Final exam Flashcards
1
Q
definition of training principles
A
high yield strategies assoc with sustinable and succedful adptions to trainig programming
2
Q
what are some examples of trainign principles
A
overload, individualization, variety, specificity, transferability, and progression,
3
Q
what is individualization. give an example. What is a way to insure taht training load is individualized
A
Modification of training to account for an athletes unique capacity and response to training. Need to acknowledge athlete is different - if heart disease might not want to prescribe HIIT.
4
Q
One way to insure trainign is individualized
A
periodic testing
5
Q
what is SAID?
A
SAID - specific adaptations to imposed demande - training adaptations epcific to activity performed, muscle used and type of overload (intensity duration etc - consider energy systems and movement patters
6
Q
what is progression?
A
gradual and systematic increase in training stress to maintain tissue overload and thus provoke continued adaptation - training variable must b eincrased to induce further adaptio
7
Q
what is threshold of overload. whta principle can we realte it to?
A
must be surpassed to alter homeostasis enough for adaptation. Individualization bc it is diff for evryone
8
Q
give an example of progressive overload
A
Neurons challenged to fire faster, more neurons firing
Increases CSA of muscle - sarcomeres - myosin and actin - sliding filament theory - sarcomeres shorter as bringing actin across myosina nd developing tension
Myosin get energy from atp - break off phosphates get energy -
More mysoin heads, more energy more atp to do that
Bone loading - load too much too fast = fracture, not enough = no remodeling
9
Q
what is the ceiling effect?
A
ouR ability to improve gets less as we get more fit - make greater gains when we are in
10
Q
how muxh can vo2ma improve in a person
A
25-50%
11
Q
do we ruhn out of atp? why not?
A
no. Presreved welel thru phosphocreatine system
12
Q
after a full print how long for full nad half recovery
A
3-5 mins full 30 sec half
13
Q
Is Active recovery good for PCR resynthesis?
A
NO! Passive recovery is bette. Oxidative phospholartion is being used for the active recovery instead of being used to replete the PCr stores - pulling away.
14
Q
what is net gain of atp for one glycogen?
A
3
15
Q
how does intensity effect enzymes? Give an example.
A
the more intenselt you are working the more you are activating rate limiting ensymes like PFK - this means that glycolytic pathways witll move faster as a result of increaed ADP, AMP or Pi bc PFK is activate by thess
16
Q
what inhibits PFK - when does this hapen
A
H+. ATP - when body accumulates too much H+ stop using glygolytic and we start using oxidative phosphorolation - less intensity + longer duration - cnat XB cycle as fast
17
Q
is depleted PCR a liklet limitation to explosive events? how manys econds are explosive event?
A
no - it could be in repetitive effort but not typicalyly -
18
Q
how long are explosive, max efforts, sustained sptinying, middle distance, endurance and long distance
give exampels of each
A
explosive = <2 sec
- shotput
Max effot = 10-15 sec
- 100m sprint
sustained sprinting = 15-60sec
- 400m sprint
middle distance = 60s - 6 mins
- sports (hockey shift)
endurance = up to 40 mins
- soccer game, 5km
long distance = several hours
- marathon
19
Q
what are limitations for explosive events?
A
maybe Pcr stores
20
Q
what are some limtiations for max effots?
A
gycolytic stores
glycolytic enymes (rate/conccnetraion)
21
Q
what is difference between PA, exercsie and
A
22
Q
what are some limtiations for middle didstance
A
- glycolytic enzymes
- faitgure tolerance
- o2 availabilty and kinetics
23
Q
what are some limtiations for endurance
A
max aerobic capcity, anaerobic therrshoild, efficiency/economy
24
Q
what are some limtiations for long distance?
A
substrate depletion
25
what are some metabolic adaptations in endurance training?
