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HES 201 > Final > Flashcards

Final Flashcards

1
Q

exercise prescription

A

using evidence based training strategies, effective monitoring and fundamental principles to design a training program

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1
Q

training

A

stimulation of biological adaptations that results in an improvement in perf. task
- attempt to change physiological tolerance

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2
Q

conditioning and steps

A

process of training to behave in a certain way or to accept certain circumstances
- setting up a favourable enviornment
- analyze activity > analyze indiv. > develop program > monitor program > evaluate program > adjust program as needed

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3
Q

principles of training

A
  • Specificity: neuromuscular activation level, movement type to specific to sports needs and energy systems
  • progressive overload: increasing load, maintaining a stimulus for adaptation, avoiding non-functional overreaching/ overtraining
  • variety & periodization: varying stimulus supports stimulus for adaptation, allows for multi system development, focusing on diff. aspects of training
  • rest & recovery: adaptation occurs in recovery from session, must consider type of training in permitting recovery or limit adaptations
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4
Q

when does adaptation occur

A
  • when the body’s homeostasis is disturbed
  • needs recovery -> when you get stronger
  • theres almost no such thing as overtraining: instead its almost always a problem of under-recovery
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5
Q

how can we measure athletes (perf. based & adapting)

A

performance based:
- time based tests
- distance based tests
- power output
adaptations:
- HR
- blood La
- O2 consumption (VO2)
- running economy
- strength
- BC

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6
Q

how can test results be used

A
  • find weaknesses
  • create training intensity/zone
  • measure improvements
  • help coach
  • predict future perfomance
  • pace to strengths
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7
Q

health benefits of PA

A
  • prevents chronic diseases
  • physical inactivity is the 4th leading cause of death
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8
Q

what are the goals of the ACSM human movement paradigm

A
  • minimize sedentarism
  • PA guidelines: moving more (freq, int, dur)
  • exercise cardioresp, flex, RE, neuromuscular systems
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9
Q

health related components of PA

A
  • BC: % of fat and non fat mass
  • Carioresp endurance: transport and utilization of O2
  • skeletal muscle strength: produce peak force (iso, dyn, isok)
  • skeletal muscle endurance: repeated submaximal force
  • flexibility: mobility through ROM
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10
Q

FITT VP principles

A

F- frequency
I- intensity: internal or external, objective (units) or subjective (verbal)
T- time/duration
T- type

V- volume: kcal/week, MET - min/week
P- progression

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11
Q

ASCM recommendations

A
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12
Q

modes of flexibility

A
  • static: stretch of muscles surrounding a joint that is held without movement
  • dynamic: rapidly moving a muscle to stretch and relax quickly for several reps
  • proprioceptive neuromuscular facilitation (PNF): a muscle is isometrically contracted, relaxed, and stretched
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13
Q

dose- response curve

A
  • sigmoidal shaped
  • concomitant CV or orthopedic risk
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14
Q

exercise training sequence

A
  1. 4-5 min warm up
  2. aerobic sesion or resistance session
  3. static stretching
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15
Q

goal setting (and common goals)

A

common goals:
- improving appearance/ QOL
- managing weight
- preparing for comp
- reducing risk of chronic disease/condition
- reversing progression of disease
S- specific
M- measurable
A- attainable
R- realistic
T- timely

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16
Q

methods of estimating intensity of cardioresp and RE

A
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17
Q

FITT principles of cardioresp. endurance (karvonen)

A

F- frequency
I- intensity:
- objective: VO2, HR, caloric expenditure, mass, watts
- Karvonen: heart rate reserve (HRR) —> (HRR x desired %’s) + HR rest = target HR range
- subjective: rating perceived exertion
T- time
T - type

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18
Q

recommendations of resistance training

A
  • lift through ROM unless told otherwise
  • exhale during lifting and inhale during recovery
  • control recovery phase
  • in clinical populations:
    - monitor BP before and after session
    - involve same professional
    - regularly assess for signs/symptoms
    - train with a partner
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19
Q

what to know before prescribing

A
  • training/ health objectives
  • conditions
  • training options/doses
  • modifications of components that may change effect
  • what to monitor
  • SMART goals
  • how to alter prescription
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20
Q

health goals

A
  • evidence informed practices to improve physical or mental health, and prevent/treat/manage diseases
  • start by reducing sedentary time to enhance L-mod PA
  • includes motivational interviewing/ behavioural change
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21
Q

fitness goals

A
  • improve function with further M-V PA
  • often increases resistance training
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22
Q

performance goals

A
  • depends on demands of activity/athlete, worker fitness, injury prevention, general conditioning for athletic optimizing
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23
Q

steps to prescribe (Rx) effectively

A
  1. use evidence based, high-yield strategies
  2. determine the right stimulus
  3. monitor the response and adaptations and compare if needed
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24
Q

how can prescription stimulate adaptation

A

structured systems of training can be designed to incorporate targeting specific physio, psych, and perf characteristics of activities
- training reps to induce automation in motor skills and develop structural and metabolic functions to increase perf

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25
Q

what are some ways you can modify stress in a Ex session

A
  • intensity
  • duration
  • vary rest periods
  • frequency
  • modality/ type
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26
Q

what are some ways you can modify stress in a Ex training week

A
  • training volume
  • frequency
  • intensity
  • periodize/ create cycles
  • training focus
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27
Q

duration and intensity relationship

A
  • inverse relationship
  • can use interval training
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28
Q

training intensity spectrum

A
  • diff intensities tend to stimulate diff adaptations
  • based on how the load is used at that work rate
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29
Q

physiologically based Ex intensity distribution

A
  • training intensities for aerobic based Ex utilizes phsyio response to increase workload, phsyio “markers” act as anchors
    training intensities:
  • perf based
  • effort (RPE) based
  • physiologically/ training component based
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30
Q

frequency effects

A

higher frequency of training may be important for risk reduction and high fitness

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31
Q

what is the purpose of training

A
  • develop phsyio reserves to perf high level tasks without decay over time
  • be robust enough to withstand the motor patterns need without injury
  • be able to achieve a task perf
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32
Q

general adaptation syndrome
(stimulus recovery adaptation process)

A
  • hans selye
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33
Q

chronic GAS

A
  • stress applied at the right time and magnitude to the right targets with the right recovery
  • leads to positive adaptations
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34
Q

types of training/adaptation responses and the goal

A
  • acute (adjustments): functional changes occurring immediately in response to Ex —> reverts back to baseline shortly after
  • chronic (adaptations): long lasting, progressive alterations to gene\
  • goal: to utilize acute training sessions to show chronic adaptations to phsyio systems to improve perf
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35
Q

overload

A

increase demands on the system
- creates stimulus for adaptation
- adaptation is specific to type of overload

