Training Flashcards
Specificity
specific muscles involved
specific energy systems that are utilized
Overload
increased capacity of a system in response to training above the level which it is accustomed
too much leads to overtraining or overreaching
Rest
important to manage recovery time to optimise adaptive response and avoid overtraining
Reversibility
training effect quickly lost
Aerobic energy system
aerobic metabolism
Anaerobic energy system
ATP-PC system
glycolysis
When are training improvements greater?
individuals with lower initial fitness
individualized training programmes
Influence of genetics
play role in how individual responds to training
anaerobic capacity more gentically determined
fast twitch fibres (type IIx)
determine VO2max
Elements contributing to aerobic performace
•A high VO2max
•Superior exercise economy/efficiency
•A high lactate threshold and critical power
Low responders training induced changes in VO2max
Possess a relatively low untrained VO2 max
Often exhibit limited exercise training response as VO2max improves by 5% or less
High responders training induced changes in VO2max
Individuals with the ideal genetic makeup required for champion endurance athletes
Possess a relatively high untrained VO2max
Often increase VO2max by 50% with training
Warm-up
increase cardiac output and blood flow to skeletal muscle
increase muscle temp and enzyme activity
can reduce risk of exercise-induced muscle injury
Cool down
return blood pooled in muscles to central circulation
3 training methods to improve aerobic power
interval training
long, slow duration
high-intensity, continuous exercise
Training is designed to improve
VO2max
lactate threshold
running economy
Peak running velocity
highest speed that can be maintained for 5+ seconds
inversely correlated to endurance race finish times
HIIT
repeated high intensity exercise bout separated by brief recovery periods
ratio work:rest
work interval
rest interval
sets and reps
Training outcome HIIT
improved VO2 max
running economy
lactate threshold
increases mitochondrial volume
Long slow distance
training duration greater than event duration
improvements based on volume of training
targets aerobic base
High-intensity continuous exercise
increase VO2max and lactate threshold
above lactate threshold/80-100% VO2max
monitor using HR
Monitor exercise intensity using
% HR max
Injuries due to
overtraining
short-term high-intensity exercise
prolonged low-intensity exercise
= increase 10%
strength/felxibility imbalance
footwear
poor running surface
disease (arthritis)
Training to improve anaerobic power
ATP-PC system - e.g., 30m sprint short work (5-10s) longer rest
glycolytic system - short work (20-60s)
Isometric/static strength training
application of force without joint movement
Dynamic/isotonic strength training
variable resistance exercise
Isokinetic strength training
exertion of force at constant speed
Strength training adaptation
increased muscle force production
increased muscle mass
Hypertrophy
increased muscle fibre diameter
Hyperplasia
increased number of muscle fibres
Resistance-training programmes
intensity - %1RM
volume - sets/reps
Strength
ability to exert force in order to overcoming resistance
Power
ability to exert force with respect to time
rate at which force can be applied
Strength-training principles
progressive overload = improve strength
intensity
less sets more reps
frequency
specificty
Sex difference strength training
untrained males greater absolute strength than untrained females
strength/cross-sectional area of muscle similar
no difference response to short-term strength training
men = hypertrophy = high testosterone
Combined strength and endurance training programme
limit strength gains vs strength training alone
training state
volume/frequency
way methods integrated - perform on alternate days
Carb muscle adaptations
low muscle glycogen = promote increased protein synthesis/mitochondria formation higher activation PGC-1a
restrict diet = fatigue/limit training
train twice per day
Protein muscle adaptation
increase rate of protein sysnthesis post-training
important for endurance/resistance training
Antioxidant supplements
prevent damage and fatigue induced from free radical production
high doses = block adaptations
DOMS
24-48 hours after strenuous exercise
microscopic tears in muscle fibre or connective tissue
cellular degradation/inflammatory response
eccentric exercise cause more damage than concentric
treatment = rest, ice, compression, elevation (RICE) aspirin/ibuprofen
DOMS steps
structural damage to muscle fibres
membrane damage
calcium leaks out of sarcoplasmic reticulum
protease activation = breakdown cellular proteins
inflammatory response
edema/pain
Static stretching
continuously hold stretch position
hold 10-60s repeat
less chance injury/soreness
less muscle spindle activity
improve flexibility
Dynamic stretching
ballistic stretching movements
PNF
proprioceptive neuromuscular facilitaion
static stretch with isometric contraction of muscle
contraction stimulates golgi tendon organs
requires training partner
Tapering
short-term reduction in training load prior to comp
improve strength/edurance events
allow muscle resynthesize glycogen and heal from training-induced damage
Macrocycle
entrire season/year
Mesocycle
2-6 weeks
target specific training goals
Microcycle
~7 days
focus block of training
prep for matchday or comp
Training mistakes
overtraining
undertraining
performing non-specific exercises
lack long-term training plan
failure to taper before performance
Symptoms overtraining
decrease performance
loss body weight
chronic fatigue
increased number infections
psychological staleness
elevated HR and blood lactate levels duirng exercise
