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HES 201 - Exercise prescription > Final exam > Flashcards

Final exam Flashcards

1
Q

definition of training principles

A

high yield strategies assoc with sustinable and succedful adptions to trainig programming

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2
Q

what are some examples of trainign principles

A

overload, individualization, variety, specificity, transferability, and progression,

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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.

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4
Q

One way to insure trainign is individualized

A

periodic testing

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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

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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

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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

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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

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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

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10
Q

how muxh can vo2ma improve in a person

A

25-50%

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11
Q

do we ruhn out of atp? why not?

A

no. Presreved welel thru phosphocreatine system

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12
Q

after a full print how long for full nad half recovery

A

3-5 mins full 30 sec half

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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.

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14
Q

what is net gain of atp for one glycogen?

A

3

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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

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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

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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 -

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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

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19
Q

what are limitations for explosive events?

A

maybe Pcr stores

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20
Q

what are some limtiations for max effots?

A

gycolytic stores
glycolytic enymes (rate/conccnetraion)

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21
Q

what is difference between PA, exercsie and

A
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22
Q

what are some limtiations for middle didstance

A
  • glycolytic enzymes
  • faitgure tolerance
  • o2 availabilty and kinetics
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23
Q

what are some limtiations for endurance

A

max aerobic capcity, anaerobic therrshoild, efficiency/economy

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24
Q

what are some limtiations for long distance?

A

substrate depletion

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25
Q

what are some metabolic adaptations in endurance training?

A
  • 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
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26
Q

How do fibre tyeps change during enuranec exercsie? resitance? which type is fater?

A

type IIa to IIx
IIx to IIA
faster
IIx is faster

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27
Q

what metabolic adapataitons happen wit sprint traitnig

A

inccrease glyc enzyems -
- increase oxid enzymes,
icnrease muscle glycogen (II fibres)
- INcrease in muscle biuffering - repasted botus of acidosis

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28
Q

does resistance trianing mpact glycolytic and oxidative enzymes

A

little no effect - may even decrease ox

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29
Q

what are some resitance trainign metablolic adaptations

A

subtrate fuel - msucle clucogen, pcr (unjsure why)

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30
Q

what are the three levels of adaption of GAS ?

A

alarm reaction, resistance, exhaistion

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31
Q

wjat are the training responses in GAS

A

acute respone ,recovery, adaption detraining, overtatining

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32
Q

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?

A

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

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33
Q

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?

A

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

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34
Q

waht did Hans Selye do?

A

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.

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35
Q

what is the FITT FOR CARDIORESP?

A

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

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36
Q

What is the FITT for resistance eercise

A

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

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37
Q

What is the FITT for flecibility?

A

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.

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38
Q

What is the FITT for nerumosucualtr

A

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

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39
Q

what % of 1Rm should noviceintermediate exercisers use to improve strength?

A

60-70%

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40
Q

what % of 1RM for musc endurance

A

<50%

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41
Q

what %1Rm for experienced strength trainers?

A

> or equal to 80%

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42
Q

what % of 1Rm for older person/sedentary ot improce strength

A

40-50%

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43
Q

hat % of 1Rm to imrpve power?

A

20-50%

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44
Q

what 2 factors affect vo2 max?

A

cardiuac outout and A=vo2 difference

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45
Q

what 2 factors of CO - what factors affect these 2 factos

A

heart rate - symp aprasymp

Sv - blood vloume, ventricle size, contracitlity, hemoglobin in bllood

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46
Q

what is AVo2 differenece vs CO?

A

How well the body is extracting oxygen from blood. CO is how well body is delivering oxygen to muscle

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47
Q

How soon can blood volume increase after exercsie

A

24 hours

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48
Q

how can sympathetic NS (ANS) control hr. What else alter Hr?

A

Vasoconstriction. SKeletal muscle pump

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49
Q

what is initial increase in EDV and SV from?

A
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50
Q

what is frank starling mechanism?

A

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.

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51
Q

trained individual have the same HR___ but diferent HR____

A

same HRmax but differnt HR rest

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52
Q

what prevents us from arrtyhmiia/stope Hr goign up too much.

A

The refractory period

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53
Q

what is it called whenHR icnrase without increaising intensity?

A

cardiac drift

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54
Q

f using HR need to consider CV drift - should individual slow peed to change cardiac drift or keep same and let it happen?

