chapter 5: metabolic energy system training

Question 1

ATP(Adenosine Triphosphate

Answer 1

produced by the body from the foods it consumes. ATP is produced aerobically(with oxygen) and anaerobically(without oxygen)

Question 2

Normal Heartbeat

Answer 2

70 bpm at rest

heart of a well trained athlete can be as low as 40 bpm

Question 3

Pulmonary ventilation

Answer 3

process by which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin

Question 4

cardiac output

Answer 4

the amount of blood the heart pumps per min

Question 5

stroke volume

Answer 5

amount of blood pumped with each contraction of the ventricles

Question 6

HR change from rest to max

Answer 6

can change by a factor of 3, 60bpm-180bpm.

stroke volume only changes by 1.7

Question 7

resting cardiac output

Answer 7

around 6 L/min and about 20-25 L/min during max exercise

Question 8

for aerobic athlete

Answer 8

may be over 40 L/min

Question 9

Systolic/Diastolic explained

Answer 9

with each contraction the heart pumps blood out of the left ventricle into the aorta, distending it and creating pressure(systolic) on the vascular wall. during the relaxation phase of the cardiac cycle(between beats) the blood pressure(diastolic) in the arterial system declines

Question 10

Aerobic system

Answer 10

aerobic exercise requires the body to take oxygen from the atmosphere, deliver it to the lings, transer it into the blood, and pump it to the working muscles where it is used to oxidize carbs and fats in order to produce ATP, the energy pathway is often termed the oxidative(oxygen) system and involves several body systems including the respiratory, cardiovascular, muscular, and endorcine

Question 11

Anaerobic System

Answer 11

Anaerobic metabolism is the ability of the body to produce energy by metabolizing carbs in the absence of oxygen
high power but not for very long, primary fuel for anaerobic ATP production is glucose stored in muscles and the liver as glycogen,. a large molecule made up of chains of glucose. Energy pathway is often referrred to as the glycolytic or lactic acid system
The anaerobic pathways are the main source of energy for high intensity, short duration activities

Question 12

anaerobic threshold

Answer 12

the point during high actitivty when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called lactic threshold

Question 13

Creatine Phosphate(CP)

Answer 13

second source of anaeroibic ATP production, very high power but very low capacity
if this was the soul source of energy exercise would be sustained for 10-15 seconds

Question 14

at the onset of exercise

Answer 14

ATP-CP system is the first active bioenergetic pathway that gives way to glycolysis and then finally to aerobic enregy production. after a steady state is reached, the body’s ATP requirement is met via the balanced delivery and use of oxygen using aerobic metabolism

Question 15

energy needed for exercise

Answer 15

is not provided by any single bioenergetic pathway, but rather from a mixture of several metabolic energy systems that overlap based on the intensity and duration of work

Question 16

regression formula

Answer 16

formula used to estimate an individuals maximal HR to assist in metabolic energy system programming
208-(0.7 x age)

Question 17

Karoven Method

Answer 17

(208- (0.7 x age)) - resting hr) x desired % for training + resting HR=HRmax

Question 18

THR

Answer 18

can be obtained by multiplying the estimated HRmax by the desired % of intensity of training

Question 19

Zone 1

Answer 19

65-75% of HRmax, used for recovery or lower intensity

multiply by 0.65

Question 20

Zone 2

Answer 20

76-85% of HRmax, closer to the anaerobic threshold(AT), or higher intensity. helps improve it
multiply by 0.85

Question 21

Zone 3

Answer 21

86-95% of HRmac, considered closer to peak training, which is just below HRmax, but above anaerobic threshold
multiply by 0.90
aids in the devlopment of max metabolic energy system fitness. also expends the highest number of calories per min compared to the other training zones

Question 22

Acute metabolic energy system training varibles

Answer 22

modality, intensity, duration, frequency

Question 23

Steady state training

Answer 23

long-slow distance-training that maintains a slower speed so the person can cover long distances
race pace-pace in time or % max HR that a person will use for competitive racing
% of max HR pace-the intensity of training a person will use based upon their actual or estimated HRmax

Question 24

Interval Training

Answer 24

training concept enables higher intensity effort by providing bouts or recovery between each rep of exertion. ratios of 1:1-1:5

Question 25

high intensity interval training(HIIT)

Answer 25

training at or above 90% VO2 peak for bouts lasting for seconds to mins.
does not produce muscle hypertrophy
targets the cell pathways like ATP regen, not metabolic pathways

Question 26

HIIT induces the following adaptations

Answer 26

increased synthesis of new mitochondria
increased mitochondrial biogensis leads better energy prodcution, and improved fatigue resistance
mitochondria are better able to oxidize fatty acids
sparing of muscle glycogen, prolonging time to sxhaustion and resulting in less lactate production and delayed fatigue

Question 27

Stage 1: Aerobic endurance

Answer 27

designed to develop a foundation or aerobic endurance and utilizes long, slow, steady state training with zones 1 and 2 for a total of 4-6 days/week
reps lasting 1-3 mins with 1 min recovery for this stage

Question 28

Stage 2: Anaerobic Endurance

Answer 28

combines race pacing, % of race pace and high intesnity intervals to promote anaerobic endurance while enhancing high intensity endurance. 4-6/per week with a mixture of steady state and interval WOs
Steady state lasting 15-30 mins and high intensity sessions of 10-20 mins are sufficent. rest during high intesnity should be 2-3 times the length of work time

Question 29

Stage 3: Anaerobic Power

Answer 29

progresses to higher % of race pace, cont use of high intensity intervals, and continuous HR training sessions in Zone 3 and gradual inclusion of sprint training
3-4/week

Question 30

Stage 4: Sport Specific training

Answer 30

focuses on drills that help imporve conditioning throught he use of linear, multidirectional and SS activities performed as conditioning. avoid excessive training volume at the highest intensities