chapter 5: metabolic energy system training Flashcards

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1
Q

ATP(Adenosine Triphosphate

A

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

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2
Q

Normal Heartbeat

A

70 bpm at rest

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

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3
Q

Pulmonary ventilation

A

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

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4
Q

cardiac output

A

the amount of blood the heart pumps per min

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5
Q

stroke volume

A

amount of blood pumped with each contraction of the ventricles

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6
Q

HR change from rest to max

A

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

stroke volume only changes by 1.7

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7
Q

resting cardiac output

A

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

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8
Q

for aerobic athlete

A

may be over 40 L/min

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9
Q

Systolic/Diastolic explained

A

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

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10
Q

Aerobic system

A

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

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11
Q

Anaerobic System

A

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

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12
Q

anaerobic threshold

A

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

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13
Q

Creatine Phosphate(CP)

A

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

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14
Q

at the onset of exercise

A

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

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15
Q

energy needed for exercise

A

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

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16
Q

regression formula

A

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

17
Q

Karoven Method

A

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

18
Q

THR

A

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

19
Q

Zone 1

A

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

multiply by 0.65

20
Q

Zone 2

A

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

21
Q

Zone 3

A

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

22
Q

Acute metabolic energy system training varibles

A

modality, intensity, duration, frequency

23
Q

Steady state training

A

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

24
Q

Interval Training

A

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

25
Q

high intensity interval training(HIIT)

A

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

26
Q

HIIT induces the following adaptations

A

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

27
Q

Stage 1: Aerobic endurance

A

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

28
Q

Stage 2: Anaerobic Endurance

A

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

29
Q

Stage 3: Anaerobic Power

A

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

30
Q

Stage 4: Sport Specific training

A

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