A

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

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55
Q

what is refferrex to as heart rate limit

A

Hear beats so fast that its not fully fillign and could reduce SV an CO

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56
Q

what could allow for a greater amoutn of icnrease in Q thru HR

A

Low resting HR

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57
Q

what are three wats to increase venous return?

A

skeletal muscle pump
resp pumps
vasoconstirction (away fron non-working organs)

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58
Q

what typically comes first? intensity or duration?>

A

Intensity

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59
Q

what is gap analsis in training?

A

improving the differnece

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60
Q

we need to develop ___ adaptations before ___ adaptation. example?

A

sterngth before power, structure in first beore funtion

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61
Q

Out of sprint trainign day and long duration trainign day what should come first in a week? why?

A

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

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62
Q

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?

A

Positvely - bigger SV, lower HR - pos adpation if goal is ccardiac adaptations fo endurance athlete.

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63
Q

what are some limitations to the anerobic glycolytic system in sustained sprinting? how could we improve this?

A

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.

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64
Q

What type of muscular adaptation forms high volumes of training?

A
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65
Q

is mitochondrial density related to structure or function. How long does this take to adapt? How long to lose?

A

structural - takes longer than ducntion - aroudn 30 days/4weeks
- lose in 30 days

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66
Q

Should we start wiht the wh or what when prescribing trianing?

A

Start with the why - what were his weaknesses and limtiations - what program can prmote adpations in that way?

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67
Q

accoring to historical training prgrammiming what is abd about mized-method training?

A

innefective gains/unpredicatable results

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68
Q

Why systematic proogramming?

A

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

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69
Q

what are general steps of athlete programming

A

evaluate activity
evaluate individual
develop program
monitor program
evaluate program
adjust - go back to developing

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70
Q

waht are somegive an example of reverse engineering a program plan

A

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)

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71
Q

what are goals and duation of athlete programming dictated by?

A

Needs analysis - so the key priorities for an athelte
for

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72
Q

should you start with large or small strats?

A

larger stategies (eg macro cycle) to mcirocycles, months then weeks dthen days

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73
Q

waht is phase 1 of programming?

A

Choosing direction
- re

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74
Q

waht are the 4 aspects of phase 1 (choosg direction) of trainig rpogramming

A

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

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75
Q

what are some question you could ask client?

A

injurt, schedule? , trainign infor, test results , history

preferences, resources (is tehr a gym) other goals, precious attmps successes?? how logn till u saw changes …

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76
Q

does their need to be evidence of gaps being solved

A

no - just bc there is no evdiemce it doesnt mean that its not realistic

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77
Q

what is phase 2 of programming

A

buildirng program magnitude - hw much training and when

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78
Q

waht si trainign laod a combo of?

A

intensity, duration and frequency

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79
Q

complex interaction between ____ and ___ and ___

A

athlete firness ,load and ability to tolerate training

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80
Q

what is differnce between extensive and intesnive loading?

A

Extensive - greater volume (higher # of sets, mileage, time), lower intensity

Intensive - consists of higher intensity (rgeater weight lifte, speed/power, % max), lowe volume

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81
Q

what are some aporoaches for trainign loading

A

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
Q

what is standard loading. where are performance improvements typucally? what key trainign princple is missing?

A

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
Q

what is linear loading? what is ti useful for? what is critical? what can it lead to?

A

popular method -athlete at max capacity and progresses over time

useful for short period (eg 4 mnth), require recovery, leadys to burnoiur/injury

84
Q

what is step loading? Example? what type of laoding could it involve

A

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
Q

what adaptions take clsoer to 2 weeks?

A

anerobic/glycolytic enzymes , nerual adaptations
buffer capacity

86
Q

20km in week, 30km, 40, then back down to 20) = - IS THIS INTEISVE OR EXTENSIVE

A

extensive

87
Q

chainging weight - 100lbs, 120, 140, back to 120 - intensive or extensive?

A

Intenssive

88
Q

what is concentrated laodin

A

single traing varaible over short period - sometimes at expense of toher - spr

89
Q

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?

A

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
Q

Westside-style Training)
Training Focus: Strength, power, and hypertrophy
Duration: Ongoing, rotating focuses within each week

A

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
Q

waht si challenge for conjugated loading

A

huge amount of stress

92
Q

what is flat laoding and who is it used in? when is it used

A

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
Q

Periodization involves _____
Programming involves _____

A

periodizaiton = macromanagement
programming = micromanagement

94
Q

according to mtyveyevs model of periodization where is volume the greatest and whre does it decrease

A

greatest in prepatory phase - starts to decreae in transtion period - competition

95
Q

whare the 4 periods in matyeves mdoel of periodization

A

prepatoru, transtiion, comeptetion, transition

96
Q

what period does intensity and technique peak in according to matveyevs model of periodiztiaon?

