Module 5 - Metabolic Energy System Training Flashcards
The process which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin.
Pulmonary ventilation
The amount of blood the heart pumps per minute.
Cardiac output
The amount of blood pumped with each contraction of the ventricles.
Stroke volume
The chemical reactions that transform energy in the cells of the body.
Metabolism
The point during high-intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates.
Anaerobic threshold; also called lactate threshold.
A formula used to estimate an individual’s maximal heart rate to assist in metabolic energy system training programming.
Regression formula - 208- (0.7 x Age)
Regression formula for maximal heart rate
208 - (0.7 x Age)
Karvonen method for training zones
[(208 - (0.7 x Age)) - resting heart rate] x desired % for training + resting heart rate
Heart rate training zone 1
65 - 75%
Heart rate training zone 2
76 - 85%
Heart rate training zone 3
86 - 95%
A type of training that maintains a slower speed so the individual can cover longer distances.
Long-slow distance
The pace in time or % maximum heart rate that an individual will use for competitive racing.
Race pace
The intensity of training an individual will use based upon their actual or estimated heart rate maximum.
Percent of maximum heart rate pace
Training at or above 90% VO2 peak for bouts lasting for seconds to minutes.
High-Intensity Interval Training (HIIT)
The four stages of training are:
Stage 1: Aerobic Endurance
Stage 2: Anaerobic Endurance
Stage 3: Anaerobic Power
Stage 4: Sports Specific Training
Without oxygen
Anaerobic
With oxygen
Aerobic
Metabolism changes from aerobic to anaerobic pathways.
Anaerobic threshold
True or False: Intense activity begins with the ATP System?
True
True or False: The ATP-PC system uses stores of phosphocreatine to produce ATP without relying on oxygen?
True
True or False: Anaerobic metabolism produces more ATP than aerobic metabolism?
False
True or False: Light activity is primarily sustained using aerobic metabolism as an energy source?
True
Which of the following activities (football, soccer, basketball, distance running) relies the most on the ATP-CP energy system?
Football
What are the waste products of aerobic ATP production?
Water, CO2
By a factor of what can heart rate change when moving from rest to maximum effort?
3
Repeated sprints during Stage 3 training should only last up to how many seconds?
10 seconds
In a repeated sprint workout, rest periods should be characterized by what?
Complete recovery
What has the most efficient pathway of ATP production?
Aerobic system
Which training type can help reduce lactic acid formation?
Prolonged sub-maximal
What is a typical resting cardiac output?
6 L/min
Which bioenergetic pathway is activated at the onset of all activity, regardless of intensity, due to its ability to produce energy very rapidly in comparison to the other systems?
ATP-CP
Which form of training should be used to improve an athlete’s metabolic base during the off-season?
Steady state
What Heart Rate Training Zone is used for interval training only?
Zone 3
