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Physiology of Sports Performance > Intermittent vs Continuous Training > Flashcards

Intermittent vs Continuous Training Flashcards

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Sports Trivia flashcards
1
Q

What does SPORT stand for?

A 
Specificity
Progression
Overload
Reversibility
Time
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2
Q

What does FITT stand for?

A

Frequency
Intensity
Time
Type

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3
Q

Describe a typical moderate-intensity continuous training session?

A

60min (25-120min)
70% HRmax
50-80% VO2max/Peak aerobic power

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4
Q

Describe a typical high-intensity interval training session?

A

1-5min on ith a similar recovery period
6-20 repetitions
85-90% HRmax
75-100% VO”max/Peak aerobic power

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5
Q

Describe a typical sprint interval training session?

A

30sec interval with 4min recovery
4-7 repetitions
90-95% HRmax
170% peak aerobic power (all-out)

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6
Q

Flick Equation?

A

VO2 = CO x a-vO2diff

  • CO = O2 delivery (central)
  • a-vO2diff = O2 utilisation/extraction (peripheral)
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7
Q

Central adaptations to endurance training?

A

Lower HR at any given intensity and lower resting HR
Higher SV at any given intensity and greater maximal SV
Greater Q at maximal exercise and greater maximal Q
Increased haematocrit

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8
Q

Peripheral adaptations to endurance training?

A

Increased mitochondrial content and size
Increased maximal activity of oxidative enzymes
Increased glycogen concentration
Greater number of capillaries per muscle fibre (angiogenesis)
Decreased diffusion distance of O2, substrate, and metabolites between the blood and muscle fibres

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9
Q

Metabolic adaptations to endurance training during submaximal work?

A

Increased muscular uptake of fat from blood
Increased muscular utilisation of fat
Decreased muscular utilisation of glycogen
Decreased muscular production of lactate

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10
Q

How to stimulate red blood cell production?

A

With extended repeated exercise bouts?

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11
Q

How is red blood cell production increased with training?

A 
Changes in oxygenation cause the kidneys to secrete the erythrocyte stimulating hormone erythropoietin (EPO)
Stimulates RBC production in the marrow of long bones
Increases haematocrit (concentration of RBC's)  and haemoglobin
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12
Q

What are the implications of increasing haematocrit?

A

Increased blood volume

Increased the O2 carry capacity in the blood

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13
Q

Properties of RBC?

A

4 iron groups per haemoglobin molecule - each combine with 1 O2 molecule
Iron has a high affinity for O2 - facilitates O2 binding and transport
1g of haemoglobin can bind 1.34mL of O2

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14
Q

What is the role of PGC1a?

A

The master transcriptional factor in the mitochondria which brings about a wide variety of adaptation to the strain that is imposed by endurance exercise

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15
Q

The effect of endurance training on PGC1a?

A

Synthesis of new mitochondrial proteins
Synthesis of new blood vessels (microvessels, angiogenesis)
Muscle fibre type conversions
More oxidative phenotype

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16
Q

What molecule brings about skeletal muscle adaptations following training?

A

PGC1a

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17
Q

What stimulates PCG1a?

A

Low muscle glycogen - AMPK and MAKp38
ADP, AMP, Cr - AMPK
Calcium - CAMK II
Adrenaline - PKA

18
Q

Effects of different training types on aerobic performance and cardiac output? (MacPherson et al. 2011)

A

Protocol - sprint interval training vs continuous endurance training
Results
- Greater increase in Q and SV following continuous endurance training
- Improvements in central adaptations to the heart are more effective with continuous endurance training

19
Q

Influence of training intensity on the percentage improvement in VO2max?

A

Protocol - HIIT, MICT, and SIT

Results - HIIT is more effective than MICT and SIT at increasing SV, Q, and VO2max

20
Q

Influence of training intensity on mitochondrial respiration and content? (Granata et al. 2016)

A

Protocol - HIIT, MICT, SIT
Results
- Greater improvements in mitochondrial respiration following SITmcompared to MICT and HIIT
- Greater improvements in signalling response following SIT compared to MICT and HIIT
- no changes in mitochondrial content following 4wks of SIT, MICT and HIIT

21
Q

Training intensity vs volume on mitochondrial content? (Bishop et al. 2014)

A

Mitochondrial content response more to an increase in training volume
Mitochondrial respiration response more to an increase in training intensity

22
Q

Importance of work-matching?