- increase in mito desnity and size = more ETC + KRebs
- increased glyc enzymes
increased ox enzymes
- oxidize gly faer - atp ot xb faster
- increased stores, depletion repletion, trainign fully depltes glycogen - specific to muscles
- type IIA - IIx
26
How do fibre tyeps change during enuranec exercsie? resitance? which type is fater?
type IIa to IIx
IIx to IIA
faster
IIx is faster
27
what metabolic adapataitons happen wit sprint traitnig
inccrease glyc enzyems -
- increase oxid enzymes,
icnrease muscle glycogen (II fibres)
- INcrease in muscle biuffering - repasted botus of acidosis
28
does resistance trianing mpact glycolytic and oxidative enzymes
little no effect - may even decrease ox
29
what are some resitance trainign metablolic adaptations
subtrate fuel - msucle clucogen, pcr (unjsure why)
30
what are the three levels of adaption of GAS ?
alarm reaction, resistance, exhaistion
31
wjat are the training responses in GAS
acute respone ,recovery, adaption detraining, overtatining
32
Q: Use the GAS to explain why Racing the same even on back to back days might resultin lower performance on day 2 - what phases might explain this?
In day 2 the athlete likely has not adequate recovery and is still in the alarm reaction phase right after the stimulus has been applied and has lost capacity to perform/physiological readiness - this means that there has not been enough time for the athlete to recover and rid of fatigue and elicit the adaptation in the resistance phase. - system not able to perform best immediately after stress
33
what physiological systems might be stressed differently when performing a resistance training session in the morning and a running hit workout in the evening? Which systems common resulting in too much stress?
Stressed differently: Cardiorespiratory system stressed differently
, more intense in HIIT - higher HR - skyrockets - tryna get O2 to get from air to ETC (final e- acceptor) to support production of ATP
In resistance - blood flow gets tensed up, afterload pressure - at beginning does not increase HR that much
Stressed same: glycolytic system - intensity - challenging body to form crossbridges - anaerobic systems
34
waht did Hans Selye do?
stimulus recovery adaptation process
- Took cells and injected toxin that applied stress and measured how cells reacted -
Alarm: saw cells capacity dropped (wasn’t able to perform functions well)
Resistance: saw if he injected the right amount over time that cell starts to recover, resisting alarm reaction - adapts. IF same toxin injected during resistance phase cell wouldnt lose function as much
Exhaustion - could leave it ther with submax toxin that didnt kill cell - cell back to baseline
Kept injecting - would not have reserves to resist any further eventually
All out sprint (400m) - if u tried to do again - 2nd time is worse - acute response is fatigue.
35
what is the FITT FOR CARDIORESP?
F - 5 days/week moderate, 3 day/week vig, or combo of 3-5
I - best is both for most light to moderate for those who are deconditioned
T - 30 -60 mins/day or 150/weeks moderate
75/week vig
T - Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature is recommended
36
What is the FITT for resistance eercise
F- each major muscle group 2-4 days/week
I - 60%–70% of the 1RM (moderate to hard intensity) for novice to intermediate
80% of the 1RM (hard to very hard intensity) for experienced strength trainers
40%–50% of the 1RM (very light to light intensity) for older persons beginning exercise to improve strength.
40%–50% of the 1RM (very light to light intensity) may be beneficial for improving strength in sedentary persons
beginning a resistance training program.
G50% of the 1RM (light to moderate intensity) to improve muscular endurance.
20%–50% of the 1RM in older adults to improve power.
T- no sepcic duration
T - Resitance exercsies involving each major muscle group
37
What is the FITT for flecibility?
F- 2-3 days/week, greaetest gains if daily
I - to point of tightness/sligh discomfort
T -static for 10-30 seconds for msot
older - 30-60s
PNF - 3- to 6-s contraction at 20%–75% maximum voluntary contraction followed by a
10- to 30-s assisted stretch is desirable.
T - series for each major msucl/tendon units
Static flexibility (active or passive), dynamic flexibility, ballistic flexibility, and PNF are each effective.
38
What is the FITT for nerumosucualtr
F - 2-3 days/week
I - not determined
T - 20-30mins/day
T - exercises involving motor skills (balance,agility, coordination and gait, proprioception, multifaceeted activites (Yoga)
- maintaing phsycial fucntion and reduce rfals in thsoe at risk for falling
younfer pop - beenfit not determined but probabale
39
what % of 1Rm should noviceintermediate exercisers use to improve strength?
60-70%
40
what % of 1RM for musc endurance
<50%
41
what %1Rm for experienced strength trainers?
> or equal to 80%
42
what % of 1Rm for older person/sedentary ot improce strength
40-50%
43
hat % of 1Rm to imrpve power?
