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KIN 436 > MIDTERM 1 > Flashcards

MIDTERM 1 Flashcards

1
Q

What are the 2 main considerations in training and conditioning?

A
  1. Metabolic: energy systems (the engine)
  2. Mechanical: neuro-muscular considerations (the chassis and wheels)
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2
Q

What is the definition of Endurance?

A

The ability to sustain physical performance, briefly or for a long time

The ability to repeat brief or prolonged physical performance

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3
Q

Performance equals?

A

Movement!

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4
Q

What type of relationship is the Power-Duration Curve?

A

Hyperbolic relationship

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5
Q

What does the hypothetical energy continuum look like?

A
  1. Rest
  2. Anaerobic threshold (AT): 17%
  3. VO2max: 25%
  4. Lactic
  5. Alactic
  6. Max: 100%
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6
Q

What would be categorized as aerobic endurance?

A

Continuous: marathon

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7
Q

What would be categorized as aerobic-anaerobic endurance?

A

Continuous-interval-intermittent: 10k, 5k, middle distance

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8
Q

What would be categorized as anaerobic endurance?

A

Isolated/brief: sprints

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9
Q

What is Continuous?

A

(sustained effort) one intensity throughout

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10
Q

What is Interval?

A

high intensity (around threshold or higher) but short duration, alternating with recovery periods (active or passive)

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11
Q

What is intermittent?

A

high intensity (above VO2max) and very short duration (less than 1 min) with variable recovery periods and movement patterns in-between (stop and go agility drills)

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12
Q

The harder the effort…

A

the shorter the time you can sustain it

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13
Q

What is GXT?

A

Graded eXercise Test

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14
Q

What is FTP?

A

Functional Threshold Power

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15
Q

What is VDOT?

A

Surrogate for VO2max in runners by Daniels

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16
Q

What is LSD?

A

Long, Slow, Distance

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17
Q

What are the three traditional factors of endurance performance?

A
  1. VO2max
  2. Lactate threshold: factional utilization of VO2max
  3. Economy/Efficiency (mechanical aspect)

Extra: pacing strategy, central governor, psychological

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18
Q

What percent of VO2 is LSD?

A

50-70%

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19
Q

What percent of VO2 is Anaerobic Threshold?

A

75-85%

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20
Q

What percent of VO2 is VO2max?

A

100%

Intervals:
1. Work: 90-100%
2. Relief: 30-40%

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21
Q

What is VO2max?

A

The maximal rate of oxygen consumption

Measure of POWER, not CAPACITY

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22
Q

What is VO2max determined by?

A
  1. “Central factors: i.e., cardiac output (HR x SV)
  2. “Peripheral factors” i.e., extraction and utilization (a-v O2diff)
23
Q

What are the four criteria for VO2max?

A
  1. Peak and plateau
  2. RER > 1.1
  3. Age predicted or known HR max is reached
  4. Volitional exhaustion occurs
24
Q

Some Test Considerations

A
  1. Previous test experience
  2. Exercise mode, e.g. Running vs. Cycling
  3. Others (environmental, emotional)
25
Q

“Race Performance is…

A
  1. Very specific (as a reference “maximum”)
  2. Very consistent (less than 2% variability)
  3. Very accurate (as performance index) - combines metabolic and mechanical factors
26
Q

What is CPT?

A

Constant power test (variable)

27
Q

What is CDT?

A

Constant duration test (3%)

28
Q

What is CWT?

A

Constant work test (<2%)

29
Q

What is Long Slow Distance Training?

A

Low to Moderate intensity
1. 50-70% for VO2max for runners
2. 56-75% FTP for cyclists

Long duration
1. Usually 45-180 min for runners
2. Up to 6 hours for cyclists

Not necessarily easy

30
Q

What is the purpose of Long Slow Distance Training?

