Fitness and Conditioning Techniques - CH.4

Question 1

a track athlete tries sustain a 2:00 km/h time for a 5 km run - what will likely happen based on what relationship?

Answer 1

likely not be able to sustain the entire time - using a increased demands of their VO max will not allow them to sustain that pace the entire time

as % of VOmax increases - time to sustain that level decreases

Question 2

what factors does the person have that affects their ability to sustain a higher VOmax for longer?

Answer 2

external respiration (ventilation fX) 
gas transport (most limiting) 
internal respiration (gas exchange at cell level)

Question 3

a person tries to run for 10 min - what are the two adaptations that occur in the body during this time?

Answer 3

1st: at around 2/3 minutes the heart will plateau to the heart rate of intensity
2nd: increased in stroke volume - volume of blood pumping out of heart (increased cardiac output)

cardiac output = decreased HR x increased SV

Question 4

the same person tries the same workout and finds that they can recover quicker, what happened?

Answer 4

they increased their cardiac output by increasing heart rate and stroke volume - can work more and are more efficient at a lower HR - heart doesn’t have to work as much

Question 5

formula for HRR - what does this number mean?

Answer 5

HHR = HRmax - HRrest
an increased amount can give you a better range for your work capacity

ideally train at 70-79 of max HR

Question 6

mm spindles and golgi tendon organs - what do they do?

Answer 6

mm spindles - determine length of muscle - and forcefully contract when the length of the muscle exceeds to fast for safety reasons

golgi tendon - force production - overrides mm spindles after 6 sec - autogenic inhibition - causes the muscles to relax

Question 7

in terms of planning for an athlete’s program for conditioning - what cycles would you plan within and what must you consider?

Answer 7

macrocycles - complete training period (big cycles - that are further subdivided in the pre-season, in-season and post-season (offseason)

mesocycles - periods within the macrocycles (days or weeks) (further subdivided into transition, prep, competition)

**offseason - point of gains of absolute strength to transniton to power and speed

Question 8

what’s an ideal plan for an athlete to train with during competition season?

Answer 8

heavy loading early in the week and tapering off as the weekend comes for competition

Question 9

when would it be appropriate to incorporate cross training?

Answer 9

early prep or transition phase (NOT PRE-SEASON) no skill acquisition needed for sport