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36
Q

adaptation

A

protects the body from potential demands
- threshold for overload that must be surpassed to disturb homeostasis

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37
Q

progressive overload

A

adaptation will cease or be reduced of training stimulus is not progressively increased
- intensity + frequency + duration = total training volume stress

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38
Q

duration

A

total time that the stimulus is provided over a single training session
- compared with intensity

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39
Q

frequency

A

how often an athlete trains in a given time

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40
Q

intensity

A

the amount of work per time
- ratio of athletes current power out to their maximal power output capacity

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41
Q

volume

A

the product of intensity, duration, and frequency

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42
Q

rest and recovery

A

the period of restitution towards homeostasis that follows a training stimulus

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43
Q

detraining

A

following training the body reverts back to pre-training status

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44
Q

workout density

A

amount of time athletes is active in a workout (not counting rest) per total time of workout

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45
Q

training density

A

amount of training volume per unit time

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46
Q

training load

A

volume, intensity, density and duration of the workout and or degree of perturbation of homeostasis disturbed

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47
Q

how does garber et al, 2011 define overload threshold

A

a threshold of overload is needed to maintain or improve fitness, this is likely not a standard dose amount and is dependent on fitness status

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48
Q

long duration vs short duration effects

A

long duration (decreased intensity):
- hypoglycemia/muscle glycogen
- CT stress
- bone loading
- cardiac muscle stress
- plasma volume
- CNS fatigue
- mito. density #
- aerobic enzymes
- immune system
short duration (high intensity):
- anaerobic enzymes
- glycolysis
- muscle force (XB’s)
- bone loading
- cardiac muscle stress
- muscle buffering (H+ ions)
- NS
- ANS

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49
Q

cumulative training effect and affects on aerobic and anaerobic systems

A
  • changes in phsyio capabilities and level of phys/tech abilities resulting from a long lasting athletic preparation
  • aerobic - endurance (mito, oxidative enzymes) = large
  • anaerobic (glycolytic enzymes, PCr storage) = small
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50
Q

what are the fundamental rules of training

A
  • trainability: the potential to improve in response to training (depends on age, pre-training)
  • recoverability: the ability to resume work after an effort (depends on quality/quantity of rest)
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51
Q

residual training eftects

A
  • proposed by B & J councilman
  • the continued changes induced by systemic workloads beyond a certain time period after the ending of training
  • long term and short term training residuals
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52
Q

what are some means

A
  • barbells
  • kettle bells
  • dumbbells
  • medicine ball
  • run/bike/row
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53
Q

what are some methods

A
  • rep temp
  • rest interval
  • training duration
  • training volume
  • intensity
  • rep duration
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54
Q

individualization definition and steps

A
  • modification of training to account for an athletes unique capacity to training
    1. plan to the tolerance level of the athlete
    2. individualize the training load
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55
Q

principles of training (12)

A
  • individualization
  • specificity/ transferability
  • progressive overload
  • rest/recovery
  • variety
  • celling effect
  • maintenance
  • periodization
  • regularity
  • interference
  • multilateral development
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56
Q

specificity

A
  • incorporating specific tasks of a sport to help induce neuromuscular and metabolic adaptations
  • want to avoid monotony
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57
Q

specificity continuum

A
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58
Q

variation

A
  • manipulation of training variables
  • method for modifying the overload stimulus
  • prevents boredom and loss of motivation
  • variation in: location, patterns, partners, means of training
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59
Q

progression

A

progressively increasing load over time to allow for adaption
- general increases encourages sustainable adaptations

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60
Q

restituation

A

rest and recovery

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61
Q

reversibility

A

withdrawal of tissue loading results in loss of beneficial fitness and perf adaptations

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62
Q

periodization

A

planned systemic/structural variation of training program over time
- constant cycling of training variables to maintain optimal training stimulus
- avoid overtraining, burnout, injury

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63
Q

transferibility

A

biomotor and training adaptations across broad spectrum

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64
Q

celling effect

A

law of diminishing returns applied in training
- low initial fitness: , improves rapidly, many changes in days 10-14, VO2 max improves 25-50%
-high initial fitness: improves little, no changes in VO2 max

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65
Q

periodization

A
  • prep period
  • transition period
  • competition period
  • transition period (active rest)
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66
Q

Adenosine triphosphate (ATP) and rephosphorylation

A
  • phosphate group held by high energy bonds
  • phosphorylation
  • hydrolysis
  • myosin ATPase –> ADP + Pi
    rephosphorylation: ADP –> ATP
  • energy must come from ATP-PCr, anaerobic glyc, oxid of glucose/glycogen and FA
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67
Q

resynthesis/ recovery of PCr

A
  • once PCr is depleted, reaction is reversed to phosphorylze Cr (energy comes from oxidative pathways)
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68
Q

ATP-PCr (high energy phosphate system)

A
  • [ATP] in resting muscles is low
  • muscles have larger reserve of PCr
  • PCr provides energy buffer to maintain [ATP] in intense Ex
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69
Q

anaerobic glycolysis

A
  • breakdown of muscle glycogen
  • net gain of 3 ATP/glycogen
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70
Q

aerobic glycolysis

A
  • occurs in mitochondria
  • oxidation of pyruvate or FA
  • process removal of H+ (oxidation) then reunits e- with H+ and combine with O2, to form H2O
  • only occurs with O2 and maximal rate is limited by rate of O2 delivery
  • krebs cycle, Citric acid cycle, tricarboxylic acid cycle (within inner mem. —> ETC)
  • oxidative enzymes
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71
Q

glycolytic pathway (glycolysis) steps and end product

A

end products:
- low intensity Ex: via lactate dehydrogenase turns into lactic acid
- high intensity Ex: pyruvate enters aerobic metabolism

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72
Q

which systems are used for high power, power and short duration, endurance training

A
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73
Q

which system is used for explosive events (<2 sec) and its limits

A
  • phosphagen system
    limits d/t creatine kinase rxn, depleted PCr reserve, slow CK activity d/t low pH
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74
Q

which system is used for maximal efforts (12-15 sec) and its limits

A
  • phosphagen system and glycolytic pathways
    limits d/t rate of glycolytic enzymes (phosphorylase, PFK, LDH), substrate/enzyme [ ]
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75
Q

which system is used for sustained spriniting (max effort over 15-60 sec) and its limits