A

When work-matched HIIT is a far more effective stimulus at switching on PCG1a and increasing citrate synthase activity compared to MICT
When non-work matched HIIT and MICT are equally affective at switching on PCG1a and increasing citrate synthase activity

23
Q

Egan et al. 2010

A 
Protocol
- Work-matched
- HIIT vs MICT
Results
- HIIT is far more effective at switching on PCG1a compared to MICT
24
Q

Macinnis et al. 2017

A 
Protocol
- Work-matched
- HIIT vs MICT
Results
- HIIT is far more effective at increasing citrate synthase activity compared to MICT
25
Q

Burgomaster et al. 2008

A 
Protocol
- Non-matched
- HIIT vs MICT
Results
- HIIT and MICT are equally effective at switching on PCG1a and increasing citrate synthase activity
26
Q

What determines sports performance?

A

Aerobic synthesis of ATP

27
Q

Effects of training on fat and carbohydrate oxidation?

A

After training at any given submaximal velocity, fat oxidation is increased and CHO oxidation is increased

28
Q

Effects of endurance training on muscle metabolic homeostasis?

A

Less PCr utilisation
Less glycogen utilisation
Less acidosis

29
Q

Effects of training on muscle buffering capacity? (Gibala et al. 2006)

A

Protocol - SIT and MICT
Results
- Muscle buffering capacity is increased following both SIT and MICT
- Better able to cope with acidosis post-training

30
Q

Effects of SIT on muscle ion transporters? (Mohr et al. 2007)

A 
Increased NHE (Na+/H+ exchanger isoform)
Increased MCT (muscle monocarboxylate transporter)
Increased Na+/K+/ATPase
31
Q

Effects of training on muscle fibre recruitment?

A

Less recruitment of type II muscle fibres at the same exercise intensity
Beneficial since type II muscle fibres are less economical (require more energy) and become fatigued quicker

32
Q

Effects of exercise training on VO2max?

A

Training increased VO2max
Once VO2max is attached extra ATP requirements are met through anaerobic metabolism
Resulting in rapid metabolite accumulation
Resulting in rapid depletion of anaerobic substrates
Meaning exhaustion is imminent

33
Q

Effects of exercise training on exercise economy>

A

Training improves exercise economy

Less oxygen uptake required at any given absolute exercise intensity

34
Q

Effects of exercise training on neuromuscular fatigue development and pain tolerance? (O’leary et al. 2017)

A

Protocol - HIIT vs MICT
Results
- less central fatigue development after HIIT can induce a greater level of peripheral fatigue
- greater improvement in pain tolerance following HIIT compared to MICT

35
Q

Adaptations following endurance training that improve performance?

A

Increased Q and SV
Increased fat oxidation and decreased CHO oxidation
Decreased muscle glycogen and PCr
Decreased ADP, Pi, H+, K+, and lactate accumulation
Decreased muscle afferent feedback
Decreased central fatigue
Increased pain tolerance
Allows the development of greater peripheral fatigue

36
Q

Association between endurance exercise training improves performance?

A

Endurance exercise performance is improved following HIIT, MICT, and SIT, but the mechanism of action differs

37
Q

Why does endurance training improve endurance performance?

A

More economical - use less energy
Depletes the energy reserves less - improves economy and fat oxidation spares muscle PCr and glycogen)
Produces less metabolites linked to muscle fatigue (MDP, Pi, H+)
All enables the ability to run faster for the same depletion of energy reserves and metabolite accumulation as before training

38
Q

Considerations when selecting continuous or interval training to develop endurance?

A

SIT can;
- Increase skeletal muscle hypertrophy
- Increase % of type IIa bibres
- Increase capilliarisation
- Improve aerobic and anaerobic metabolism
- Improve sprint, repeated sprint, and endurance performance at lead up to 10km)
SIT should be the training of choice for athletes wishing to also improve strength performance
SIT should also be used by team sports due to the numerous metabolic and performance improvements
MICT is more important for long-distance athletes

39
Q

Effects of training in already trained athletes? (Bangsbo et al. 2009)

A

Protocol - normal training vs SIT

Results - SIT saw greater improvements in running endurance performance compared to normal training

40
Q

Considerations for training in already trained athletes?

A

Endurance athletes should consider some HIIT and SIT at the expense of some high-volume MICT
However, they still need to complete some high-volume MICT

Physiology of Sports Performance (6 decks)

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