Continuous vs Interval Training Flashcards
What are the basic ass training principles?
Specificity, Progression, Overload, Reversibility, Time
Frequency, Intensity, Time, Type
What is the classic configuration of a continuous training session?
25-120 mins at around 70%HRmax, 50-80% VO2max
What is the classic configuration of a HIIT session?
1-5 mins work with a similiar recovery time (1 on, 1 off), 6-20 repetitions at 80-90% HRmax, 75-100% VO2max
What is the classic configuration of a sprint training session?
30-sec intervals with 4 mins recovery, 4-7 repetitions, 90-95% HRmax, 170% PAP or “all-out”
What is the fick equation?
VO2 = CO x a-v VO2 difference
measured with a catheter in artery and vein
What adaptations happen to the central system?
(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
How is RBC production stimulated?
- 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
How does increased RBC conc improve O2 carrying capacity?
4 iron groups per RBC, each combines with an O2 molecule (1g of haemoglobin carries 1.34ml of O2) = greater overall carrying capacity
What are the main central adaptations following training?
More blood per heart beat, increased muscle blood flow, blood contains more O2, muscle O2 delivery is enhanced
What are the peripheral adaptations following training?
(O2 utilsation of skeletal muscles)
Physiological disturbances activate signalling cascades which remodel muscle
give an example of a planned phsyiological disturbance
Training with low glycogen to improve glycogen utilisation
Which structures can be affected by training?
- Mitochondria
- Blood vessels
- Muscle fibre conversion
What are the muscular effects of aerobic training?
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
Howw does aerobic training effect metabolism during submax work?
- Increase fat uptake and utilisation from blood
- Decreased glycogen utilisation
- Decreased lacate production
What are the effects of sprint-interval training?
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
Which training is most effective in increasing SV, Q and VO2?
HIIT
How is mitochondria effected by training intensity and volume?
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
What a a major problem in accuracy of studies comparing continuous vs interval training?
Work matching
What are the benefits of increased fat oxidation?
- Greater ATP production
- Fat reserves are huge in comparison to glycogen stores
- Use of fat saves glycogen stores
What are the problems of anaerobic energy production?
Muscle glycogen and PCr reserves are limited, it is an advantage to preserve these
Accumulation of metabolites increases Pi, ADP and H+
What effects does endurance training have on metabolic homeostasis?
- Less PCr utilisation
- Less glycogen utilisation
- Less muscle acidosis
How is muscle buffering capacity effected by training?
Increases, meaning acidosis is decreased following training
How are muscle ion transporters effected by training?
Increased Na+/K+ pump functionality and ATPase
What happens to recruitment patterns following training?
Less recruitment of type 2 following training, beneficial since type 2 are less economical requiring more energy for less work
How is VO2max effected by training?
Is increased by endurance training
What happens when VO2max is reached during performance?
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
How is lactate threshold effected by training?
LT increased by training.
Race pace usually set just below LT
How is neuromuscular fatigue effected by training?
Lower central fatigue allows greater peripheral fatigue following potentiate twitch
How does training effect pain tolerance?
Improves pain tolerance following HIIT but not MICT
In summary, which factors experience an increase following endurance training?
- CO, SV muscle blood flow
- Fat oxidation
- Pain tolerance
In summary, which factors experience a decrease following endurance training?
- CHO oxidation
- Muscle glycogen and PCr decline
- Muscle ADP, Pi, H+, K+ and lactate accumulation
- Muscle afferent feedback
- Central fatigue
When running at same velocity, endurance performance improves due to being…
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
What impacts does sprint interval training have?
- 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