A
  • anaerobic glycolysis
    limits d/t [PCr]
  • longer duration of up to 60 sec also use aerobic
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76
Q

which system is used for middle distance (up to 6 min) and its limits

A
  • both aerobic and anaerobic
  • uses max O2 intake, max [La-] for 3 min or longer
    limits d/t enzymes, fatigue tolerance, O2 availability
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77
Q

which system is used for endurance events (up to 40 min) and its limits

A
  • aerobic and support from anaerobic
  • almost all ATP produced via oxidative means
    limits d/t max aerobic capacity, anaerobic threshold, efficiency/economy
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78
Q

which system is used for long distance (several hours) and its limits

A
  • aerobic with supply form CHO and fats
    limits d/t substrate depletion
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79
Q

metabolic limitations of endurance training and types of training

A
  • continuous training: 65-85% Vo2 max, 30-60 min
  • interval training: 90-100% Vo2 max, 1-4 min
    limits:
    1. substrate supply: incr in muscle/liver glycogen (depletion-repletion cycles)
    2. mitochondria: incr in # and size
    3. oxidative enzymes: related to mito size/number
    4. glycolytic enzymes
    5. fiber type: uses type IIa and IIx
    6. endocrine response: incr intensity (incr catecholamines)
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80
Q

metabolic limitations of sprint training and types of training

A
  • supramaximal training: power outputs, >100% Vo2 max
    limits:
    1. substrate supply: incr muscle glycogen storage (depletion-repletion cycle)
    2. muscle enzymes: incr of allosteric glycolytic enzymes (PFK, Hexokinase, phosphorylase), incr rate of ATP production, incr oxidative enzymes
    3. muscle buffering capacity: buffering bicarbonate, for a given incr in La- –> decr in H+
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81
Q

metabolic limitations of resistance training

A
  1. substrate supply: incr resting muscle glycogen and PCr
  2. muscle enzymes: little-no effect on glyc enzymes, little decr in oxid enzymes
  3. muscle fiber types: type IIa and IIx
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82
Q

physio factors effecting VO2 max

A
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83
Q

a-v difference

A

arterial- venous diff: how well we extract O2 to the muscles

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84
Q

Cardiac output def

A

how well we deliver O2 to the muscles

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85
Q

anatomy of the heart

A
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86
Q

factors that determine HR

A
  • cardiac cells (pacemakers)
  • systole/diastole
  • ANS (incr HR)
  • PNS and ANS (CV drift)
  • max HR (refractory period of cardiac cells)
  • recovery HR (similar ANS experience)
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87
Q

factors that determine Q

A
  1. ventricular filling:
    - venous return incr with ex
    - muscle pump: working muscle contraction displaces blood back from veins to heart
    - resp pump: assists heart pressure
    - vasco constriction: via SNS, constriction away from non-working organs returns blood
    - diastolic filling time: decr with intensity but incr in filling pressure
  2. ejection fraction:
    - with ex, incr blood ejected in shorter time
    - incr contractility (SNS and frank starling–> higher preload)
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88
Q

factors determining blood flow

A
  • CSA
  • vasodilation in arterioles to muscles
  • vasoconstriction of arterioles to non-active tissue
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89
Q

factors determining SV and formula

A

SV = EDV - ESV
- ~ 70 ml for adults
- LV EDV depends on: chamber size, filling pressure
- LV ESV depends on: afterload , myocardial contractile force
- with incr intensity –> both ESV and EDV contribute to incr SV

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90
Q

factors that determine o2 content

A
  1. red blood cells:
    - Hb, HCt (hematocrit)
    - o2 binding depends on PO2: anemia
    - o2 carrying capacity of blood: CaO2
    - erythropoiesis
  2. white blood cells: ex and immune functioning
  3. plasma
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91
Q

BP controls

A
  1. local control: at muscle level, changes metabolites, signalas local vasodilation
  2. central control: SNS activation of alpha and beta receptors, vasoconstricts non active, vasodilates muscle/heart/skin
  3. short term and long term BP control mechanism: baroreceptor (neural), kidney and humoral
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92
Q

o2 loading

A
  • respiratory system: o2/co2 transport, blood reservoir, acid-base balance, lung functioning
  • ventilation changes
  • pulm blood flow
  • gas transport and exchange
  • co2, bicarbonate buffer
  • control ventilation
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93
Q

phsyio response in acute ex

A
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94
Q

CV system in temp regulation

A
  • heat loss: sweating, skin blood flow, SV decr, HR incr until longer can maintain Q
  • ex in cold: vasoconstriction
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95
Q

structural cardiac adaptations

A
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96
Q

Cardiac functional adaptations in HR

A
  • relative bradycardia (when PNS and SNS blocked)
  • involves ANS, reduces SNS, incr PNS of SA node
  • decr HR = incr SV –> incr Q
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97
Q

Cardiac functional adaptations in Blood volume

A
  • fluid balance: acute ex, incr temp, metabolism, electrolyte imbalance
  • stimulation of renin-angiotensin- aldosterone system can incr plasma volume
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98
Q

Cardiac functional adaptations in contractility

A
  • incr ability to expel blood from ventricle
  • incr SNS activation (frank sterling mechanism)
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99
Q

muscle capilliarization

A
  • < 4 weeks = incr capillary density
  • angiogenesis: growth of new capillaries
  • easier flow to muscle fibre
  • stimulated by metabolism, stress on vessel, hypoxia
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100
Q

central adaptations

A
  • greater SV and incr Q
  • incr arterial and ventricular volumes
  • incr ventricular wall thickness
  • incr total blood volume
101
Q

peripheral adaptations

A
  • improved gas exchange
  • incr number of capillaries
102
Q

functional utilization

A
  • maximal aerobic capacity/ anaerobic threshold
  • the greater threshold relative to vo2 max the higher intensity one can withstand fatigue
103
Q

factors of motor unit activation

A
  • motor unit: functional unit of neuromuscular system
  • size principle
  • muscle spindle and golgi tendon organs
104
Q

motor unit recruitment def

A

the capacity to voluntarily recruit as many MU as possible and send nerve impulses at high frequencies

105
Q

intramuscular coordination def

A

the ability to synchronize all muscles of a kinetic chain involved in action

106
Q

hemodynamic responses to acute resistance training

A
  1. HR and BP:
    - both incr in dynamic resistance training
    - BP high with ecc/con movements
    - peaks usually occur in last several reps to failure
    - Bp higher in submax sets vs 1rm
    - Bp higher with greater muscle mass activation
  2. SV and Q
    - ex SV > rest SV in con phase
    - ecc phase SV > resting SV > con phase
    - Q incr in both ecc and con phase
107
Q

muscle size effects of strength

A
  1. CSA:
    - anatomical: area of transverse section of muscle
    - physiological: summed CS of muscle fibres most valid for force
    - pennation angle: affects diff in ACSA and PCSA
108
Q

henneman’s size principle

A

motor units are recruited in order from smallest to largest depending on the intensity of the force being applied

109
Q

force frequency relationship

A
110
Q

force velocity relationship

A

the high loaded move, the less capacity for high velocity movements
- key is tempo

