Strength and conditioning Flashcards
What is concurrent training
Most important aspect of aerobic training
Is concurrent training bad for you
Growing evidence shows that concurrent training may have an additive effect
Should you do aerobic training on the same day as weight training or different
same day it gives you more time to recover
can you do aerobic training before strength
No it impacts lower body performance
What is a met
the amount of oxygen consumed in a rested seated position
measurement of a met
3.5 ml O2 per kg body weight x min.
anaerobic exercise
short, fast, high-intensity exercise that doesn’t require the body to utilize oxygen as its energy source
main purpose of anaerobic training
improve the functional ability of the anaerbovic pathways’
fat soluble vitamins
Vitamins A, D, E, K
Excessive amounts are stored in the body
Water soluble vitamins
Eight B vitamins and vitamin C
Minimal storage in body excess is normally in urine.
Macrominerals
Calcium, chloride, magnesium phosphorus
More than 250 mg needed a day
Microminerals
Chromium, copper fluoride iodine
Less than 20 mg needed a day
atp
has high energy yield
resides in most cells
muscle cells must rebuild atp
Atp has 3 energy systems
The ATP-PC (Phosphagen) System
Anaerobic Glycolysis
Aerobic glycolysis
The ATP-PC (Phosphagen) System
Immediate, High intensity system
Atp is rebuilt from the breakdown of phosphocreatine (pC)
PC is stored in muscle fibers
Releases energy when the bond between the phosphate group and the rest of the molecule is broken
Without replenishment, ATP is spent from an all out effort within a handful of secs
With replenishment (PC), ATP is spent from an all our effort of about 10 Seconds
ATP-PC System supplies ATP during maximum efforts that last about 10 seconds or less
Anaerobic Glycolysis
Short term, High intensity system
Carbs converted into glucose or stored as glycogen in liver and muscles
Glycolisis: to break down glucose
Anerobic: in the absence of oxygen
Breakdown of glucose produces energy
Partial breakdown of glucose
Forms pyruvate which is converted into lactate
Lactate can irritate nerve endings cause pain, Discomfort and distress; also believed to cause heaviness in the muscles labored breathing and fatigue
The ATP-PC system and anaerobic glycolysis supply ATP for maximum efforts that last about 30s or less
Anaerobic Glycolysis supplies ATP for maximum efforts that last bebtween about 30 and 90s
aerobic glycolysis
Long term low intensity system
Breakdown of glucose and fat produce energy
Operates in the presence of oxygen
Complete breakdown of glucose
Forms pyruvate which is converted into co2 and H2o
Mitochondrion: Powerhouse of cell
Anaerobic Glycolysis and Aerobic Glycolysis supply ATP for physical efforts that last between about 1.5 and 3.0 min
Aerobic Glycolysis Supplies ATP for p
Age predicted max hr
Equation: 220 – age
age 17 = 220-17 = 203
HR TRAINING ZONE
Equation: (max HR) x (60% to 90%)
Example for a max HR of 190 bpm:
(190 bpm x 0.60) to (190 bpm x 0.90) = 114 to 171 bpm
oxygen intake relative
Equation: (speed in m/min) x (0.2 mL/kg/min) + 3.5 mL/kg/min
Example for an individual who ran 5,000m in 20 min and 30 sec (20:30):
(5,000m/20.5 min) x (0.2 mL/kg/min) + 3.5 mL/kg/min =
243.90 m/min x 0.2 mL/kg/min + 3.5 mL/kg/min = 52.28 mL/kg/min
oxygen intake absolute
Equation: (BW in kg) x (oxygen intake in mL/kg/min) ÷ 1,000
Example for a 198-lb (90 kg) individual who ran 5,000m in 20 min and 30 sec
(20:30):
(198 lb ÷ 2.2 lb/kg) x (52.28 mL/kg/min) ÷ 1,000 =
90 kg x 52.28 mL/kg/min ÷ 1,000 = 4.71 L/min
