training and performance Flashcards
5 factors that affect performance
- diet
- environment
- strength/skill
- CNS function
- energy production anaerobic sources
_____ fatigue is the decrease in motor units firing frequency
central
what fatigue causes CNS arousal
central
what type of fatigue is caused by overtraining?
central
what type of fatigue causes a decrease in sarcolemma action potential and decrease in calcium release?
peripheral
peripheral fatigue causes a ____ in force at cross-bridge
decrease
lack of atp and inhibition of calcium release is caused by ____ fatigue
peripheral
What is the inability to sustain performance/force production?
fatigue
Short term performance (10-180 sec) is affected most by ____ and _____
glycolysis
PC
(40-90%)
ultra short performances
practice skill power fiber type motivation
what is the most important factor in 3-20 minute aerobic performances?
VO2 max
When is running economy and steady state vo2 most important in performances?
aerobic performance (21-40 minutes) and (1-4 hours)
What is the best way to test anaerobic threshold?
max lactate stead state
what is the highest intensity that you can sustain indevidently?
critical power
equal to what you put in vs what u get out
running economy
the point where you can maintain a specific submaximal power output without fatigue
critical power
what is the predicted lactate threshold
ventilatory threshold
the increase in blood lactate at lactate threshold simulates ventilation via what??
Hydrogen ions
_____ is the point at which ventilation increases rapidly
ventilatory threshold
____ is the highest blood lactate that can be maintained over a period of time
maximal lactate steady state
___ and ____ is what makes up the endurance phase
duration
intensity
What is the optimal intensity to improve VO2 max
90-95%
What are 3 benefits from interval training?
increase lactate clearance
increase the time spent at a higher heart rate
increase total work performed
the dose response consists of ____ , _____ and ____
duration
frequency
intensity
long, slow distance is based on what?
volume
what are 2 purported benefits of long, slow distance exercise?
increased mitochondrial/ capillary density
increase plasma volume/ RBC
____ response occurs with one or several exercise bouts but do not improve further
acute
_____ gains benefits occur early and plateau
rapid gains
____ gains occur weeks after training
delayed gains
linear gains are made ____ over time
continuously
what is high intensity, continuous exercise called?
tempo training
what are 3 purported benefits of high intensity continuous exercise?
increase tolerance to higher intensity
increase lactate threshold
“best of both” interval and long slow distance
what 2 systems are used for training for an improved anaerobic power?
ATP- PC system
glycolytic system
_____ is the application of overload to create adaptation
super-compensation theory
____ is adaptation that occurs following a stimulus and recovery that allows some physiologic variable to achieve a greater level of function
super-compensation theory
what is the purpose of year long training ?
no time to involute
periodization is a decrease in ____ and ____ an increase in ____
volume and intensity
technique
what is the key to periodization training?
planning
____ is the short term reduction in training prior to competition
tapering
what will happen to muscles during tapering?
resynthesize glycogen
heal from training induced damage
what causes inflammation?
when white blood cells migrate to the area of damage
2 a days is a good example of what?
functional overreaching
what is the earlier phase? (overreaching/overtraining)
overreaching
Inadequate balance of ___, ____, and ____ cause overreaching and over training
stress
volume
recovery
After you ____ you cannot get back your performance level
overtrain
if you wait too long to return to training what are 2 potential outcomes?
detrain
involute
____ is longer and more extensive. If you take too many days off then you will not get back to your performance level
overtrain
____ happens when you push yourself to hard and do not have enough recovery but still can get your performance level back
overreaching
DOMS stands for what?
delayed onset of muscle soreness
DOMS is more common in what type of exercise?
eccentric
____ is often 24-48 hours after “unfamiliar” strenuous exercise
delayed muscle onset
what are the 2 biggests mistake in training ?
overtraining and overreaching
