ESD Flashcards
name the 5 energy systems
- atp-pc
- anaerobic glycolytic
- aerobic
- ATP fuels muscle contractions
- exercise duration and intensity
*all systems are active no matter the exercise
describe the aerobic system
- 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
what 6 types of chronic adaptations are there for aerobic training?
- cardiovascular
- respiratoory
- neural
- muscular
- bone and connective tissue
- endocrine
describe cardiovascular chronic adaptations to aerobic training
increased maximal cardiac output, increased stroke volume and reduced HR at rest
describe respiratory chronic adaptations to aerobic training
more efficient oxygen delivery through increased tidal volume, breathing frequency
describe neural chronic adaptations to aerobic training
greater efficiency of synergistic muscle activation, better locomotion
describe muscular chronic adaptations to aerobic training
increased aerobic capacity of the given musculature. Ultimately, allows trained athletes to perform work at a greater maximal oxygen uptake
describe bone and connective tissue chronic adaptations to aerobic training
stimulation of bone growth, thicker cartilage at weight bearing joints
describe endocrine chronic adaptations to aerobic training
increase in hormonal circulation and changes at the receptor level
in the chart shown in class, what training types are in aerobic training?
- long, slow distance (LSD)
- pace/tempo
- interval
- repetition
- fartlek
describe long-slow distance aerobic training in terms of frequency, duration and intensity
frequency: 1-2 per week
duration: race distance or longer (~30-120 min)
intensity: ~70% V02max
describe pace/tempo aerobic training in terms of frequency, duration and intensity
frequency: 1-2 per week
duration: ~20-30 mins
intensity: at the lactate threshold, at or slightly above race pace
describe interval aerobic training in terms of frequency, duration and intensity
frequency: 1-2 per week
duration: 3-5 mins with work rest ratio of 1:1
intensity: close to v02 max
describe repetition aerobic training in terms of frequency, duration and intensity
frequency: 1 per week
duration: 30-90 secs (with 1:5 work to rest)
intensity: greater than v02max
describe fartlek aerobic training in terms of frequency, duration and intensity
frequency: 1 per week
duration: ~20-60 nins
intensity: varies between LSD and pace/tempo training intensities
how many aerobic training zones are there?
6
describe zone 1 in terms of primary energy system, what it is important for, lactate and hr range
aerobic 80-98% - aerobic 2-20% - anaerobic
Important for recovery from session to session
lactate (mmol): 1-7
hr range (% max) = 60-70
describe zone 2 in terms of primary energy system, what it is important for, lactate and hr range
aerobic + anaerobic, 70% aerobic, 30% anaerobic
Important for recovery within session
lactate (mmol): 5-8
hr range (% max) = 70-80
describe zone 1 in terms of RPE, RPE subjective feeling, range of W:R, duration, rest and sets
RPE: 9-10
RPE sf: very light/ somewhat hard
W:R: 1:2-1:1
Duration: 5 min
Rest: 5-10 min
Sets: 3
describe zone 1 in terms of RPE, RPE subjective feeling, range of W:R, duration, rest and sets
RPE: 11-12
RPE sf: hard
W:R: 1:3-1:1
Duration:3 min
Rest: 3-10 min
Sets: 3-5
describe the anaerobic glycolytic system
- 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
describe the ATP-PCR system
- 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
how much does anaerobic vs aerobic contribute in these durations:
a) 10 sec
b) 15 sec
c) 20 sec
a) 94%, 6%
b) 88%,12%
c) 82%, 18%
how much does anaerobic vs aerobic contribute in these durations:
a) 30 sec
b) 45 sec
c) 60 sec
a) 73%, 27$
b) 63%, 37%
c) 55%, 45%
how much does anaerobic vs aerobic contribute in these durations:
a) 75 sec
b) 90 sec
c) 120 sec
a) 49%, 51%
b) 44%, 56%
c) 37%, 63%
how much does anaerobic vs aerobic contribute in these durations:
a) 180 sec
b) 240 sec
a) 27%, 73%
b) 21%, 79%
in the visual representation of system use, how do atp store, atp-pc system, lactic acid system and aerobic system change with time?
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
describe maximal aerobic power (evaluating system performance)
- 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
describe resting heart rate
-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
describe aerobic threshold HR
- 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
describe lactate threshold
- 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)
describe the lactate threshold heart rate
- lactate production >removing capacity
- more anaerobic metabolism
- HR at 80-65% of HRmax
- RPE: ~14
- blood lactate: ~4mmol
describe maximal heart rate
- fastest possible heart beat (depends on genetics, age, gender)
how is maximal hr tested
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
name the 7 ESD acute variables
- frequency
- intensity
- rest/recovery
- repetition
- set
- series
- volume
define frequency
the number of training sessions performed in a given time period, typically a week, but can vary
define intensity
the type of effort that is required for each repetition executed (subjective, RPE or objective, V02max)
define rest/recovery
the time period taken between the prescribed sets and reps
define repetition
the execution of a specific work-load or movement technique
define set
a group of repetitions and rest intervals
define series
classified as a group of sets and rest intervals
define volume
the amount of work performed in a given training session or time period