111
Q

effects of muscle temp on strength

A
  1. resting muscle temp: higher in deeper muscles
  2. warm up: active (incr 2-3 degrees)
  3. iso contractions:
  4. force and power velocity relationships: con>ecc
  5. perf: related to jump ht, speed, power
  6. mechanisms: incr force for XBs, Vmax, ATPase, AP
  7. core temp
112
Q

fatigue

A

ex induced decrease in maximum force and/or max power generating capacity
- fatigue begins before fatigue failure

113
Q

neuromuscular considerations: fatigue

A
  • incr intensity = incr fatigue
  • depends on fibre type distribution, # cycling XB, force per XB, activation/deactivation of XB, rate of Xb cycling
  • d/t low XB formation/function
114
Q

motor unit rotation

A

some deactivate while others activate maintaining contraction strength

115
Q

fatigue recovery

A

recovery is essential to produce force, max strength returns faster then muscle endurance

116
Q

physiological adaptations in resistance training

A
117
Q

interactions of neuromuscular adaptations (strength, hypertrophy-muscle size, nerual)

A
118
Q

nerual adaptations

A

optimize MU recruitment, leading to rapid improvements in force production
- 2-6 weeks

119
Q

muscle hypertophy

A

occuring after 4-6 weeks contributes to more strength gains

120
Q

neural mechanisms of fatigue

A
  • decr activation of higher centres
  • alerted reflex inputs to MN
  • decr MN excitability
  • failed neuromuscular transmission
121
Q

neural adaptations - MU

A
  • incr recruitment, firing rate, synchronization
  • size principle: order of recruitment/derecruitment
121
Q

muscle mechanisms of fatigue

A
  • impaired ecc
  • metabolic factors
122
Q

neural adaptations- NMJ

A
  • incr in total area
  • greater dispersion of ACh receptors within motor end plate
123
Q

neural adaptations- central

A
  • incr MUA in higher brain centres: intent to produce maximal force and power
  • primary motor cortex activity incr
  • activation in descending corticospinal tracts and recruitment of fast twitch (FT) MU–> incr agonist and synergist muscle recruitment
124
Q

muscular adaptations- muscle growth

A

hypertrophy:
- incr synthesis or reduction in degradation of proteins
- incr # of myofibrils
- new myofilaments (incr diameter)
- myogenesis: formation of new muscle tissue
- Akt/m TOR signaling with contraction
- PROsynth rates elevated with rest
- larger CSA (tendons can incr)
- more type I fibers, with heavy resistance training type II hypertrophy > type I
- resistance training shift in fibre type IIx and IIa no change to type I

125
Q

strength de training

A

strength and muscle mass relatively preserved for a few weeks then detraining
- neural adaptations preserved longer
- muscle atrophy occurs rapidly

126
Q

capillary density and strength training

A
  • incr hypertrophy = decr capillary density
127
Q

performance improvements

A
  • muscular strength
  • power
  • local muscular endurance
  • body composition
  • flexibilty
  • aerobic capacity
  • motor performance
128
Q

muscular adaptations

A
  1. fibre hypertrophy
    - type 2 > type 1
    - decr mito density
    - incr [glycogen]
    - incr CT
  2. fibre type transition:
    - incr type IIa, decr type IIx
  3. strength training leads to incr pennation angle
  4. explosive/sprint leads to incr length
129
Q

maintaining strength

A
  • maintenance program: reduce volume and freq but maintain intensity
  • tapering: reduced training volume in last few weeks before comp
130
Q

what is sports perf and what includes

A
  • the ability to perf
    includes:
  • technical skills at high speeds
  • pressure
  • fatigue
131
Q

what determines perf

A
132
Q

components of perf and related fitness

A
  • muscular power: force in short time, explosive movements
  • strength: maximal force at given speed
  • agility, quickness, speed: neuromuscular stop-start, direction change
  • coordination and balance: neuromuscular system to achieve defined motor patterns
  • flexibility: move joint thorough ROM
  • aerobic power: max rate of o2 consumption, more aerobic work, faster recovery
  • aerobic endurance: relative intensity of ex that an indiv can maintain for a time
  • aerobic capacity: specific to muscle group, sport specific, anaerobic threshold
133
Q

Needs (gap) analysis

A
  • where we are and where we want to be
  • involves a sport analysis
134
Q

steps for athlete programing

A
135
Q

how to design an effective training program

A
  • identification of training targets
  • identify essential elements
  • differentiate between necessary and nice
  • pay attention to magnitude, modality and details
  • modeling of perf characteristics
136
Q

how to analyze sport basic needs

A
  • research about the sport
  • observe practices and competitions
  • testing/monitoring/observing top athletes
  • are there commonalities to failure/injury/illness in the sport
137
Q

parts of perf analysis

A
138
Q

explain how demands require supply

A

takes systems out of equilibrium and challenge the body to return to homeostasis

139
Q

transitions across intensities (phases)

A
  1. phase 1: mild-mod intensity
    - dont deplete ATP quickly
    - low force contraction
    - recruitment needs are low - high % type I fibres
  2. phase 2: heavy intensity
    - power output incr
    - rate of ATP demands incr muscle power incr
    - recruit more type I fibres and incr % type II fibres
  3. phase 3: severe-extreme intensity
    - high power output
    - greater % type II fibres and glycolytic supply
    - anaerobic glycolysis
    - CHO and PCr fuel
140
Q

why does lactate accumulate

A
  • it must be removed: if LDH moved toward pyruvate formation in cytosol, it would require NAD
141
Q

when does lactate accumulate

A
  • lactate may be: converted back to pyruvate with LDH, uptaken into mito, transported from to blood to type I fibres/liver/brain/heart
  • skeletal muscle lactate (and H+) transported to blood via monocarboxylate transporter
142
Q

how does lactate accumulate

A
  • sum of metabolic byproduct accumulation (anaerobic gly) and metabolic byproduct removal/disappearance
  • [BLa] is associated with fatigue but does not cause it
143
Q

is the shift to aerobic gly d/t lack of o2

A

no
- PO2 of skeletal muscles does decline but is still above threshold for ATP synthesis
- La levels incr in muscles before decr in skeletal muscle PO2
- maximal contractions in hyperoxia dont incr PPO
- rate of ATP supplied by oxidative metabolism cant meet the demand of contractile muscle (NOT LACK OF O2)
- incr ex intensity –> greater recruitment of type II –> lower oxidative capacity

