Lecture 3 - Training Prescription for Aerobic Adaptation Flashcards
What is the process of detraining?
- After a session when exercise capacity decreases due to overload.
- However with detrain adequate time is given to allow the period of adaptation to occur however this is missed as the time between session is too long.
- This results in capacity steadily decreasing.
When trainng at the threwshold intensity what are the crietera of this ?
- At the intensity where blood lactate raises dramatically and is controlled by either workload, pace or HR
- Typically 30-60 mins
- Resulting in improvements in performance.
What are the principles of training?
- Overload
- Specificity
- Adaptation
- Progression
- Recovery
- Reversibility
- Overtraining
- Individual responsiveness
What are the Cellular changed of performing easy and steady exercise?
- Mitochondrial size and density increases (especially in slow twitch fibres) along with increases in aerobic enzymes, which result in increased ATP resynthesis capacity.
- Utilisation of fat as a fuel increases resulting in less of a reliance on CHO.
- Improved heat tolerance and dissipation.
On the three training intensities model what are the three zones ?
- Zone 1 is below lactate threshold ( Long duration exercise)
- Zone 2 is between lactate threshold ad lactate turn point ( Higher insity than aerobic but as a result cannot be performed for as long.)
- Zone 3 is the work above lactate turn point to Vo2max (Short duration/ High intrust intervals).
What are the physiological reasons why interval training is beneficial for endurance performance.
- Reduction in CHO oxidation and La accumulation at the same relative intensities
- Enhanced H+ buffering capacity
- This results in reduced changes in cell PH, which then result in reduced losses in force production, ATPase activity and reduced inhibition of PFK.
What are the blood and muscle physiological changes of performing easy and steady exercise.
- Increases of 7-20% blood volume, initial from plasma volume changes then red blood cell content increases later on.
- The increases in haemoglobin concentrations allow a greater O2 carrying capacity along with increased capillary density , allowing greater A-vO2 difference due to increased transit time.
- As a result SV and subsequent Qmax and Vo2max all increase.
What is the purpose of a multi stage incremental test in a 2 part treadmill test
- Determine lactate threshold and running economy.
When training at low and steady intensities what the criteria for this?
- Prolonged bout of moderate intensity
- Largest volume of activity performed
- Typically 1-4 hours at 60-70% Vo2max
- Should not result in any blood lactate accumulation.
What is running encomoy, Lactate threshold, Lacatate turnpoint, Vo2max and speed at Vo2max.
- Running ecomny- Vo2 in ml/kg at 16km/h at 1% grade.
- Lactate threshold - First increase in blood lactate above baseline
- Lactate turnpoint - point in exercise where there is a sudden and sustain increase in lactate.
- Vo2max - point in which O2 consumption plateaus and shows no further increase.
- Speed at Vo2max - a good indicator of performance over 3k,
calculation in Vo2max x 60/ running economy.
What is the 80:20 ratio of endurance training?
- This suggests that 80% of training should be done below lactate threshold and should be very long rides, and the other 20% done above the threshold, ,fast and short, to result in maximal adaptation.
What should ventilatory threshold coincide with ?
- Lactate threshold
What is the process of overtraining?
- After a session when exercise capacity decreases due to overload.
- However in overtraining exercise is undertaken too soon to allow adaptation to occur resulting in a progressive loss of exercise capacity.
What is the process of physiological adaptation?
- After a training session exercise capacity is temporally reduced due to overload.
- However when it rises it rises to a higher point that the capacity was previously.
- If this is done repetitively the adaptation occurs over time.
What are the physiological improvements from training above lactate threshold?
- Reduced rate lactate appearance and increased lactate removal.
- This is because of the less reliance of anaerobic glycolysis and increased ability to generate ATP aerobically, due to increased in size and density of mitochondria and enzymes that work in Krebs cycle and ETC.