20-50%
44
what 2 factors affect vo2 max?
cardiuac outout and A=vo2 difference
45
what 2 factors of CO - what factors affect these 2 factos
heart rate - symp aprasymp
Sv - blood vloume, ventricle size, contracitlity, hemoglobin in bllood
46
what is AVo2 differenece vs CO?
How well the body is extracting oxygen from blood. CO is how well body is delivering oxygen to muscle
47
How soon can blood volume increase after exercsie
24 hours
48
how can sympathetic NS (ANS) control hr. What else alter Hr?
Vasoconstriction. SKeletal muscle pump
49
what is initial increase in EDV and SV from?
50
what is frank starling mechanism?
physiological principle that describes how the heart responds to changes in venous return, meaning that when more blood enters the heart chambers (increased preload), the heart muscle stretches and contracts more forcefully, resulting in a larger volume of blood pumped out with each beat (increased stroke volume) - essentially, the more the heart is stretched, the stronger it contracts; allowing the cardiac output to adjust based on the amount of blood returning to it.
51
trained individual have the same HR___ but diferent HR____
same HRmax but differnt HR rest
52
what prevents us from arrtyhmiia/stope Hr goign up too much.
The refractory period
53
what is it called whenHR icnrase without increaising intensity?
cardiac drift
54
f using HR need to consider CV drift - should individual slow peed to change cardiac drift or keep same and let it happen?
Either - maintain pace for long period of time - keep intensity the same
If goal is to have same CV stress -not let HR get beyond ceratin level - reduce pace
55
what is refferrex to as heart rate limit
Hear beats so fast that its not fully fillign and could reduce SV an CO
56
what could allow for a greater amoutn of icnrease in Q thru HR
Low resting HR
57
what are three wats to increase venous return?
skeletal muscle pump
resp pumps
vasoconstirction (away fron non-working organs)
58
what typically comes first? intensity or duration?>
Intensity
59
what is gap analsis in training?
improving the differnece
60
we need to develop ___ adaptations before ___ adaptation. example?
sterngth before power, structure in first beore funtion
61
Out of sprint trainign day and long duration trainign day what should come first in a week? why?
Long duration may fatigue
HIIT - want to work at high power output - if carrying over fatigure can't get to hihg intensity as well
OR
low intensity to warm client up before HIIT
typically HIIT fitst - bc NS fatigues quick and want high intensity
62
If exercsie submax hr is lower at submax intensity what does this tell you about endurance athlete. If they have lower exercising Hr are hte pos or neg aapting?
Positvely - bigger SV, lower HR - pos adpation if goal is ccardiac adaptations fo endurance athlete.
63
what are some limitations to the anerobic glycolytic system in sustained sprinting? how could we improve this?
enzyme kinetics and fatigur tolerance.
rate limting enzymes like pFK are slwoed down by acidsosi - could improve msucle buffeirng capacity to decrease H+ imrpoving PFK therfore imrpoving reat eof anerobic glycoyiss
improve msucle buff capacity by sprint trianing at hgih intensity - repeated bouts of acidosis.
64
What type of muscular adaptation forms high volumes of training?
65
is mitochondrial density related to structure or function. How long does this take to adapt? How long to lose?
structural - takes longer than ducntion - aroudn 30 days/4weeks
- lose in 30 days
66
Should we start wiht the wh or what when prescribing trianing?
Start with the why - what were his weaknesses and limtiations - what program can prmote adpations in that way?
67
accoring to historical training prgrammiming what is abd about mized-method training?
innefective gains/unpredicatable results
68
Why systematic proogramming?
allow us to create adaptations/evelop abiliteis toward a goal at the most advantageous/rgiht times -
1) allows athelte to be at highest fitness for comps, goals or outcom (by inducing diff adaptions at diff times)
2) reduce fatigue/stagnation
3) build progresss accumualting physical abilites/strengths
69
what are general steps of athlete programming
evaluate activity
evaluate individual
develop program
monitor program
evaluate program
adjust - go back to developing
70
waht are somegive an example of reverse engineering a program plan
fatigue managment strategies prior to competetion - deloading, taparin and then working on prep prior do this - goals and duration dicated by needs anaylysi (key prirorites for the athlet)
71
what are goals and duation of athlete programming dictated by?
Needs analysis - so the key priorities for an athelte
for
72
should you start with large or small strats?
larger stategies (eg macro cycle) to mcirocycles, months then weeks dthen days
73
waht is phase 1 of programming?
