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Athletic Training and Conditioning > ESD > Flashcards

ESD Flashcards

1
Q

name the 5 energy systems

A
  • atp-pc
  • anaerobic glycolytic
  • aerobic
  • ATP fuels muscle contractions
  • exercise duration and intensity
    *all systems are active no matter the exercise
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2
Q

describe the aerobic system

A
  • primary energy supplier for the body at rest and low intensity activities usually lasting longer than 3 minutes
  • oxidative system or mitochondrial respiration/krebs cycle (many reactions, ability to produce ATP at the slowest rate - ~24 rxns vs 1 for atp)
  • CHO and lipids as fuel source
  • amino acids - as the last ditch effort for energy
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3
Q

what 6 types of chronic adaptations are there for aerobic training?

A
  • cardiovascular
  • respiratoory
  • neural
  • muscular
  • bone and connective tissue
  • endocrine
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4
Q

describe cardiovascular chronic adaptations to aerobic training

A

increased maximal cardiac output, increased stroke volume and reduced HR at rest

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5
Q

describe respiratory chronic adaptations to aerobic training

A

more efficient oxygen delivery through increased tidal volume, breathing frequency

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6
Q

describe neural chronic adaptations to aerobic training

A

greater efficiency of synergistic muscle activation, better locomotion

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7
Q

describe muscular chronic adaptations to aerobic training

A

increased aerobic capacity of the given musculature. Ultimately, allows trained athletes to perform work at a greater maximal oxygen uptake

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8
Q

describe bone and connective tissue chronic adaptations to aerobic training

A

stimulation of bone growth, thicker cartilage at weight bearing joints

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9
Q

describe endocrine chronic adaptations to aerobic training

A

increase in hormonal circulation and changes at the receptor level

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10
Q

in the chart shown in class, what training types are in aerobic training?

A
  • long, slow distance (LSD)
  • pace/tempo
  • interval
  • repetition
  • fartlek
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11
Q

describe long-slow distance aerobic training in terms of frequency, duration and intensity

A

frequency: 1-2 per week
duration: race distance or longer (~30-120 min)
intensity: ~70% V02max

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12
Q

describe pace/tempo aerobic training in terms of frequency, duration and intensity

A

frequency: 1-2 per week
duration: ~20-30 mins
intensity: at the lactate threshold, at or slightly above race pace

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13
Q

describe interval aerobic training in terms of frequency, duration and intensity

A

frequency: 1-2 per week
duration: 3-5 mins with work rest ratio of 1:1
intensity: close to v02 max

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14
Q

describe repetition aerobic training in terms of frequency, duration and intensity

A

frequency: 1 per week
duration: 30-90 secs (with 1:5 work to rest)
intensity: greater than v02max

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15
Q

describe fartlek aerobic training in terms of frequency, duration and intensity

A

frequency: 1 per week
duration: ~20-60 nins
intensity: varies between LSD and pace/tempo training intensities

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16
Q

how many aerobic training zones are there?

A

6

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17
Q

describe zone 1 in terms of primary energy system, what it is important for, lactate and hr range

A

aerobic 80-98% - aerobic 2-20% - anaerobic
Important for recovery from session to session
lactate (mmol): 1-7
hr range (% max) = 60-70

18
Q

describe zone 2 in terms of primary energy system, what it is important for, lactate and hr range

A

aerobic + anaerobic, 70% aerobic, 30% anaerobic
Important for recovery within session
lactate (mmol): 5-8
hr range (% max) = 70-80

19
Q

describe zone 1 in terms of RPE, RPE subjective feeling, range of W:R, duration, rest and sets

A

RPE: 9-10
RPE sf: very light/ somewhat hard
W:R: 1:2-1:1
Duration: 5 min
Rest: 5-10 min
Sets: 3

20
Q

describe zone 1 in terms of RPE, RPE subjective feeling, range of W:R, duration, rest and sets