A
  1. Active Rest
  2. Endurance building

Physiological training benefits: enhanced fat utilization, caloric expenditure, build muscle endurance

31
Q

Formulas Needed

A

PO (W) = (resistance x rpm x 6) / 6.12

Speed (m/s) = mph x 0.447

rate x time = distance (r x t = d)

32
Q

“Markers” of Intensity: RPE

A
  1. Subjective
  2. Includes feedback on mechanical component of performance (unlike heart rate)
  3. Has been calibrated by GXT or FTP and 5K test
  4. Must remember what each rating is “made up of”…
33
Q

“Markers” of Intensity: HR

A
  1. Not subjective
  2. More limited to the “engine” or metabolic component of performance
  3. Can act as a surrogate for VO2 because of “calibration” in GXT (also in FTP and 5K test)
  4. Must remember what can affect each value
34
Q

Why such high HR’s during ice hockey games?

A

Increase in “central command” - increase sympathetic neural activity
Increase in catecholamine response to sprint and stress of competition
Increase in chemoreceptor stimulation from elevated ions (H+, K+)
High frequency limb movement during sprinting - Increase afferent neural activity from mechano-receptors
Increase aerobic demand as a result of elevated aerobic metabolism for resynthesis of ATP-PC and other metabolic activity during recovery intervals; increase aerobic energy requirement of low to moderate intensity skating and gliding; increase O2 demand of cardia and breathing support muscles; and, general aerobic energy requirements of other activities throughout an ice hockey game
Increase in thermo-regulatory responses

35
Q

What is cardiovascular drift?

A

Gradual increase in HR over time given the conditions:
1. Submaximal, steady-state work rates
2. Increase in thermoregulatory responses
a. Blood diverted to capillaries for heat loss blood plasma volume may decrease from sweating
b. Stroke volume goes down
c. HR goes up to compensate

36
Q

Variability for VO2

A

+-100ml/min

37
Q

Variability for CPT

A

too big, 5-85

38
Q

Variability for CDT

A

3%

39
Q

Variability for CWT

A

<2%

40
Q

Variability for HR

A

+-5 bpm

41
Q

Variability for RPM

A

+-5 rpm

42
Q

What is the Vslope method?

A

VCO2/VO2

43
Q

What is the Phase 1/Threshold 1 method?

A

(VE/VO2)/time

44
Q

What is the Phase 2/Threshold 2 method?

A

(VE/VCO2)/time

45
Q

What is the non-linear VE response to linear PO increase?

A

VE deflection on plot against PO

46
Q

Flow chart for Anaerobic Glycolysis

A
  1. Turns into lactic acid
  2. Dissociates in lactate and H+
  3. Lactate is a marker for anaerobic glycolysis
  4. H+ is buffered by bicarbonate
  5. It then is expired as excess non-metabolic CO2 and H2O
  6. CO2 is a marker for anaerobic glycolysis

ATP + H2O →ADP + Pi + H+
This H+ causes muscle acidosis

47
Q

What is anaerobic threshold?

A

The exercise intensity where anaerobic energy production (glycolysis) accelerates (not kicks in) to supplement (not replace) aerobic energy production

48
Q

Blood lactate is determined by…

A
  1. production
  2. efflux
  3. utilization
49
Q

Ventilation is determined by…

A
  1. Catecholamines
  2. Central drive
50
Q

Why is anaerobic threshold important?

A
  1. Good predictor of aerobic capacity
  2. Well correlated with the fractional utilization of VO2max for endurance events
  3. Convenient tool for assessing aerobic endurance
  4. Thresholds currently provide “markers” for
    exercise intensity for examining intensity distribution
51
Q

What is Anaerobic Threshold: Continuous

A

Tempo Training or Threshold Training or Race Pace Training

Selecting one intensity above, at or below threshold pace or power output and sustaining for an extended period of time.
Uses rehearsal and specificity, as it’s often target race pace.

52
Q

Anaerobic Threshold: Intervals

A

Above-and-Below or Over-and-Under Intervals

Systematic variation of intensity above and below threshold pace (or power output)
Uses pace changes and overload, as it goes above target race pace

53
Q

How to monitor intensity for Anaerobic Threshold Training?

A

Power output (cycle) or pace (running) is best
* HR is OK but you will need to allow for effects of:
– fatigue
– decreased economy
– thermal stress
– dehydration
* Ventilatory stress – the “talk test”
* RPE – usually in the 13-17 range

KIN 436 (1 decks)

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