Chapter 17 Flashcards
Take a look at figure 17.2 and explain the 3 different training zones:
- moderate
- heavy
- severe
- moderate zone: at least 60min of continuous aerobic exercise
- heavy zone: where speed is developed (not sprint speed! more like “speed endurance”); example: 20-40 min tempo run
- severe zone: where speed endurance is developed; example: interval training!
There are two main types of interval training:
- up to 5 min at 95-100% VO2 max
- 50-100s at intensities GREATER than VO2 max
explain the difference in physiological gains of these 2 types; which one is less suitable for novice athletes?
1st type: allows athletes to run faster for longer periods
2nd type: increases VO2 max the most but is almost in the extreme zone of training; not suitable for novice athletes
Explain the polarized training model
For endurance type training:
- 80% of training volume should be in the recovery/ moderate zones
- 20% in the heavy/severe/extreme zones
summary: high intensity training all the time is not productive! the body needs time to recover
define: mitochondrial biogenesis
- the making of new mitochondria in a cell
aerobically fit people have higher numbers of ____
mitochondria
What happens when athletes train at zones between energy systems? This area is the ideal interval to build more mitochondria. Why?
- ATP is used more quickly than it can be made by the primary energetic systems.
- it generates AMP (adenosine monophosphate) which activates AMPK (AMP kinase). AMPK promotes mitochondrial biogenesis
List the 4 different types of different running training sessions our professor went over in lecture
- recovery runs (20-60min or longer)
- short moderate intensity runs (5-10km)
- long moderate intensity runs (10km+ or if training for a marathon could be as long as 30-35km)
- goal pace runs (example: 3km warm up, 3km at goal pace, 2km cool down)
- hill runs: build leg strength
- long, fast interval runs. 800m or longer and 3-10min. Repetitions of those intervals should add 6-12km total.
- short fast interval runs. depends on distance you want to race. can be as short as 400m. total distance is typically 2-4km
- non weight bearing cross training for 20-40min in the moderate zone
List all the blocks (5) typically used in a periodized block progression training method; briefly explain each
- endurance block: builds distance and endurance (little to no interval training)
- strength block: builds on distance and involves hill work, goal paced runs, and long intervals
- speed block: long and short interval training is common, depends on goals
- recovery block: blocks used between major training blocks; involves only cross training and/or recovery runs; last only around 4-7 days
- taper block: where volume is gradually reduced before an event
define: interval training
- training in which you have alternating periods of intensity
Using thresholds defined in figure 17.2, define HIIT
- High intensity interval training between the LT2 and 100%+ VO2 max thresholds
What physiological changes will you notice when training in short intervals at near max power outputs with adequate rest in between (6)?
- increased enzymes for anaerobic metabolism (specifically the phosphagen system)
- improved neural coordination of faster movements such as maximal acceleration
- improved agility, especially if change of direction is required
- development of precise control over physical stress
- easy observation of progress
- improved psychological ability to endure high power outputs
What physiological changes will you notice when training in long anaerobic intervals at high powered sub max outputs with adequate rest in between (10; you probably wont need to know all ten. just know a few)?
- increased tissue respiratory capacity and stroke volume, which improves VO2 max
- increased enzymes for aerobic and anaerobic metabolism
- increased tolerance to high concentrations of hydrogen ions
- improved pathways for lactate removal and subsequent conversion back to blood glucose
- improved neural coordination from faster movement cycles, such as high-speed sprinting versus jogging
- precise control over physical stress
- development of a good sense of pace
- easy observation of progress
- improved psychological ability to endure local muscle fatigue and discomfort/ familiarity with discomfort
- improved confidence from knowing you have worked at such a high intensity
What are some disadvantages to HIIT (6)?
- decreased enjoyment of training (usually)
- possible increased discomfort due to high intramuscular acidity
- increased muscle fatigue
- increased post exercise muscle soreness
- increased risk of injury
- increased need for mental concentration
Fill in the blank: the central nervous system can take ____ to fully recover from short maximal activities.