Choosing direction
- re
74
waht are the 4 aspects of phase 1 (choosg direction) of trainig rpogramming
1.GOAL, 2.CLIENT, 3.GAP, 4.PRIORITY
1 . Goal
- req of goal, quantify/qualify, physiologica basis
2. Who am I training
- limitations of clinet
- history/exeprienc
- injury limtis + scehdule
3. where are gaps
- meeds/gap anlysis - requirements vs current status
4) key training priorities
75
what are some question you could ask client?
injurt, schedule? , trainign infor, test results , history
preferences, resources (is tehr a gym) other goals, precious attmps successes?? how logn till u saw changes ...
76
does their need to be evidence of gaps being solved
no - just bc there is no evdiemce it doesnt mean that its not realistic
77
what is phase 2 of programming
buildirng program magnitude - hw much training and when
78
waht si trainign laod a combo of?
intensity, duration and frequency
79
complex interaction between ____ and ___ and ___
athlete firness ,load and ability to tolerate training
80
what is differnce between extensive and intesnive loading?
Extensive - greater volume (higher # of sets, mileage, time), lower intensity
Intensive - consists of higher intensity (rgeater weight lifte, speed/power, % max), lowe volume
81
what are some aporoaches for trainign loading
standard - same FITT throught
linear - athelte at max cap. + progresses over time
step - progressive overlaod with periods of unloading
concentrated loading - short term overloa, recovery short period
conjugated sequence loadin - concetrated loading overreaching followed by recovery
flat laoding - used in advanced hgight trained atheltes - similar laods for 3 weeks, with hight stress in 1st week, challenfging adaptions over coming 2 week tehn deloading/regnerating
82
what is standard loading. where are performance improvements typucally? what key trainign princple is missing?
similar loads and desitied thruout prepatory phase (same FITT) - pretty much same throught
performance imrpovements ine arly part of phase - progresss across years to promtoe adaptions
missing progressive overload
83
what is linear loading? what is ti useful for? what is critical? what can it lead to?
popular method -athlete at max capacity and progresses over time
useful for short period (eg 4 mnth), require recovery, leadys to burnoiur/injury
84
what is step loading? Example? what type of laoding could it involve
progressive overlaod with periods of unloading
loading steps (3:1, 2:!, 4:2...)
could involve both intensice and extensive loading
- incrasing running mielage (20km in week, 30km, 40, then back down to 20) = EXTENSIVE
- 100lbs, 120, 140, back to 120 (INTENSIVE_
85
what adaptions take clsoer to 2 weeks?
anerobic/glycolytic enzymes , nerual adaptations
buffer capacity
86
20km in week, 30km, 40, then back down to 20) = - IS THIS INTEISVE OR EXTENSIVE
extensive
87
chainging weight - 100lbs, 120, 140, back to 120 - intensive or extensive?
Intenssive
88
what is concentrated laodin
single traing varaible over short period - sometimes at expense of toher - spr
89
For the next 4 weeks, the program will prioritize maximal strength. This means high-intensity, low-rep training with heavy weights. Wjhat type of loadinf is this and why?
For the next 4 weeks, the program will prioritize maximal strength. This means high-intensity, low-rep training with heavy weights
why? - The entire focus of this phase is on building maximal strength. The load is high for 3 weeks, followed by a deload week. There's little to no variation in intensity or volume for the duration.
90
Westside-style Training)
Training Focus: Strength, power, and hypertrophy
Duration: Ongoing, rotating focuses within each week
conjugate trianing - his system rotates different training focuses within the same week (strength on Day 1, power on Day 2, hypertrophy on Day 3). Each day targets a different component of fitness, such as maximal strength, explosiveness, and muscle growth, promoting well-rounded physical development.
emphasis for each micorycle, stength for one, endurance for one...