A

competition period -

97
Q

Define periodization

A

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
Q

periodizaiton provides a ___ approach by …

A

systematic approach by dividing into manageabel segments

99
Q

goal is to

A
100
Q

difference between periodization and mized methods/radnom training?

A

mieed methods produces random results - peridizaiton maximizes adapatation in time available _ avoid overtrainign

101
Q

whta is goal of periodization ?

A

maximize adaptation avoid over-trainign

102
Q

What is the rationale/why should we use periodization?

A

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
Q

3 aspects of periodization
1) performance is ____ in nature
2) provides way fo meeting ___ contributing to___
3) allow proper attention devoted to __

A

1) multifactorial
2) meeting short term contribtuing to long term
3) propper atention to appropirate areas at appropriate times

104
Q

what is cumulative trainign effect?

A

progressive loading over time provides greater trainign tolerance, resilienve and capacities for many systems and performance

105
Q

cumulative training effect is limited to ___ and ___ of gain for example..

A

magnitude and rate for example aerobic./endurance like mitochodnira/oxidative enzymes is large while glycolytic anzymes and ocr stores (anaerobic is smaller)

106
Q

what are residual trainign effects/

A

How long the adpations/benfits of a trainign adpation remian after traingin stimulus has ended - leftover after u stopped the exercise

107
Q

list the ohsyical abilities residual trainign effects in order - strenght endurance
max strength
strength endurance
anaerobic glycoylytic endurance, max speed,
aerobic endurance)

A

aerobic endurance, max strength, anaerobic glycolytic endurance, strength endurance, max speed

108
Q

some physiological adaptation that are lost around 30 days?

A

aerobic enzymes , mitochondria #, msucle capillaries, hemoglobin, glycogen, hypertophy due to muscle fibre enlargement (max strength)

109
Q

how long is the residual duraiton of aerobic enzyems _ mio #

A

aroudn 30 days

110
Q

how long is residual of anerobic enzymes , buffering capacity, glycogen storage, lactate accumualtion?

A

18/20 days

111
Q

msucle hypertophy in slow twitch fibres such as in strength endurance has residual duration of?

A

15 days +_5

112
Q

pcr + neuromusclar adaptaion such as in max speed (alactic) have residual duation of around?

A

5 days/week

113
Q

what is microcycle definiton, purpose and physiological basis ?

A

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
Q

difference between mon, bi nd tri cycle macrocycles?

A

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
Q

What macrocycle phase do u use transferability a lot?

A

general prep phase

116
Q

what are the phases of macrocycle

A

Prepatory - genral and specific
COmeptitive - pre comp & comp
Transition - offseason

117
Q

How long is prep phase and what are some objectives of prep phase?

A

3-6months
Objectives:
general physical training,
develop, improve + perfect technique
Familiarize athletes with strats o sprot
Psychological skills

118
Q

what isl focus on for general prep phase

A

developing working capacity, aerobic endurance _ musc strength on hypertrophy (some musc endurance)

119
Q

Characteristis of specific pep sub phase?

A

Testing at the end here to determine readienss for comp + effectiveness of program

more sport specific execsies

practice scmpetetion here

120
Q

what is general objective of competetive phase?

A

produce optimal performance withs specific obejctives including - maintenace of phsyiccal condition

121
Q

when shoudl u alter pre comp sub phase/

A

if the specifc prep phase suggest a weakness

122
Q

what is tapering?

A

Dropping volume but maintaing intenisty

123
Q

what is transition phase similar too?

A

lieke pre comp pahse/offseason after season - TQ
T2 -

124
Q

as athlete move from prep to comp face frequency ___

A

decreases

125
Q

what is definiton, purpose mciro cycle, physiological basis ?

A

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
Q

waht si definintion, purpose and physiologica basis of mesocycle?

A

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
Q

waht is the best method for 4 week. mesocylce/ ratio? what are these 4 stages calles?

A

3:1 step laoding
build 1, build 2, crash, regeneration/evaluation

128
Q

waht is crash microcycle mean?

A

valley of
fatigue”, creating a more powerful
stimulus for supercompensatio - suepr ahrd

129
Q

what 4 things are structure of mesocycle depdnetn on?

