Endurance training, adaptation and Vo2 Flashcards
define physiological determinants
ability of the body to deliver and utilise oxygen e.g., capillary density, max HR
List some endurance training strategies and one thing they have in common
Fartlek, HIIT, Overload in common: training intensity, duration, frequency
Outline HIIT, SIT, Moderate Interval Continuous training
HIIT- efforts performed at 80-95% of maximal HR
SIT- intensities equal to or greater than the pace VO2 max
MICT-continuous mannar 50-75% maximal HR
What are the benefits of MICT
Provides greater mitochondrial density, increase type 1 and 2A muscle fiber composition
what are the physiological benefits of endurance training
increased cardiac output: enlargement in cardiac muscle size, improved contractility , increased BV, allow greater filling on the ventricles, SV
increased capillary density: better capillary to muscle fiber ratio which allows greater o2 exchange and removal of metabolites
Increased muscle buffering capacity: greater ability to neutralize the increase in muscle acidity, delaying acidosis
what works best for endurance training
combination of both HIIT and MICT suggested, strong evidence for 80:20 ratio between MICT and HIIT
Define VO2 max
also known as aerobic power, represents the greatest amount of o2 a person can use to produce ATP aerobically
occurs during maximal endurance exercise
what is the formula for VO2 max and what does it represent
Q(cardiac output)= (arteriovenous o2 difference)
Lmin-1
ml = Vo2 max (L min)/BM (KG) X 1000
Represents the amount of O2 transported and used in cellular metabolism
what influences VO2 max
Training state- improve between 6% and 20%
Gender- female between 15 to 30% below male
Body composition
Age
what are some physiological determinants of VO2 max
Oxygen delivery- oxygen extraction
Cardiac output- amount of blood the heart pumps in 1 minute: SV x HR
Blood volume & Hemoglobin content
Increased blood volume facilitates venous return leading to greater SV via the Frank-Starling mechanism
