Lecture 3 - Training Prescription for Aerobic Adaptation

Question 1

What are some of the characteristics you may want to train?

Answer 1

CV fitness, Muscular strength and endurance, Flexibility, Body Composition

Question 2

What are the 4 principles of training?

Answer 2

Overload (intensity, duration, frequency)
Specificity (type of exercise to sport)
Adaptation (tries to be stimulated)
Progression (with correct overload adaptations can be made and you develop)

Question 3

What is the Model of Training?

Answer 3

Training overloads the system
Fatigue reduces performance
Rest ensures adaptation occurs
Process repeats

Question 4

What is the Model of Overtraining?

Answer 4

Train and overload with no recovery
Performance lowers but continue training
Increases the fatigue state

Question 5

What is the Model of Detraining?

Answer 5

Long recovery - don’t train when you are ready to

Then train after a long period and decrease performance

Question 6

What is the 5 zone intensity?

Answer 6

Z1-Z5 - you can do recovery for up to 6 hours in Z1

Differences between Z2-Z3 and Z4-Z5 are small and only by blood lactate levels

Question 7

What is LT and the 3 zone model?

Answer 7

Easy/Steady Training = below LT
Threshold Training = in between LT and LTP
Interval Training = high intensity up to VO2 max

Question 8

What are the characteristics of easy/steady training?

Answer 8

Prolonged bouts of moderate intensity
Large volumes of work
1-4 hours at 60-70% of VO2 max

Question 9

What are the 6 markers that alter during easy/steady state training?

Answer 9

Blood Volume (increase Q, reduce HR)
Haemoglobin Conc. (RBC and O2 carrying increase)
Capillarisation (increase density)
Mitochondria (increase size and density)
Thermoregulation (increase heat & sweat tolerance)
Fat Metabolism (increase FFA use and glycogen spare)

Question 10

What are the characteristics of threshold training?

Answer 10

Training at/around LT will improve performance
Controlled by pace/workload
30-60 mins

Question 11

Why does lactate production reduce during this state?

Answer 11

Reduced reliance on anaerobic glycolysis
Increase ability to produce ATP aerobically
Increase mitochondria size
Increase in oxidative enzymes

Question 12

What are the characteristics of Interval training?

Answer 12

Reduced CHO oxidation
Peripheral adaptations (buffering of H+ improves)
Improved heat tolerance

Question 13

What is the optimal ratio for training disruption?

Answer 13

80:20 Low:High Intensity

Question 14

In what 5 ways can you assess performance?

Answer 14

Running Economy (VO2 at 16km/h at 1 degree gradient)
Lactate Threshold (first rise in blood lactate above that of baseline)
Lactate Turning Point (distinct and sudden and sustained elevation in blood lactate)
VO2 max (point at which O2 consumption plateaus and shows no further rise with workload increases)
Speed @ Vo2 max (useful for 3000m performance - calculated by (VO2x60) / RE)

Question 15

What are the 2 different tests you would use to assess performances?

Answer 15

Multi-Stage Incremental Test

Maximal VO2 Test

Question 16

What are the recommendations for easy, steady, tempo and interval training? (speed, bpm, exercise, time)

Answer 16

Easy = 13 km/h, 149bpm, long runs, 60min+
Steady = <15 km/h, <171bpm, main bulk, 45-60min
Tempo = 15-16km/h, 171-178bpm, fartlek, 30-45min
Interval = >16km/h, >178bpm, intermittent, 5min