144
Q

phsyio responses to progressive ex

A
145
Q

anaerobic vs aerobic threshold

A
  • no true shift (both happen at all times)
  • dependent on substrate availability, hormones, previous activity, environment
    1. aerobic threshold (1st transition): below this- must train for long duration to incr fitness, above this- less use f fat as fuel
    2. anaerobic threshold (2nd transition): beyond- unable to maintain intensity for longer than an hour , hard to talk
146
Q

submaximal exercises

A
  • needs to achieve metabolic steady state: ATP supply is being met through aerobic system
  • initial activation of ATP-PCr and aerobic gly fills ATP gap until oxidative phosphorylation can meet energy demand (O2 deficit)
  • krebs cycle enzymes incr d/t slight decr in NADH/NAD and ATP/ADP ratios
  • small amount sof La released from contracting muscles at lower intensity (low [BLa])
  • PHD regulated by levels of acetyl-CoA, NADH, ATP
147
Q

maximal exercises

A
  • shift toward CHO metabolism as intensity incr d/t:
  • incr ATP turnover (changes ratios of NADH/NAD and ATP/ADP or AMP)
  • glycogen phosphorylase activated by incr plasma
148
Q

metabolism and high intensities

A
  • FA oxidation decr at 85% vo2 max but not between 65-85%
  • lipolytic rate remains high, adipose tissue decr
  • most ATP turnover d/t anaerobic gly
  • ast gly rate incr, cytosolic NAH accumulates
  • metabolites build up (ADP, Pi, H+, AMP, lactate)
  • skeletal muscle ATP levels remain stable
149
Q

History of training programming

A
  • involves training many aspects of athletes fitness
  • mixed methods training
  • may produce ineffective gains and unpredictable results
  • leads to higher training volumes in order to fit level of training needed to make improvements
  • may lead to interference of stimuli
150
Q

what is training programming

A
  • a systemic approach to develop and create adaptations towards a goal at advantageous times
  • establishes a high yield strategy for achieving the goal
  • long term dynamic process, involves client process
151
Q

what can we investigate during programming

A
  1. metabolic:
    - what is the primary system
    - what are possible metabolic limitations
    - what are potential adaptations to improve the systems
  2. cardioresp:
    - is aerobic metabolism a significant contributor (why are there limits to O2 delivery or utilization, what are adaptations)
    - are there other aspects of CV/Resp system that could improve perf.
  3. neuromuscular:
    - what motions are used in the action
    - what is limiting the ability to maximize power
    - what are the mechanisms of fatigue
    - what are potential adaptations
152
Q

what are the steps for programming

A
  1. analyze the activity
  2. analyze the indiv
  3. develop the program
  4. monitor program
  5. evaluate program
  6. adjust the program as needed (back to step 3)
153
Q

preliminary planning steps

A
  1. find a medium
  2. establish timeline: large to small scale
  3. assign details of competition dates: include travel time
  4. assign holidays/downtime
  5. map out travel periods
  6. outline any mandatory testing sessions (if relevant)
154
Q

preliminary planning

A
  • reference the needs analysis: understand key priorities, use normative standards, peers, testing/monitoring
  • “reverse engineer” from competitive back to preparatory
  • start with large strategies and work down to smaller: large foci and longer term building readiness, then fine tuning with smaller strategies
155
Q

phases of the training program

A
  1. choosing the direction/program (goal, client, gap, priorities)
  2. program magnitude (loading across season)
156
Q

periodization phase 1 (choosing the direction) steps

A
  1. begin with the end in mind:
    - how can you quantify/qualify the goal
    - how can we investigate (metabolic, cardioresp, metabolic)
    - analysis of the goal: what does it require, what the are foundational elements, what are some adaptations
  2. who am I training:
    - what is the capacity/status/limit of client
    - where are they now, what their history
    - are their injuries/ limits, what their schedule
    - client profile: what relevant info do I have/need, any other questions I have
  3. where are the gaps:
    - based on requirements and where they are now, what are relevant gaps
    - is there evidence of those gaps being solved
    - does the clients limits/capacity inform which aveune to go
  4. key training priorities:
    - what are the main areas that you will focus on
    - training priorities: what are common gaps, how do we train to promote adaptations, what are some adaptations needed before training
157
Q

periodization phase 2 (building magnitude) steps

A
  1. training process:
    - plan a targeted approach to bridge the gap
    -using training strategies to build adaptations
    - consider all factors and resources
  2. loading the athlete: training load
    - combo of INT, DUR, FREQ
    - interaction b/w athlete fitness, training load, and ability to tolerate training
    - apply training load results in cascade of phsyio responses
    - training load may be categorized as stimulating, retraining, detraining
    - theories/approaches for training load
158
Q

types of loading and what they are

A
  • extensive loading: greater volume of stimulus, lower intensity
  • intensive loading: high intensity, lower volume
159
Q

theories/ approaches of training loading

A
  • standard loading
  • linear loading
  • step loading
  • concentrated loading
  • conjugated sequence loading
  • flat loading
160
Q

standard loading

A
  • similar loads and densities throughout preparatory phase
  • perf improves only in early stages and must progress across years to promote adaptations
161
Q

linear loading

A
  • athlete trains at maximal capacity and progresses load over time
  • useful for short periods, requires recovery, leads to burnout, injury
162
Q

step loading

A
  • progressive overload with periods of unloading
  • unloading/retaining loads allow regeneration and greater adaptation
  • often uses same training load repeated to promote specific adaptions
  • don’t have enough variation as progressions are similar modes
  • high amounts of scientific support (and history) of success
163
Q

concentrated loading

A
  • short term overloading, allows for recovery in short periods with recovery loads
  • greater loads require greater recovery and adaptation can induce longer perf decrements
  • some maintenance of fitness through deloading period
164
Q

conjugated sequence loading

A
  • allow for concentrated loading overreaching followed by recovery
  • uses blocks of 4 week ‘microcycles’ with primary emphasis for each block, leads to high stimulus while loss in others
  • stimulus may induce high fatigue/load at start
  • sequencing various training targets of training DENS and DUR can support maintenance of INT
165
Q

flat loading

A
  • used in advanced highly trained athletes similar loads ~3 weeks, with high stress in first week, challenging adaptations over upcoming 2 weeks, then deloading/regenerating
  • used in middle preparatory phase, must have high capacity for loading
166
Q

Matveyev’s model of periodization

A
167
Q

undulating periodization model

A
168
Q

periodization vs programming

A

periodization:
- macro management of training process associated with time periods
- time allowed based on comp schedule
- provides outline allowing coaches to see periods of training and order to target goals
programming:
- micromanagement of delineated stages of training
- training program should differentiate the time continuum into patterns based on objectives
- organization of various programming (FRE, INT, DUR, VOL, reps, etc)
- ensures variation of training factors to control fatigue and optimize long term adaptations

169
Q

periodization

A
  • a structural training plan based on manipulation of the fitness components and principles with intent of peaking the athlete at competitive season with cycle of easier and harder
  • systematic approach: program divided into manageable segments
  • Goal is to maximize adaptation to training in the time available while simultaneously avoiding over-training
  • Macro-, meso- & microcycles
170
Q

cumulative training effect

A
  • Changes in physiological capabilities & level of physical/technical abilities resulting from a long-lasting athletic preparation
  • assessed via phsyio or perf mesures
  • Some systems & structures have a limit to their magnitude or rate of gain: Endurance (mitochondria, oxidative enzymes) = large; Anaerobic (glycolytic enzymes, PCr storage) = smaller gains
171
Q

residual training effects (physical ability and phsio background)