91
waht si challenge for conjugated loading
huge amount of stress
92
what is flat laoding and who is it used in? when is it used
used in hgihly trained athletes, similar loads for 3 weeks - high stress in first weeks - used in middle prep phase - have high capcity for loading
SUper hard load for 3 weeks - week 1 is brutal - problem half of the people beak on week one or 2 - challenging body to adapt
93
Periodization involves _____
Programming involves _____
periodizaiton = macromanagement
programming = micromanagement
94
according to mtyveyevs model of periodization where is volume the greatest and whre does it decrease
greatest in prepatory phase - starts to decreae in transtion period - competition
95
whare the 4 periods in matyeves mdoel of periodization
prepatoru, transtiion, comeptetion, transition
96
what period does intensity and technique peak in according to matveyevs model of periodiztiaon?
competition period -
97
Define periodization
structured training plan based don manipulation of fitness components, training principles in order to peak athlete for the competitive season in cycles of harder/easier training
98
periodizaiton provides a ___ approach by ...
systematic approach by dividing into manageabel segments
99
goal is to
100
difference between periodization and mized methods/radnom training?
mieed methods produces random results - peridizaiton maximizes adapatation in time available _ avoid overtrainign
101
whta is goal of periodization ?
maximize adaptation avoid over-trainign
102
What is the rationale/why should we use periodization?
trainng all compents all the time ;eads to diluted improvements like interference with energy availability, fatigue, cell signling, MSK strain, injurt and ilness, OVTR, insbility to compete
and traingin 1 is also bad - underperformance, loss of gains, redued capcotu, less transferability, longer tiem till ftitness achieved
periodization helps us focus on buoldding fitness componenets over time alloweing graeter training capcoty and minimizing loss of progress
103
3 aspects of periodization
1) performance is ____ in nature
2) provides way fo meeting ___ contributing to___
3) allow proper attention devoted to __
1) multifactorial
2) meeting short term contribtuing to long term
3) propper atention to appropirate areas at appropriate times
104
what is cumulative trainign effect?
progressive loading over time provides greater trainign tolerance, resilienve and capacities for many systems and performance
105
cumulative training effect is limited to ___ and ___ of gain for example..
magnitude and rate for example aerobic./endurance like mitochodnira/oxidative enzymes is large while glycolytic anzymes and ocr stores (anaerobic is smaller)
106
what are residual trainign effects/
How long the adpations/benfits of a trainign adpation remian after traingin stimulus has ended - leftover after u stopped the exercise
107
list the ohsyical abilities residual trainign effects in order - strenght endurance
max strength
strength endurance
anaerobic glycoylytic endurance, max speed,
aerobic endurance)
aerobic endurance, max strength, anaerobic glycolytic endurance, strength endurance, max speed
108
some physiological adaptation that are lost around 30 days?
aerobic enzymes , mitochondria #, msucle capillaries, hemoglobin, glycogen, hypertophy due to muscle fibre enlargement (max strength)
109
how long is the residual duraiton of aerobic enzyems _ mio #
aroudn 30 days
110
how long is residual of anerobic enzymes , buffering capacity, glycogen storage, lactate accumualtion?
18/20 days
111
msucle hypertophy in slow twitch fibres such as in strength endurance has residual duration of?
15 days +_5
112
pcr + neuromusclar adaptaion such as in max speed (alactic) have residual duation of around?
5 days/week
113
what is microcycle definiton, purpose and physiological basis ?
Macro - long term training phase, often 4 months to a year
Purpose - typically incl several mercy;les topeak performance for specific even or season
Physiological basis: Often aligns with long-term adaptations like increased aerobic capacity, muscular strength, and endurance
114
difference between mon, bi nd tri cycle macrocycles?
Mono”cycle ® 1 major competitive period (single peak)
- “Bi”cycle ® 2 major competitive periods (double peak)
- “Tri”cycle ® 3 major competitive periods (triple peak)
115
What macrocycle phase do u use transferability a lot?
general prep phase
116
what are the phases of macrocycle
Prepatory - genral and specific
COmeptitive - pre comp & comp
Transition - offseason
117
How long is prep phase and what are some objectives of prep phase?
3-6months
Objectives:
general physical training,
develop, improve + perfect technique
Familiarize athletes with strats o sprot
Psychological skills
118
what isl focus on for general prep phase
developing working capacity, aerobic endurance _ musc strength on hypertrophy (some musc endurance)
119
Characteristis of specific pep sub phase?
Testing at the end here to determine readienss for comp + effectiveness of program
more sport specific execsies
practice scmpetetion here
120
what is general objective of competetive phase?
produce optimal performance withs specific obejctives including - maintenace of phsyiccal condition
121
when shoudl u alter pre comp sub phase/
if the specifc prep phase suggest a weakness
122
what is tapering?