5 minutes
When designing a HIIT workout, what should you keep in mind for the work interval (5)? What are the variables you can control (4)?
Things to keep in mind:
- intensity of work interval determines energy system
- you don’t always need to be working maximally; you can use interval training to develop a sense of pace
- only use heart rate for long intervals as HR does not accurately reflect power output in short intervals
- @ intervals over 400m, train at a faster pace than you could sustain in an endurance race
- @ intervals of 50m/100m, aim to work a little more slowly than your PR for those distances
- variables: time, distance, power output, heart rate
When designing a HIIT workout, what should you keep in mind for the rest interval in relation to the different energy systems and work-rest ratios?
- length of rest is determined by how long it takes to recover
- intervals of 3-10s (Phosphagen system) have roughly 1 min of rest for every 10min sprinted (sprint athlete’s rule of thumb); work:rest can be 1:45 or even 1:60
- intervals in the 8-10 range can have work:rest close to 1:20
- glycolytic system: work intervals of 15-90s and work:rest around 1:5 (assuming interval is near maximal effort)
- combined glycolytic and oxidative system: work intervals of 1-3min and work:rest is 1:2 or 1:4
- oxidative system: work interval of over 3min with a work:rest of 1:1 or 2:1 (if lower intensity), or 1:2 (if higher intensity).
What is the typical rule of thumb that sprint athletes use for HIIT?
1 min of rest for every 10m sprinted
When resting between sets of exercise, it is always a good idea to keep moving
- contractions of the leg muscles help push blood back to the heart
- intervals that stress the glycolytic system require very light aerobic exercise to push lactate out of the muscle tissue so it can be used to make more fuel
When designing a HIIT workout, what should you keep in mind for the frequency of HIIT workouts?
- 3x/week will improve the pathway you choose to train (general rule of thumb)
- frequency could be lower or even zero during intiial stages of periodized plan and peak nearer to the competition phase
- exact numbers are beyond the scope of the course
Exercising in water is unique. Explain its uniqueness in relation to: safety
- safety: water resistance slows down movements, reduces jerky movements, and removes the potential of falling
Define: Archimedes’ principle
Archimedes’ principle states that the upward buoyant force that is exerted on a body immersed in a fluid, whether fully or partially submerged, is equal to the weight of the fluid that the body displaces.
Exercising in water is unique. Explain its uniqueness in relation to: resistance
- resistance: water is 800x more dense than air and requires more force to push out of the way. Water’s viscosity means its great for resistance training (the faster you push water the greater the resistance).
Exercising in water is unique. Explain its uniqueness in relation to: buoyancy
- buoyancy: water buoyancy helps reduce impact forces; a person neck deep in water has to bear only 10% of their body weight
Exercising in water is unique. Explain its uniqueness in relation to hydrostatic pressure:
- hydrostatic pressure: water pressure is like a full body support tensor bandage. Venous return to the heart is enhanced. Helps to squeeze edema (interstitial fluid from swelling) out of injured joints
Exercising in water is unique. Explain its uniqueness in relation to: the urinary system
- urinary system: hydrostatic pressure causes blood to shift from the periphery to the central circulation and the body senses this increase in blood volume. This increases urinary output.
Exercising in water is unique. Explain its uniqueness in relation to: thermal conductivity
- thermal conductivity: water transfers heat away from the body 25x more quickly than the air so exercise created by heat is quickly dissipated
How does swimming effect our body composition? Explain in terms of body fat and in bone density changes
- body fat does not change very much in comparison to the change in body fat when doing dry land exercises. weight bearing activities are best for weight loss
- swimming does not improve bone density as much as dry land activities such as resistance training and weight bearing exercises
What are some common aerobic fitness assessments (6)? Identify which one is submaximal and maximal.
submaximal:
- rockport walking test (1mi walk); best for novice athletes/ elderly
- cooper test (12min run)
- 1.5 mile run
- YMCA bicycle ergometer test
maximal:
- beep test, shuttles, etc
- critical power (velocity)
Fill in the blank: critical power or velocity theoretically coincides with ____
- LT2 (the maximal lactate steady state. see figure 17.2)
FIll in the blank: for critical power or velocity testing all tests must be performed at the _______________ the subject can sustain for the duration of the test
- highest power or velocity
What are the recommended durations for a critical power/ velocity assessment (4)?