A
172
Q

ATP

A

Annual training plan

173
Q

macrocycles and the parts

A
  • largest blocks
  • may be several macrocycles in a training plan
  • “Mono”cycle:1 major competitive period (single peak)
  • “Bi”cycle: 2 major competitive periods (double peak)
  • “Tri”cycle: 3 major competitive periods (triple peak)
174
Q

phases of macrocycles

A
  1. Preparatory
    – General Preparation
    – Specific Preparation
  2. Competitive
    – Pre-Competition
    – Competition
  3. Transition
175
Q

characteristics of the preparatory phase and the sub phases

A
  • 3-6 months duration
    Goals:
  • Acquire and improve general physical training.
    – Develop, improve and perfect technique.
    – Familiarize athletes with basic strategies of the sport
    – To develop or improve psychological skills
    1. general preparatory
    2. specific preparatory
176
Q

General Preparatory Sub-Phase

A

goals: developing work capacity…
- Energy system work directed at aerobic endurance
– Muscular strength focus is on hypertrophy but some work also on muscular endurance.
- VOL is high, INT is low
- EX is general
- Perf expectations are low

177
Q

Specific Preparatory Sub-Phase

A

The transition period to competitive phase.
- VOL is high, INT is low
- Goals developing work capacity but are more sport specific exercises should be used (70-80%).
- tests at end of phase to see if ready to start program
- Consider a practice competition at the end of this sub-phase to determine how the training has affected performance.

178
Q

competitive phase and the sub phases

A

goals: optimal perf with specific objectives…
- Maintenance of physical conditioning
– Generally lasts 4 – 6 months with team sports tending to be longer
- if possible order the comps to most important
- 6-8 microcycles prior to main competition the training should be modelled to match the competition if possible
- have unloading and tapering in last 2 mesocycles
1. pre competitive sub phase
2. main competitive sub phase

179
Q

pre-competitive sub-phase

A
  • stays at a similar level to the specific sub-phase of the preparatory phase unless practice competitions suggest a weakness
180
Q

main competitive sub-phase

A
  • focus is on performance so generally
    volume decreases
181
Q

transitional phases

A
  1. T1: last 3-5 wks (b/w preparatory and transition phase)
    - similar to comp phase
    - ment as ‘pre season’ prep or ‘regular season’ prep for high performance
    - goal: to improve key abilities, and maintain fitness through, without over-loading
    – Moderate VOL and INT
  2. T2: lasts 6-12 wks (after competitive phase)
    - active rest
    - VOL and INT is low
    - alternate activities
    - If total rest is required due to injury then it should be done during the second week after a week of gradually reduced load from last competition
    – Watch for depression
182
Q

periodization for a single goal

A
183
Q

periodization principles

A
  • Higher volumes –> Lower volumes
  • Lower intensity –> Higher intensity
  • Higher frequency –> Lower frequency
  • General –> Specific
184
Q

microcycle

A
  • duration is a week
  • co-ordinated with everyday life
  • Intense anaerobic, speed & power sessions on days when relatively “fresh”
  • Muscular endurance work when the athlete is partially fatigued
  • Last day is for regeneration and will often be a rest day
  • is a flexible program
185
Q

mesocycles

A
  • duration is about 4 weeks
  • Crash week causes a “valley of fatigue”, creating a more powerful stimulus for supercompensation.
  • Regeneration week: lowered physiological and
    psychological demands to eliminate fatigue symptoms
186
Q

crash mesocycle

A
  • As fitness improves, each new mesocycle
    adds greater training loads than the previous one
  • Mesocycles should be planned one at a time based on
    fitness test results allows for optimal training
187
Q

considerations for a mesocycle

A
  1. The structure of the mesocycle is based on the:
    – Phase of the season
    – Competition schedule
    – Specific training objectives
    – Time available to train
  2. The length of the mesocycle depends on the main goal or focus of the cycle and how long adaptation takes:
    – Aerobic focus will be longer
    – Speed focus would be shorter
188
Q

mesocycles for the preparatory phase

A
  • Goal: produce adaptation
  • Focus is on the development of basic technical and tactical skills and laying the base for physical training.
  • Plan for two or three shock mesocycles in this phase to
    push athletes through adaptation ceilings.
189
Q

mesocycles for the competitive phase

A
  • dictated by the competitive schedule.
  • Loading patterns are very sport specific.
  • For sports with weekly competitions the mesocycles will be similar with the load being adjusted within the microcycles.
190
Q

sequence of training load

A
  • each phase will potentiate the next training phase
  • provide ‘foundation’ prior to higher-risk abilities and then to reduce fatigue towards competition
191
Q

Goals of ATP (annual training plan)

A
192
Q

mesocycle for transition

A

The primary purpose of this mesocycle is recovery and rest.

193
Q

Alternating Intensity and Energy Systems

A
  • Training load must address the energy demands as well as the goals of the macrocycle.
  • often stress 2 - 3 energy systems and fuel regeneration is different for each system.
  • Must plan for regeneration for each of the systems.
  • train all of the components without overtraining:
    1. Classify all of the skills, drills and physical training according to the energy system they tax.
    2. Plan microcycle to alternate training demands such that the fuel being utilized on a given day is regenerated before being stressed again.
194
Q

timing in training

A
  • If application of stimulus is too late following the regeneration phase, supercompensation will have faded (involution) and the training effect will not be optimal
  • If application of the stimulus is too soon, athlete will still be fatigued from the previous stimulus, and supercompensation will not have peaked:
    – If this occurs chronically, may progress to full blown overtraining syndrome / chronic fatigue
195
Q

factors to consider in planning

A
  • baseline tolerance without excessive fatigue
  • Ability to complete planned workouts?
  • Quality of training?
  • Recovery within/between workouts?
  • Attitude/adherence towards training?
  • Muscle soreness?
  • Efficiency & skill execution?
196
Q

recovery planning and programming

A
  • 1:1 Recovery cycle is best for beginners
  • Allow 36-96h between strength sessions
  • 7-14 days between eccentric workouts
  • Anaerobic training: 48-96h
  • Aerobic threshold training: 12-24h
  • Cycle in recovery in every hierarchical level (Macro,
    Meso, Micro)
197
Q

balancing stress and recovery

A

Training progression within each cycle includes
built-in recovery phases to optimize adaptation and prevent fatigue

198
Q

recovery planning

A

replacing PA with:
- Skill/tactical training
– Recovery modalities
– Evaluation (at end of cycle)
– Mental training
– “Safe” recreational activities