Dropping volume but maintaing intenisty
123
what is transition phase similar too?
lieke pre comp pahse/offseason after season - TQ
T2 -
124
as athlete move from prep to comp face frequency ___
decreases
125
what is definiton, purpose mciro cycle, physiological basis ?
def - smallest unit of raingi, typically lastion 1 week
purpose - focus on day-toat/week-to-week varaiton within mesocycle
physiological basiss - rovides short-term adaptations and
allows adequate recovery. Variability in microcycles (e.g.,
alternating high- and low-intensity days) enables recovery while maintaining progression.
126
waht si definintion, purpose and physiologica basis of mesocycle?
def - taingn pahse within macorcyle, 4 weeks
purpose - focus on specific adaptions and goals liek building, strenght, endurance and power
physiological basis - supports intermediate adaptations taht gradually incrase srength, pwoer and aerobic fitness/
allows for targeted stress to stimulate adaptation while avoiding
excessive fatigue.
127
waht is the best method for 4 week. mesocylce/ ratio? what are these 4 stages calles?
3:1 step laoding
build 1, build 2, crash, regeneration/evaluation
128
waht is crash microcycle mean?
valley of
fatigue”, creating a more powerful
stimulus for supercompensatio - suepr ahrd
129
what 4 things are structure of mesocycle depdnetn on?
phase of season, comp schedule, trainig obejctives, time to trian
130
what is the best ratio to start with for recovery for beginners?
1:1
131
how many horus should you allow between strength sessions? example why?
36-96h - hypertophy/protein breakdown/buildup - takes time to lay out and fully recover/ support protein buildup
132
how mnay hours for recovery between anaerobic trainig>
48-96 hours - HIIT
133
how long between eccentric workouts to recover?
7-14 days - breakdown of muscle
134
how long recovery between aerobic threshol training?
12-24 hours
135
explain why timing in trianing is critical
stimulus too late following regenrtaion phase = sueprcompensation faded and traininf effect nor oprimal
stumulus too soon (resting phase tooo short) = fatigue + supercompensation not peak - chronic - overtraining synfrom
136
what are regeneration microcycles good for? what could u do in these/
extra rrecovery, reduce trianing stress, intesnity decreased, active rest not passice
- skill trianing, recreational sports
137
What are some adaptation we could promtoe for endurance trainng?
oxidative enzymes, lowe RHR (bradychardia), parasympathetic , bigger heart (increased ventircle size)
138
what are 3 well esatbilished methods in seilers hiearchy of endruance trainign. needs (in order_
totaly frequeny/volume (high), HIT, training intesnity distubtion
139
what is the endurance pyramid called?
seilers hiercharchu
140
what are some examples of central adaptations in ednurance? what type fo triang are they dtypically found in? how long to develop?
Larger heart, more blood volume,
typically in endurance sport - many monthe to adapt
141
what are some examples of peripehral adapations in endurance? how long to adapt?
oxidatiev, glyclyotuc enzymes, capilliarization - 4-6 weeks
142
central adaptations in endurance training are most effective by high _____ at ____ vo2 max
Peripher mst effective by hihg __ at ___ vo2 max
hgih volume ,70-75%
high intensity, 95-100%
143
in endursnce we should start with _____ training and move to ___. because why?
sart with continuous high volume to promte central(strctureal) adaptions taht take longer and then do interval training that promotes peripheral adaptations which are more functional - volume is decreased
144
what are some ways to quantify aerobcic trainng?
time in zone by hR, amount of sessions,
145
according to many studies on endurance traingn what principle was decloepd? what doe sthis mean?
80/20 principle - 0% done at low intesnity. 20%- mod/high
go from low intesnity to hgiher but 90* done in low
146
what happens to the intenity zones from prep pahse to pre comp phase to comp phase in endurance training acorss a season (see figure)
in pep phase - zone 1 (low intens) msotly (HVlit)
in pre comp, zone 2/3 increase, 1 stays about same (pyramidal)
in comp - highest zone 1 + 3, low zone 2.
147
What adaptaions we could get in each phase across an endurance season?
prep -
pre comp (pyramidal)- type 1 fibres/MU (hypertrophy, metabloc)
- zone 2 (medium) training -promotes greater force, more XB, more type 1 some IIA, more an glc, glyc enzymes, blood lactate, buffering
148
hwot o endurance atheltes typically train?
high volume, 7-15 sessions
80%
149
what is polarized training?