- 3, 6, and 15, or 20 minutes
* note: sometimes it is easier for the athlete to run precise distances and collect those times
Explain the expected physiological improvements for advanced aerobic athletes, specifically the cardiovascular changes at rest (5). Also state 2 variables that do not change.
- weight of heart increases
- volume of heart increases
- decrease in heart rate
- increase in stroke volume
- no change in cardiac output
- increase in blood volume (up to 20%)
- hemoglobin concentration does not increase
Explain the difference between systemic change and biochemical/cellular change.
- systemic change: changes in the DELIVERY of oxygen to the muscles rather than changes at the cellular level
- example: increase in stroke volume is systemic; increase in mitochondrial enzyme concentration is a biochemical/ cellular change
Explain the expected physiological improvements for advanced aerobic athletes, specifically the cardiovascular changes during sub-maximal exercises (5). Also state 1 variable that does not change/ changes very little
- decrease in heart rate
- increase in stroke volume
- slight decrease in cardiac output for a given sub-max workload
- increase in mechanical efficiency
- decrease in amount of air breathed at a particular rate of sub-maximal oxygen consumption
- no change/ slight decrease in oxygen consumption (any decrease is due to an increase in mechanical efficiency)
Explain the expected physiological improvements for advanced aerobic athletes, specifically the cardiovascular changes during maximal exercise (5). Also state 1 variable that does not change/ changes very little
- increase in maximum stroke vol.
- increase in maximum cardiac output
- increase in maximal (a-v)O2 diff.
- increase in max. oxygen consumption (see Fick equation)
- increase in max. minute ventilation
- no change/ slight decrease in maximal heart rate
What are some muscle differences we can see when comparing an advanced aerobic athlete vs a novice/ non athlete?
- higher capillary density
- increased size and number of mitochondria
- increased level of aerobic system enzymes
- increased myoglobin content of skeletal muscle
- increased mobilization and oxidation of fat in trained muscles (trained persons use more free fatty acids for energy vs a novice at any sub-max work rate)
- increased oxidation of carbs in trained muscles
Define and give the function of myoglobin.
- protein that carries oxygen from blood to the inside of our muscle fibres
Why may you notice that endurance athletes or cyclists have big calves or quads but they don’t necessarily lift?
- slow twitch fibres may selectively hypertrophy, so endurance athletes may have slow twitch fibres larger than fast twitch fibres in the same muscle
What are some neuromechanical differences we can see when comparing an advanced aerobic athlete vs a novice/ non athlete?
- movement patterns/ skills are learned and can be repeated more easily
- increase in efficiency of movement
- tolerance of mechanical stress (example: runners can better tolerate impact of many many foot strikes)
Quiz yourself: What is the suggested split of training zones (based on the) polarized training model? R/M= recovery/moderate; H/S= heavy/severe A) 80% R/M; 20% H/S B) 60% R/M; 40% H/S C) 90% M; 10% H; 5% S D) 40% R; 30% M: 30% H/S
A) 80% R/M; 20% H/S
Quiz yourself: Which of the following is the most suitable work interval/ rest relief ratio for the ATP-PC (phosphagen) system (assuming maximal or near maximal effort)? A) 1:1 B) 1:3 C) 1:5 D) 1:10 E) 1:20+
E) 1:20+
Quiz yourself: given the options below, which would you choose as the best way to increase running VO2 maximum?
A) Strength train
B) Running long slow distances for long periods of time
C) run close to 100% VO2 max for 3-4 intervals
D) run a series of 30m sprint intervals w/ long rest periods
E) run backwards
C) run close to 100% VO2 max for 3-4 intervals