A

phase of season, comp schedule, trainig obejctives, time to trian

130
Q

what is the best ratio to start with for recovery for beginners?

A

1:1

131
Q

how many horus should you allow between strength sessions? example why?

A

36-96h - hypertophy/protein breakdown/buildup - takes time to lay out and fully recover/ support protein buildup

132
Q

how mnay hours for recovery between anaerobic trainig>

A

48-96 hours - HIIT

133
Q

how long between eccentric workouts to recover?

A

7-14 days - breakdown of muscle

134
Q

how long recovery between aerobic threshol training?

A

12-24 hours

135
Q

explain why timing in trianing is critical

A

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
Q

what are regeneration microcycles good for? what could u do in these/

A

extra rrecovery, reduce trianing stress, intesnity decreased, active rest not passice

  • skill trianing, recreational sports
137
Q

What are some adaptation we could promtoe for endurance trainng?

A

oxidative enzymes, lowe RHR (bradychardia), parasympathetic , bigger heart (increased ventircle size)

138
Q

what are 3 well esatbilished methods in seilers hiearchy of endruance trainign. needs (in order_

A

totaly frequeny/volume (high), HIT, training intesnity distubtion

139
Q

what is the endurance pyramid called?

A

seilers hiercharchu

140
Q

what are some examples of central adaptations in ednurance? what type fo triang are they dtypically found in? how long to develop?

A

Larger heart, more blood volume,
typically in endurance sport - many monthe to adapt

141
Q

what are some examples of peripehral adapations in endurance? how long to adapt?

A

oxidatiev, glyclyotuc enzymes, capilliarization - 4-6 weeks

142
Q

central adaptations in endurance training are most effective by high _____ at ____ vo2 max

Peripher mst effective by hihg __ at ___ vo2 max

A

hgih volume ,70-75%

high intensity, 95-100%

143
Q

in endursnce we should start with _____ training and move to ___. because why?

A

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
Q

what are some ways to quantify aerobcic trainng?

A

time in zone by hR, amount of sessions,

145
Q

according to many studies on endurance traingn what principle was decloepd? what doe sthis mean?

A

80/20 principle - 0% done at low intesnity. 20%- mod/high

go from low intesnity to hgiher but 90* done in low

146
Q

what happens to the intenity zones from prep pahse to pre comp phase to comp phase in endurance training acorss a season (see figure)

A

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
Q

What adaptaions we could get in each phase across an endurance season?

A

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
Q

hwot o endurance atheltes typically train?

A

high volume, 7-15 sessions
80%

149
Q

what is polarized training?

A

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
Q

hwo much can athelte work at zone without problems/

A

no problems

151
Q

hwo many session in zone 2 can an endurance athlete typically toleate?

A

5-7

152
Q

any more thant ____ sessions above L3 can lead to ovetrianig

A

5-6

153
Q

what are 3 training types u could use or endurance athltes

A

LSD/continuous. interval and intermittent, tempo, threshols, push/pulls

154
Q

what does continuous/sustained effort ttrianign mean? what int is is typically done at?

A

exrcise at or enar one intensity (typically at or below aNT for duation of session

155
Q

what does intermittent training mean? wht intensity doene at ?

A

intermittent - exercise periods of very high intensity (>vo2max) but short duration (less than a mins

156
Q

what does interval trainign mean what intenisty si it typically done at?

A

longer exercise intervals of high
betwen anT and VO2 max (1-6 mins)

157
Q

describe continous/ lsd (lon slow distance trainig)?

A

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
Q

what are some benefits of LSD trainig?

A

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
Q

when should. you include LSF trainig?

A

throughtout yeat, greaer emhasis in early prep phase

160
Q

what duration and intensity is tempo trianing done at?

A

duration - 30-120 mins
int - 5-10beat below threshold (90-95%)

161
Q

benefits of tempo training? when shoudl u include it?

A

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
Q

what is threshold trainig? when to use? what are 2 version

A

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
Q

jow long is low threshold trianing? what intensity? what are benefits?

A

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
Q

waht type of trianing is push/pull?

A

continuouse, alternating fast/slow apce

165
Q

what intesity is high threshold training. Duration> rest?

A

100-10% of thresholds. 10-20 mins/ 5-15mins (10-15% below threshol)

166
Q

waht are soem benfits of hight threshold trianing/

A

ideal fo traingn for races <1hr, incre ability to tolerate lactate incras ability for pacing a thgih int, helps to pull up threshold

167
Q

when should u include threshold (Hi) Training?