A

RPE: 11-12
RPE sf: hard
W:R: 1:3-1:1
Duration:3 min
Rest: 3-10 min
Sets: 3-5

21
Q

describe the anaerobic glycolytic system

A
  • supplies energy to the body via the breakdown of carbs (glycolysis)
    > fast/slow glycolysis
  • can be used as a primary energy system for exercise between 30s and 30 min, depending on the intensity
22
Q

describe the ATP-PCR system

A
  • used to fuel intense, short term activities (fight or flight response)
  • one step equation, fastest rate of energy production
  • phosphocreatine breakdown
    *1-2 reactions to create enegy, will run out of stores for this quicker
23
Q

how much does anaerobic vs aerobic contribute in these durations:
a) 10 sec
b) 15 sec
c) 20 sec

A

a) 94%, 6%
b) 88%,12%
c) 82%, 18%

24
Q

how much does anaerobic vs aerobic contribute in these durations:
a) 30 sec
b) 45 sec
c) 60 sec

A

a) 73%, 27$
b) 63%, 37%
c) 55%, 45%

25
Q

how much does anaerobic vs aerobic contribute in these durations:
a) 75 sec
b) 90 sec
c) 120 sec

A

a) 49%, 51%
b) 44%, 56%
c) 37%, 63%

26
Q

how much does anaerobic vs aerobic contribute in these durations:
a) 180 sec
b) 240 sec

A

a) 27%, 73%
b) 21%, 79%

27
Q

in the visual representation of system use, how do atp store, atp-pc system, lactic acid system and aerobic system change with time?

A

atp store - goes down right away
atp-pc system, peaks and then drops off before 10 secs
lactic acid goes up, then drops just before 1 min
aerobic system increasing over time

28
Q

describe maximal aerobic power (evaluating system performance)

A
  • v02 max- the body’s ability to supply oxygen to the muscles *gold standard
  • inc. exercise duration = inc. atp demand
  • o2 consumption “cut-off” point
  • vo2 max/aerobic endurance correlation
    *there is a plateau for v02
29
Q

describe resting heart rate

A

-measured in beats per minute (bpm)
- heart work at rest or limited activity
- influential factors: genetics, fitness levels (lower at given intensity with training*)
- rhr and overtraining (>rhr = overtraining)
- other factors

30
Q

describe aerobic threshold HR

A
  • hr level at which anaerobic metabolism begins to increase ~60-65% of HR max
  • tracking ESD development requires trainingat RPE levels 9-10
  • blood lactate: 1-2 mmol
31
Q

describe lactate threshold

A
  • point where blood lactate concentration surpasses 1 mmol
  • better indicator of aerobic performance
  • related to max lactate steady state
  • trained vs untrained? (produce less lactate at same intensity)
  • exercise economy (running more efficiently - not useing many muscles or lactate)
32
Q

describe the lactate threshold heart rate

A
  • lactate production >removing capacity
  • more anaerobic metabolism
  • HR at 80-65% of HRmax
  • RPE: ~14
  • blood lactate: ~4mmol
33
Q

describe maximal heart rate

A
  • fastest possible heart beat (depends on genetics, age, gender)
34
Q

how is maximal hr tested

A

calculation : 220-age (variance of 12+ bpm)
-fitness testing is the most accurate and effective method to determine HR max (sport specific too)
note: variances in different sports

35
Q

name the 7 ESD acute variables

A
  • frequency
  • intensity
  • rest/recovery
  • repetition
  • set
  • series
  • volume
36
Q

define frequency

A

the number of training sessions performed in a given time period, typically a week, but can vary

37
Q

define intensity

A

the type of effort that is required for each repetition executed (subjective, RPE or objective, V02max)

38
Q

define rest/recovery

A

the time period taken between the prescribed sets and reps

39
Q

define repetition

A

the execution of a specific work-load or movement technique

40
Q

define set

A

a group of repetitions and rest intervals

41
Q

define series

A

classified as a group of sets and rest intervals

42
Q

define volume

A

the amount of work performed in a given training session or time period

Athletic Training and Conditioning (19 decks)

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