199
Q

regeneration period

A
  • inappropriate is when there is a decline in perf
200
Q

overloading mesocycles

A
201
Q

basic model for ATP

A
202
Q

pysiologoical adaptations in periodization

A
  1. Training Stress:
    - Periodization takes advantage of the body’s response to training load, balancing stress and recovery for optimal adaptation.
  2. Adaptation:
    - Periodization can leverage CTE’s and RTE’s to maximize ‘parallel’ adaptations and support positive adaptations
    - Strength Training: Periodized strength training cycles can increase muscle fiber recruitment, hypertrophy, and strength.
    - Endurance Training: Endurance macrocycles develop the cardiovascular system and aerobic capacity through progressive long runs, intervals, and tapering
203
Q

seiliers hierarchy of endurance training needs

A
204
Q

periodization of endurance training

A
  1. Central Adaptations- several months
    - most effective by high-volume continuous training at ~70- 75% of VO 2max
  2. Peripheral Adaptations- peak at ~4-6 weeks
    - Peripheral- most effective by high-intensity at ~95-100% VO 2max
    * Both can be maintained with less training after achieved
    * Detraining- peripheral lost quickly, central takes longer
    * Taper can increase performance (reduce fatigue)
205
Q

types of training INT duration in END athletes

A
206
Q

END training across the season

A
207
Q

how do END athletes train

A
  • very high training volumes, built over many years
  • Training may include 7-15 sessions/week; higher-impact sports use < volume
  • ~80% of their sessions <LT1, ~15% of
    sessions >LT2, and ~5% of sessions between LT1 & LT2 (POLARIZED)
  • Distribution will be different across periods, with greater Z1 earlier in season (to build endurance/recoverability/stamina/central factors/durations), more Z3 (& Z2)
    later in season to build speed/strength/sustainability/peripheral factors/intensity
  • use INT
  • Greater sport specificity later in season
  • Fueling, environmental factors, recovery, fatigue-
    management, biomechanics/efficiency
208
Q

how many sessions should be in each zone for END athletes

A
209
Q

where should different modes of training lay on and END training continuum

A
  • LSD/continueous: 10-75% Max
  • interval training: 60-100% max
  • tempo: 50-70% max
  • threshold training: 70-80% max
  • intermittent: 100–> max
  • push/pulls: 65-90% max
210
Q

Continuous (sustained effort)

A

Exercise at or near one intensity (typically at or below AnT) for the duration of the exercise session

211
Q

Intermittent

A

Exercise periods of very high intensity (> VO2max), but of very short duration (usually less than one minute). The rest intervals may be of variable length

212
Q

Interval

A

Usually refers to longer exercise intervals of high intensity (between AnT and VO2max) short duration (1 - 6 min).

213
Q

long low distance (LSD) training

A
  • makes up the majority of the training volume for events greater than 20 minutes long
  • builds an “aerobic base”
  • improve running economy
  • INT well below AnT (40-70% VO2max), depends on threshold.
  • Slower than race pace
  • HR 20-40 beats below threshold
  • DUR 30 min – hours (?)
214
Q

benefits of LSD training

A
  1. Caloric expenditure (weight loss/maintenance?)
  2. Low stress to musculoskeletal and physiologic systems
  3. Develops tolerance for prolonged exercise:
    - Induces muscle glycogen depletion (supercompensation)
    - Promotes fat metabolism within muscle (“CHO sparing”)
  4. Develops or maintains basic CV adaptations:
    - Blood volume, oxidative capacity, heat stress tolerance
  5. Psychological benefits:
    - Recovery days
    - Overdistance ’s incr confidence
215
Q

when should you have LSD training

A
  • END athletes should be performed throughout the training year
  • greater emphasis in early-mid preparatory phase (for a sound aerobic “base/foundation”)
216
Q

tempo training and the benefits, when to include

A
  • DUR: 30-12 min
  • INT: HR 5-10 bpm below threshold, 90-95% of PO at threshold
    Benefits:
  • Good introduction for more intense training
  • Can help improve athletes ability to work @ threshold for prolonged periods
  • Good for working on ‘race pace’ for prolonged (>2hr) endurance events
    When to include:
  • early/mid preparatory phase to prepare the athlete for more intense
    training
217
Q

threshold training

A
  • Moderate DUR, high INT training at or very near to the athlete’s AnT
  • May be continuous or intermittent in nature, depending on precise INT selected
218
Q

threshold (Low) training, when to include, and benefits

A
  • DUR: 20-60 min
  • INT: HR 95-105% threshold, 100% of PO threshold
    benefits:
  • improves tolerance to racing at anaerobic threshold
  • AnT and buffering capabilities ( lactate tolerance)
  • May improve economy at AnT
  • Allows glycogen sparing more emphasis on fat metabolism
    when to include:
  • mid-to-late preparatory season to prepare the athlete for upcoming competitive season
  • should be (<1-2/wk)
219
Q

push/pull training benefits, when to include

A
  • alternating fast/slow pace often above & below threshold
    Benefits:
  • Many of the same physiological benefits as above
  • Athlete learns to “accelerate” pace on demand
  • Variety
    When to include:
  • mid-to-late preparatory season
  • may be included at any time (depends on intensity)
220
Q

threshold (Hi) training, when to include, benefits

A
  • INT: 100 - 110% of threshold
  • DUR: 10 - 20 minutes per repetition
  • REPS: 2 - 4, Rest btw int: 5 - 15min @ 10-15% below threshold
    Benefits:
  • Ideal training for races <1hr
  • incr ability to tolerate lactate
  • incr ability for pacing @ high intensity
  • Helps to ‘pull’ up threshold
    When to include:
  • Generally mid-to-late preparatory season
  • But may be included at any time (depends on intensity)
221
Q

interval training

A
  • DUR: 1-5 min
  • INT: high-very high (b/w threshold and VO2 max), with rest periods that are active
  • Approximately 1:1 work:rest ratio or less (i.e. 1 : 0.5)
    Benefits:
  • incr VO 2max and threshold
  • promotes buffering capabilities
  • high INT involved probably promote “extra” central and peripheral adaptations
  • May assist the athlete in learning to maintain good technique at intensities greater than race pace
    When to include :
  • Major emphasis occurs during mid-to-late preparatory season to “build” on to the adaptations from cont. training
  • Should be used sparingly (1-2 times/wk) as is stressful
222
Q

what can incr with interval training

A
  • Optimal cardiovascular and metabolic adaptations appear to benefit not only on the time spent at VO 2max but also the on the distance covered at high velocities
  • Short 30s interval exercise training at VO 2max:
  • Increases time at VO 2max
  • Maximally stimulates CV function
  • Allows the run to be at a higher velocity
  • Therefore, increases muscular adaptation
  • Will improve economy and efficiency of movement at higher velocities
  • Theoretically, this could be the best way to train to improve VO 2max
223
Q

intermittent training benefits, when to include

A
  • DUR: 10-60 s with ~ 1:5 work:rest ratio
  • best done in controlled environment
    Benefits:
  • Athlete may become more economical and pace conscious?
  • May improve neuromuscular control?
  • Improves power/anaerobic “kick” ability at end of a race?
    When to include:
  • late preparatory season
224
Q

why is pace training important

A
  • VERY useful in athletes who are trying to cover a set distance as fast as possible.
  • Allows you to break up the event into smaller blocks and train at higher INT to try and improve race pace.
  • Can be used in all disciplines
225
Q

how to calculate pace training

A
226
Q

Anaerobic events

A
  • depend directly on maximal rate of ATP synthesis by PCr Hydrolysis and/or Anaerobic Glycolysis
  • Events of Max Effort < 2s to 2mins
  • Relative contribution of Energy Systems depends on event duration
227
Q

