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Oh Wait What > Continuous vs Interval Training > Flashcards

Continuous vs Interval Training Flashcards

1
Q

What are the basic ass training principles?

A

Specificity, Progression, Overload, Reversibility, Time

Frequency, Intensity, Time, Type

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2
Q

What is the classic configuration of a continuous training session?

A

25-120 mins at around 70%HRmax, 50-80% VO2max

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3
Q

What is the classic configuration of a HIIT session?

A

1-5 mins work with a similiar recovery time (1 on, 1 off), 6-20 repetitions at 80-90% HRmax, 75-100% VO2max

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4
Q

What is the classic configuration of a sprint training session?

A

30-sec intervals with 4 mins recovery, 4-7 repetitions, 90-95% HRmax, 170% PAP or “all-out”

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5
Q

What is the fick equation?

A

VO2 = CO x a-v VO2 difference

measured with a catheter in artery and vein

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6
Q

What adaptations happen to the central system?

A

(CV system & O2 delivery)
HR is lower at given intensity
Higher plasma protein, then increased RBC
Q not affected during submax exercise, but is greater during max

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7
Q

How is RBC production stimulated?

A
  • Stimulated with extended training
  • Changes in oxygenation during repeated bouts cause increased EPO secretion from kidneys
  • Stimulation of RBC production in bone marrow
  • Therefore increasing RBC conc and haemoglobin
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8
Q

How does increased RBC conc improve O2 carrying capacity?

A

4 iron groups per RBC, each combines with an O2 molecule (1g of haemoglobin carries 1.34ml of O2) = greater overall carrying capacity

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9
Q

What are the main central adaptations following training?

A

More blood per heart beat, increased muscle blood flow, blood contains more O2, muscle O2 delivery is enhanced

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10
Q

What are the peripheral adaptations following training?

A

(O2 utilsation of skeletal muscles)

Physiological disturbances activate signalling cascades which remodel muscle

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11
Q

give an example of a planned phsyiological disturbance

A

Training with low glycogen to improve glycogen utilisation

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12
Q

Which structures can be affected by training?

A
  • Mitochondria
  • Blood vessels
  • Muscle fibre conversion
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13
Q

What are the muscular effects of aerobic training?

A 
Increases experienced in
- mitochondrial content and size
- max activty of oxidative enzymes
- amount of myoglobin
- glycogen conc
- no. capillaries per muscle
Decrease in diffusion distance between blood and muscle fibres
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14
Q

Howw does aerobic training effect metabolism during submax work?

A
  • Increase fat uptake and utilisation from blood
  • Decreased glycogen utilisation
  • Decreased lacate production
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15
Q

What are the effects of sprint-interval training?

A

Improves aerobic performance but not Q, less central and more peripheral effects
-best in improving mitochondrial respiration and signalling responses, however no changes in mitochondrial content after SIT, MICT or HIIT

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16
Q

Which training is most effective in increasing SV, Q and VO2?

A

HIIT

17
Q

How is mitochondria effected by training intensity and volume?

A

Mitochondria does not improve in number but how effective it is
Mitochondrial content responds more to increases in training volume
Mitochondrial respiration responds more to increased intensity

18
Q

What a a major problem in accuracy of studies comparing continuous vs interval training?

A

Work matching

19
Q

What are the benefits of increased fat oxidation?

A
  • Greater ATP production
  • Fat reserves are huge in comparison to glycogen stores
  • Use of fat saves glycogen stores
20
Q

What are the problems of anaerobic energy production?

A

Muscle glycogen and PCr reserves are limited, it is an advantage to preserve these
Accumulation of metabolites increases Pi, ADP and H+

21
Q

What effects does endurance training have on metabolic homeostasis?

A
  • Less PCr utilisation
  • Less glycogen utilisation
  • Less muscle acidosis
22
Q

How is muscle buffering capacity effected by training?

A

Increases, meaning acidosis is decreased following training

23
Q

How are muscle ion transporters effected by training?

A

Increased Na+/K+ pump functionality and ATPase

24
Q

What happens to recruitment patterns following training?

A

Less recruitment of type 2 following training, beneficial since type 2 are less economical requiring more energy for less work

25
Q

How is VO2max effected by training?

A

Is increased by endurance training

26
Q

What happens when VO2max is reached during performance?

A

Extra ATP reqiurements are met through anaerobic metabolism (rapid metabolite accumulation and rapid depletion of anaerobic substrates)
Exhaustion is imminent
Higher sustainable rate of ATP synthesis

27
Q

How is lactate threshold effected by training?

A

LT increased by training.

Race pace usually set just below LT

28
Q

How is neuromuscular fatigue effected by training?

A

Lower central fatigue allows greater peripheral fatigue following potentiate twitch

29
Q

How does training effect pain tolerance?

A

Improves pain tolerance following HIIT but not MICT

30
Q

In summary, which factors experience an increase following endurance training?

A
  • CO, SV muscle blood flow
  • Fat oxidation
  • Pain tolerance
31
Q

In summary, which factors experience a decrease following endurance training?

A
  • CHO oxidation
  • Muscle glycogen and PCr decline
  • Muscle ADP, Pi, H+, K+ and lactate accumulation
  • Muscle afferent feedback
  • Central fatigue
32
Q

When running at same velocity, endurance performance improves due to being…

A

more economical, depletion of energy reserves (greater economy and fat oxidation, sparing muscle PCr and glycogen), less metabolites are produced which are linked to muscle fatigue and a better performance during a sprint finish

33
Q

What impacts does sprint interval training have?

A
  • Increased skeletal muscle hypertrophy of Type II fibres and capillarisation
  • Improves both aerobic and anaerobic metabolism
  • Improves sprint, repeated sprint and endurance performance
  • Improves strength

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