80/20 princples - 80% done below LT1, 15% >LT2, 5% between
greater Z1 in earlier sessions (to build endruacne,recover, staminia, central adapt, duration), mroe zone 2 + 3 later on (speed, strenght, periph, itensity)
150
hwo much can athelte work at zone without problems/
no problems
151
hwo many session in zone 2 can an endurance athlete typically toleate?
5-7
152
any more thant ____ sessions above L3 can lead to ovetrianig
5-6
153
what are 3 training types u could use or endurance athltes
LSD/continuous. interval and intermittent, tempo, threshols, push/pulls
154
what does continuous/sustained effort ttrianign mean? what int is is typically done at?
exrcise at or enar one intensity (typically at or below aNT for duation of session
155
what does intermittent training mean? wht intensity doene at ?
intermittent - exercise periods of very high intensity (>vo2max) but short duration (less than a mins
156
what does interval trainign mean what intenisty si it typically done at?
longer exercise intervals of high
betwen anT and VO2 max (1-6 mins)
157
describe continous/ lsd (lon slow distance trainig)?
majority of training for >20min event
biuilds aerobic anase
improve running econoku
intesnity does below aNT (40-705) vo2max - dpednds on threshold
slower than race pace
hear rate 20-40 beats below threshold
duration 20 mins - hours
158
what are some benefits of LSD trainig?
xalorix expenditure (weight loss ror maintenance),
low stress to msk and physiological systems
tolerance for prolonge exrcsie
- udnuces muscle glycogen depletion (sueprcompensation)
- promotes metabolism with muscle (CHO sparing)
develops or maintains basic CV adaptations - incrase BV, increase ozidative capactiy, increase heat stress tolerance....
psycholgical benefits
159
when should. you include LSF trainig?
throughtout yeat, greaer emhasis in early prep phase
160
what duration and intensity is tempo trianing done at?
duration - 30-120 mins
int - 5-10beat below threshold (90-95%)
161
benefits of tempo training? when shoudl u include it?
fairly sustained for long period of time
- good intro for more intense
help imrpove athletes ability to work @ threshold
for working on race pace for prolonged >2hr endurance evens
early/mid prep phase
162
what is threshold trainig? when to use? what are 2 version
mdoerate duration, high intensity training at or very near anT
continuos or intermittent i nature
late prep phase - (1-2 times per week) as it is stressful
low?
163
jow long is low threshold trianing? what intensity? what are benefits?
20-60 mins
intensity = 95-105% theshold HR
100% of PO at threshold
imrpoves tolerance to racing at anerovic hershold
incraes aNt and buffering
164
waht type of trianing is push/pull?
continuouse, alternating fast/slow apce
165
what intesity is high threshold training. Duration> rest?
100-10% of thresholds. 10-20 mins/ 5-15mins (10-15% below threshol)
166
waht are soem benfits of hight threshold trianing/
ideal fo traingn for races <1hr, incre ability to tolerate lactate incras ability for pacing a thgih int, helps to pull up threshold
167
when should u include threshold (Hi) Training?
genrally mid to late prep season
168
rest peruods in interval trainin should be ___/. what intenity should active recovery be at and why?
active
- somwhere below LT1 tto clear out blood alctate
169
what is interval trianing good for?
icnrease vo2 max and threshold
buffeirn capcities
hgih intenisties promote extra central and periph adaapation
maintain good techniew at intenisites greater than race pace
170
when should you icnlude interval trianing in the triangi calendar?
mid to late prep season - build on adaptions form cont/training
used sparingly 91-2 times/week as stressulf
171
How does interval work improve threshold?
shifting curve right and down - less lactate w more power
Delays onset of blood lactate - using more oxidative mechanism, more mitochondira, capillarization, type I fibres, incr SV, HR - delay onset of using anaerobic glycolysis
Increases ability to buffer - buffering capacity - repated botus of acidosis allow for body to more effectevly remove hydrogen _ NOOOO
increases mitochondria desnity and size therfore
172
How do we increase out threshold! Whta is not increasing it!
we use more aerobic/oxiuatove mechanisms - BEFORE LActate is prrocues - we want to delay even producing lactate - incrase ozidative metabolism, mito, capilliarization, sv....
oxidative in reocvery bout -s timualte all those adaptation.
