurs
what is important in a CV test?
the tests must be performed at the highest power/velocity that the subject can sustain
explain details about how a CV test would go
3, 6, and 15/20 min or multiples of 200 or 400 (track laps)
-times recorded in sec
-avg velocity is in meters/sec
What is the concept of critical velocity
=running speed at which runner could theoretically run for an infinite time
VO2 slow component
we use more O2 as we become more fatigued/duration increases
–> VO2 slow component causes a reduction in power
VO2 slowly increases for exercise above LT1 but below LT2
Mitochondrial Biogenesis
aerobically fit people have higher numbers of mitochondria
—> will not get this from low intensity (ex. long distance running)
–> when athletes train at the transition points between the energy systems, ATP is used more quickly than it can be made!
what drives the best improvements in aerobic capacity?
high intensity training
(especially for performance-minded clients)
–> but does not have to be programmed for everyone
How should we measure intensity in a program?
Percentage of max HR
Training zones for endurance athletes
- Recovery zone= clearing blood lactate, not about improvement
-Moderate zone= 70-80% max HR. improves stores of oxidative energy substrates (glycogen, fatty acids), not about improving speed.
-Heavy zone= developing race speed/pace for a period of time. could do lower intensity, then period in heavy zone to shift LT2
-Severe zone= must be done in intervals, improves stores of glycolytic energy stores
-Extreme zone= above 100% VO2 max. not used by most endurance athletes, improves ANAEROBIC glycolytic storage.
How do we balance heavy and high intensity training/training zones in a training plan?
Polarized training model
Polarized training model
80% of training volume in recovery/moderate zones
20% in heavy/severe zones
What is an alternative to traditional periodization?
simultaneously developing different training abilities throughout the season
-Block periodization
-highly concentrated training blocks in sequences of 1-4 weeks
Why is there sometimes a decrease in volume in an 8 week running plan in the last week?
deloading to prevent injury/overtraining before a race
most people only “cross-train” in one energy system..
aerobic conditioning
–> runner may swim etc. this is still goof bc it will stress different neuromotor patterns but does not do much for strength, sprint or power
Aerobic interval training
-interval training= refers to the training w alternating periods of intensity
-aerobic intervals are excellent for novices and can help them safely build up continuous running
HIIT can be between…
LT2 and 100% VO2 max
HIIT: which variables can be manipulated
-work interval intensity and duration
-relief interval intensity and duration
-exercise modality
-number of reps and sets
-frequency (sessions/week)
The Work interval
-determines energy systems targeted
-variables: time, distance, power output, and HR
Name of intervals above 100% VO2 max
anaerobic intervals
–> sprint interval training are prescribed by distance not time
Rest interval intensity and duration
length of rest is determined by how long it takes to recover and which energy system was used
use the term: work-to-rest ratio
Rest interval: Phosphagen system
work interval= less than 10 sec
work to rest interval=
1:45 or 1:60
–> CNS can take 5 min to recover for short maximal activities
Combines phosphagen and glycolytic systems rest
work intervals of 15-30 sec
extreme zome
W:R= 1:5 or 1:10
Glycolytic system rest
work intervals of 30-90 sec
W:R= 1:5 or more
combined glycolytic and oxidative rest
work intervals of 2-3 min
in extreme zome
W:R= 1:2 up to 1:4
oxidative system rest
work interval over 3 min
in severe zome
W:R of 1:1 up to 1:2
W:R can be 2:1 if not maximal effort
If you only take a short rest , you start the next interval without enough
ATP-PC and neurotransmitters to work at your highest intensity
–> instead of training your phosphagen system, athletes train the glycotic system bc pace drops off
how to rest properly
keep moving
–> walking etc
–> contractions of leg muscles push blood back to heart
Exercise modality with HIIT for specific sports
larger athlete may do bike sprints to reduce load on body from running
Frequency of HIIT training
3 times per week will give excellent improvements
-frequency may be lower during initial stages and peak near competition
disadvantages to HIIT
-decreased enjoyment of training bc higher stress
-intramuscular acidity= discomfort
-increased muscle fatigue
-increased post-exercise muscle soreness
-risk of injury
-need mental concentration
why is water good for training
-safety= slows down jerky movements
-resistance= water is denser, faster you push more resistance
-buoyancy= weight bearing is less of an issue
-hydrostatic pressure= resp system works harder under water, enhanced venous return to heart
-urinary system= increased hydrostatic pressure increases urinary output
-thermal conductivity= heat created by exercise is less of an issue
-body composition= swimmer have higher bf%, swimming will not improve bone density as well as resistance training
Cardiovascular changes at rest (Aerobic training)
-weight and volume of heart increase
-increase in blood volume
-decrease in HR, increase in SV, no change in cardiac output
carsiovascular changes during rest: submaximal training
-slight decrease in cardiac output
-no change/slight decrease in O2 consumption
-decrease in HR and increase in SV for a given submax workload
Neuromechanical changes to endurance training
-mvmnt pattens/skills are learned. improves efficiency
-mechanical stress forces adaptation
–> foot strikes in runners are better tolerated
CV coincides w/
LT2