Team Sports

A
  • bursts of maximal effort separated by lower-intensity intervals/stoppages in play
  • Some involve very brief efforts separated by long recoveries (baseball), others have intense activity for ~60s without stop (hockey, soccer)
  • Relative energy contribution will depend on game type & play
228
Q

Anaerobic Power

A
  • Maximum rate that work can be accomplished
  • Usually measured in Watts
  • Dependent on:
  • Muscle mass
  • Neuromuscular recruitment
229
Q

Anaerobic Capacity

A
  • Maximum amount of high-intensity work that can be accomplished
  • Usually measured in kJ
  • Dependent on:
  • Amount of phosphagens
  • Fatigue resistance
230
Q

factors limiting Anaerobic perf

A
231
Q

what do you want to train to improve max anaerobic power

A
  • PCr: unlikely that muscle stores nor speed of reaction improved with training
  • Glycolytic: improved enzyme activity can increase maximal rate of glycolysis / glycogenolysis and therefore ATP production
232
Q

High-Intensity Intervals

A
  • 90 – 100% vVO2max
  • Usually 30s:30s or some derivation
  • Goal is to increase time spent at vVO2max
233
Q

All Out Exercise

A
  • Longer duration, maximal-intensity exercise where there is a considerable decrease in performance
234
Q

Sprint Exercise

A
  • Activity limited to brief exercise bouts ≤10s where peak intensity can be maintained until the end of the entire bout
  • Intermittent: ≤10s exercise with 60-300s recovery recovery is near complete with no performance decrement
  • Repeat Sprint Exercise: ≤10s exercise with ≤60s recovery recovery is incomplete with performance
    decrement
235
Q

what adaptation do you want to improve maximal anaerobic power

A
  1. sprint interval training (SIT) (max effort 5-40 s):
    - incr Peak & Max Power Output
    - incr activity of most glycolytic enzymes
    - may be optimal for increasing max anaerobic power of glycolytic pathway
  2. Requires high [BLa]:
    - Enzymes (PFK & phosphorylase) show greater training induced changes to repeated 30s bouts vs. repeated 6s bouts or continuous training
    - In addition, longer 10-15 min rest intervals seem to be better
    - Appears to be a result of high lactate (low pH)
    Anaerobic Training Adaptations seem to require high [BLa]
236
Q

what is the best duration of interval to maximize incr in enzyme activity

A
  • 30s intervals provide extremely high [BLa], may improve H+ tolerance
  • improves maximal anaerobic capacity (via duration of power maintenance)
  • Can lead to incr in oxidative enzyme activity
  • Improve BLa & H + removal rate from muscle and the PCr resynthesis rate during recovery
  • May require 30s maximal sprint with 3-4 min active recovery (rate of BLa removal)
  • Optimal # of intervals unknown
  • Depletes Glycogen quickly, stressful, uncomfortable, generates high [BLa] accumulation; motor coordination loss, technique fails
237
Q

what adaptations do you want to improve anaerobic capacity

A
  1. ATP production rate declines as muscle becomes fatigued
    - Any adaptation that delays this point will result in greater total ATP production over a given duration
  2. Max Anaerobic Capacity would improve as a result of an increase in:
    * Na/K pump capacity,
    * muscle buffering capacity and
    * resting muscle [PCr] (not likely)
    * Increases resting stores of muscle glycogen
    * Could be factor in team sports
238
Q

what happens to glycogen with FREQ of training

A
  • ~ 1/3 of muscle’s resting glycogen depleted in first 30s interval
  • Amount of glycogen declines with each successive sprint, glycogen stores will be ~exhausted after 6-7 intervals
  • Glycogen resynthesis rate is more rapid following SIT than prolonged exercise
  • Muscle glycogen can be completely restored within 24hrs in athletes with high CHO diets
  • resting muscle glycogen likely not fully restored after several successive days of SIT (or of prolonged training); ‘dead legs’
  • Avoid SIT 4x/week or back-to-back (or give full rest following 2 days)
239
Q

TIME COURSE FOR ADAPTATIONS TO SIT

A
  1. Adaptations occur quickly
    - Enzyme activity & Muscle Buffering Capacity after 1-2 weeks of SIT
    - Increased adaptations can be equivalent to ~7weeks of training
    - 3 weeks should be enough for optimal enzyme adaptations
  2. Some evidence suggests adaptations may last for~1month
240
Q

MAGNITUDE OF ADAPTATIONS TO SIT:

A

Following SIT phase in young, fit athlete:
* ~20-30% increase Peak Anaerobic Power
* ~20% increase in Anaerobic Capacity (total PO over 30s, Wingate)
* Less decline in PPO with repeated high intensity bouts

241
Q

high INT interval training physiological responses

A
242
Q

how to improve VO2 max with anaerobic training

A
243
Q

how to improve glycolytic power with anaerobic training

A
244
Q

types of interval combinations

A
  • maximize aerobic adaptations
  • maximize anaerobic adaptations
  • minimize NM fatigue
245
Q

fatigue in sprint EX

A
  • Repeated Sprint Exercise-induced reduction in maximal power output or speed even though the task can be sustained
246
Q

Metabolic Contribution during
first and last sprint

A
  • energy system contribution key to recovery
  • ATP production during subsequent repetitions
  • Increase in oxidative contribution from 8% to 40%
  • Decrease in glycolysis from 40% to 9%
  • Smaller size of circle represents smaller absolute energy use
247
Q

HIIT and END

A
  • HIIT has been shown to be an effective way to improve
    VO2max and several factors associated with endurance
    performance.
  • induces greater fatigue, requires greater recovery,
    higher risk of injury
  • HIIT do not cover all factors needed for endurance and may in fact reduce the effectiveness of endurance training (reduced volume, etc)
248
Q

Speed and agility

A
249
Q

speed development- periodization

A
250
Q
A

HES 201 (2 decks)

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