Intermittent vs Continuous Training

Question 1

What does SPORT stand for?

Answer 1

Specificity
Progression
Overload
Reversibility
Time

Question 2

What does FITT stand for?

Answer 2

Frequency
Intensity
Time
Type

Question 3

Describe a typical moderate-intensity continuous training session?

Answer 3

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

Question 4

Describe a typical high-intensity interval training session?

Answer 4

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

Question 5

Describe a typical sprint interval training session?

Answer 5

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

Question 6

Flick Equation?

Answer 6

VO2 = CO x a-vO2diff

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

Question 7

Central adaptations to endurance training?

Answer 7

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

Question 8

Peripheral adaptations to endurance training?

Answer 8

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

Question 9

Metabolic adaptations to endurance training during submaximal work?

Answer 9

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

Question 10

How to stimulate red blood cell production?

Answer 10

With extended repeated exercise bouts?

Question 11

How is red blood cell production increased with training?

Answer 11

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

Question 12

What are the implications of increasing haematocrit?

Answer 12

Increased blood volume

Increased the O2 carry capacity in the blood

Question 13

Properties of RBC?

Answer 13

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

Question 14

What is the role of PGC1a?

Answer 14

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

Question 15

The effect of endurance training on PGC1a?

Answer 15

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

Question 16

What molecule brings about skeletal muscle adaptations following training?

Answer 16

PGC1a

Question 17

What stimulates PCG1a?

Answer 17

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

Question 18

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

Answer 18

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

Question 19

Influence of training intensity on the percentage improvement in VO2max?

Answer 19

Protocol - HIIT, MICT, and SIT

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

Question 20

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

Answer 20

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

Question 21

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

Answer 21

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

Question 22

Importance of work-matching?

Answer 22

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

Question 23

Egan et al. 2010

Answer 23

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

Question 24

Macinnis et al. 2017

Answer 24

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

Question 25

Burgomaster et al. 2008

Answer 25

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

Question 26

What determines sports performance?

Answer 26

Aerobic synthesis of ATP

Question 27

Effects of training on fat and carbohydrate oxidation?

Answer 27

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

Question 28

Effects of endurance training on muscle metabolic homeostasis?

Answer 28

Less PCr utilisation Less glycogen utilisation Less acidosis

Question 29

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

Answer 29

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

Question 30

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

Answer 30

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

Question 31

Effects of training on muscle fibre recruitment?

Answer 31

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

Question 32

Effects of exercise training on VO2max?

Answer 32

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

Question 33

Effects of exercise training on exercise economy>

Answer 33

Training improves exercise economy | Less oxygen uptake required at any given absolute exercise intensity

Question 34

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

Answer 34

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

Question 35

Adaptations following endurance training that improve performance?

Answer 35

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

Question 36

Association between endurance exercise training improves performance?

Answer 36

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

Question 37

Why does endurance training improve endurance performance?

Answer 37

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

Question 38

Considerations when selecting continuous or interval training to develop endurance?

Answer 38

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

Question 39

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

Answer 39

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

Question 40

Considerations for training in already trained athletes?

Answer 40

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