173
2 things we can do for lactate?
2) Buffering - increase repiration rate/tidal volum/Ve tp blow off CO2 from buffering
174
what intesnity and duration are vo2 max intervals one at? what are some benfits?
itensity = 90-100% vo2 max
duration - 2-4 minsrep
rest - 40-405 vo2max
benefits - max peripheral adaptions
max CO
increaes ability to tolerate lactae
175
intermittent vs interabla
intermitten is shorter and more intense
176
what are some benfits of intermittent training and when shoudl u inclue in training calendar?
more economical and pace consicour
nerumusc control
power/anerobic kick at end of race
late prep season
177
what is pace trianing good?
athletes tryna cover a set distanc as fast as possible - break even into smaller block to improve race pace
178
if its not oxygen supporting atp production what is ?
anaerobic glycolysi/pcr cycles to support o2 defecit
179
final product on an glycolsysis
lactate
180
anerobic power def? what is it depdnetn on?
max rate of work in time
- muscle mass and NM recruitment in watts
181
what is An capcity? depdnent on?
max amount high intensity work taht can be accomplished - KJ
depdnet on amount of phisphagens and fatigue resistance
182
an power vs capcity?
work done in time
vs amount nof high intensity work
183
what can u do to imrpove max anaerobic power?
improves glycolytic enzymes activity and max rte of glcyolysis
incrase resting levels of pcR
184
what type of exercsie is wingat
all out exercies
185
what training could be done to imrpove max anaerobic power? how?
sprint interval training (max efforst of 5-40 sconds)
increases activity of glycolytic enzymes like PFK, hexokinase, phosphorylase - req high rate of glycogen breakdown for this adaption
186
to increase acitvity of glycolytic enzymes what is required?
high rates of glycogen rbeakdown
187
what is the best duration of interval to maximize enzyme activity why?
30s intervalss good bc extremely high blood lactate so improve H+ tolerance - would not imrpove max an power but would improve max an capacity
188
30 second interval with extremely high BLa would imrpove anaerobic power or capcity?
anaerobic capacity
189
hwo does 30s intervals incrase oxidative enzyme activity?
improve bLa and H+ removal rate from msucle and Pcr resynthesis rate during recovery (team sport imrpovemtn)
190
What training is best to imrpove max anaerobic power? what training for anaerobic capcity?
sprint interval training
191
max an capcity coudl improve as result of incrase in?
Na+/k+ pump capcit or msucle bufferinc capcity, also incrasing resting stores of msucle glycogen
192
___od msucle resitnng glycogen depleted in first 30s interval
1/3
193
amount of glcyogen used___ with each sprint?
declines
194
glcyogen resynthesis rat eis more rapis follwing ___ than ____ why?
SIT than prolonged exrcises bc msucle glycogen completely restored withing 24hr in high CHO diets
194
How quickly do adaptions occur for SIT trainig?
occue quickly - funcitons
- improvements in enzyme activity and muscl buff in 1-2 weeks
3 weeks for optimal enzyme adaptions
195
how much icnrease in peak anaerobic power and anaerobic capcity?
up to 305 and around 20%
196
hwo could we improve VO2 max w anerobic training. Put these in order form best to worst
short intervals, long intervals, repeated sprints (shrot)< repeated sprints (long).
increase tiem at vo2 max
long intervals, short intervals, repeated sprints (shrot), repeated sprints long
197
put these in order for imrpoving glycolytic power:
short intervals, long intervals, repeated sprints (shrot)< repeated sprints (long).
repated sprints (long-someshrot), repeated sprints (shrot), long interals, short intervals
198
What is the pennation angle? what type of elite athlete would likely have the Lowest pennation angle? Highest?
Thea angle between muscle and tendons, lowest angle - elite sprinters (type II fibres arranged for speed)
Highest - powerlifters - greater density for force production
199
What is training density? volume? training load?
Density = ratio of work to res tin a session or across training period
Volume - total amount of work (setxrepsxweight)
Laid = total training stress (volume, intensity + frequenc
200
During the General Preparation phase of an endurance training program, which type of training is typically emphasized?
low Distance runs
Builds aerobic base and improves mitochondrial density.e
