Exercise intensity domains Flashcards
Exercise intensity definiton
An individuals physiological response to external work
What is normalising/regulating exercise intensity
An attempt to ensure individuals experience an equivalent physiological demand
When is it important to normalise? (2)
When measuring physiological / perceptual impact of an intervention
When designing effective training programmes
Why is it important to account for exercise intensity?
to avoid intra/inter individual variables obscuring real differences (eg personal differences in LT/Turn-point, Gas exchange threshold, ect)
What is maximum steady state?
Highest running speed achieved when blood lactate, heart rate & O2 uptake are stable
What is maximum steady state?
Highest running speed achieved when blood lactate, heart rate & O2 uptake are stable
Why is using % VO2 max questionable for normalisation purposes
occurrence of LT & maximal steady state (different physiological responses and can occur at a wide variety of % VO2 max’s)
What does the oxygen uptake slow component look like for
heavy exercise?
Will eventually level off reaching a steady state
How can response vary for subjects at eg 50% VO2 max
some below LT so no lactate produced and intaking steady amount of O2 others increasing O2 still and producing lactate
How do responses differ for < LT, < MSS, > MSS intensity ran till exhaustion
> MMS has lowest ATP, PCr levels and most acidic pH
< LT had lowest muscle glycogen levels
What are the 4 exercise intensity domains
Moderate (< LT)
Heavy (< MSS)
Severe (> MSS achieving VO2 max)
Extreme (> MSS exhaustion before VO2 max)
What is the oxygen uptake slow component
A slow increase in VO2 that takes place after 2-3mins of exercise
only seen above LT
What does the oxygen uptake slow component look like for
severe exercise?
continues to rise until VO2max, no steady state obtained
What does the oxygen uptake slow component look like for extreme exercise?
Generally doesn’t last long enough for slow component to be determined
What is the most likely explanation of the oxygen slow component?
Additional motor unit recruitment (type 2 fibres) through exercise (^ increased O2 cost)
How is cycling economy calculated?
Gain
Change in VO2 / change in work load = ml.min-1.W-1
difference in VO2 = rest to exercise
difference in work load = Exercise Watts - 20
Moderate intensity exercise description / characteristics
all work rates < LT
Blood lactate not elevated
VO2 increases at 10ml.min-1.W-1
can be maintained > 4 hours
fatigue - glycogen depletion & muscle damage
Moderate intensity graph
HR - steady within 3 mins
Bla - resting levels
Heavy work rate characteristics / description
> LT but < MSS
after 2-3 mins VO2 slow component kicks in
VO2 increases 12 ml.min-1.W-1
even when completed till exhaustion VO2 remains sub maximal
30-120 mins
metabolite accumulation & substrate availability stop exercise
Heavy intensity exercise characteristics / description
> LT but < MSS
after 2-3 mins VO2 slow component kicks in
12 ml.min-1.W-1
when completed to exhaustion steady state still obtained
30-120 min duration
fatigue - metabolite accumulation & substrate availability
Heavy intensity graph
HR - steady state obtained after VO2 slow component
Bla - steady state above resting values
Severe intensity exercise characteristics / description
Work rates > MSS where VO2 max is attained when continued to exhaustion
A steady state will never be reached
2-30 mins - pacing is crucial for running events
Fatigue - PCr depletion & metabolite accumulation
2 reasons severe exercise domain is important
encompasses a wide range of work rates that allow VO2 max to be obtained
allows for exercise tolerance prediction (using PO, time graph)
Severe exercise intensity graph
HR - continuous increase until HR / VO2 max
BLa - continuous rise until exhaustion
Extreme exercise intensity characteristics / description
Work rates so high exhaustion comes before VO2 max
< 90s
Fatigue - PCr depletion & metabolite accumulation
Relatively little work done in this area
Extreme exercise intensity graph
HR - continuous increase until exhaustion (not reaching VO2 max)
BLa - increased but actually low due to such short duration of exercise