A

genrally mid to late prep season

168
Q

rest peruods in interval trainin should be ___/. what intenity should active recovery be at and why?

A

active
- somwhere below LT1 tto clear out blood alctate

169
Q

what is interval trianing good for?

A

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
Q

when should you icnlude interval trianing in the triangi calendar?

A

mid to late prep season - build on adaptions form cont/training
used sparingly 91-2 times/week as stressulf

171
Q

How does interval work improve threshold?

A

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
Q

How do we increase out threshold! Whta is not increasing it!

A

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
Q

2 things we can do for lactate?

A

2) Buffering - increase repiration rate/tidal volum/Ve tp blow off CO2 from buffering

174
Q

what intesnity and duration are vo2 max intervals one at? what are some benfits?

A

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
Q

intermittent vs interabla

A

intermitten is shorter and more intense

176
Q

what are some benfits of intermittent training and when shoudl u inclue in training calendar?

A

more economical and pace consicour
nerumusc control
power/anerobic kick at end of race

late prep season

177
Q

what is pace trianing good?

A

athletes tryna cover a set distanc as fast as possible - break even into smaller block to improve race pace

178
Q

if its not oxygen supporting atp production what is ?

A

anaerobic glycolysi/pcr cycles to support o2 defecit

179
Q

final product on an glycolsysis

A

lactate

180
Q

anerobic power def? what is it depdnetn on?

A

max rate of work in time
- muscle mass and NM recruitment in watts

181
Q

what is An capcity? depdnent on?

A

max amount high intensity work taht can be accomplished - KJ

depdnet on amount of phisphagens and fatigue resistance

182
Q

an power vs capcity?

A

work done in time

vs amount nof high intensity work

183
Q

what can u do to imrpove max anaerobic power?

A

improves glycolytic enzymes activity and max rte of glcyolysis

incrase resting levels of pcR

184
Q

what type of exercsie is wingat

A

all out exercies

185
Q

what training could be done to imrpove max anaerobic power? how?

A

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
Q

to increase acitvity of glycolytic enzymes what is required?

A

high rates of glycogen rbeakdown

187
Q

what is the best duration of interval to maximize enzyme activity why?

A

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
Q

30 second interval with extremely high BLa would imrpove anaerobic power or capcity?

A

anaerobic capacity

189
Q

hwo does 30s intervals incrase oxidative enzyme activity?

A

improve bLa and H+ removal rate from msucle and Pcr resynthesis rate during recovery (team sport imrpovemtn)

190
Q

What training is best to imrpove max anaerobic power? what training for anaerobic capcity?

A

sprint interval training

191
Q

max an capcity coudl improve as result of incrase in?

A

Na+/k+ pump capcit or msucle bufferinc capcity, also incrasing resting stores of msucle glycogen

192
Q

___od msucle resitnng glycogen depleted in first 30s interval

A

1/3

193
Q

amount of glcyogen used___ with each sprint?

A

declines

194
Q

glcyogen resynthesis rat eis more rapis follwing ___ than ____ why?

A

SIT than prolonged exrcises bc msucle glycogen completely restored withing 24hr in high CHO diets

194
Q

How quickly do adaptions occur for SIT trainig?

A

occue quickly - funcitons
- improvements in enzyme activity and muscl buff in 1-2 weeks
3 weeks for optimal enzyme adaptions

195
Q

how much icnrease in peak anaerobic power and anaerobic capcity?

A

up to 305 and around 20%

196
Q

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).

A

increase tiem at vo2 max

long intervals, short intervals, repeated sprints (shrot), repeated sprints long

197
Q

put these in order for imrpoving glycolytic power:

short intervals, long intervals, repeated sprints (shrot)< repeated sprints (long).

A

repated sprints (long-someshrot), repeated sprints (shrot), long interals, short intervals

198
Q

What is the pennation angle? what type of elite athlete would likely have the Lowest pennation angle? Highest?

A

Thea angle between muscle and tendons, lowest angle - elite sprinters (type II fibres arranged for speed)
Highest - powerlifters - greater density for force production

199
Q

What is training density? volume? training load?

A

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
Q

During the General Preparation phase of an endurance training program, which type of training is typically emphasized?

A

low Distance runs
Builds aerobic base and improves mitochondrial density.e

HES 201 - Exercise prescription (2 decks)

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