Training for Aerobic and Anaerobic Power (7) Flashcards
Specificity Principle*
adaptations in metabolic and physiologic functions that depend upon the type and mode of overload imposed
Most effective evaluation of sport-specific performance
measurement most closely simulates the actual activity and/or uses the muscle mass and movement patterns sport requires
overload principle applies to
everyone
how to achieve overload
either manipulate training frequency, intensity, and duration, or combining these factors
SAID principle
Specific adaptions to imposed demands
promotes specific training effects that produce specific performance improvements
Specific overload of short duration induces
specific strength-power adaptions
specific endurance training elicits specific
aerobic system adaptions
overloading specific muscles with endurance training enhances performance and aerobic power by
facilitating O2 transport to ad O2 use by trained muscles
greater blood flow in active tissues results from
increased microcirculation
more effective redistribution of cardiac output
combined effect of both factors
individual differences principle
all individuals do not respond similarly to a given training stimulus
Reversibility Principle
detraining rapidly occurs when terminating a training program
How much detraining reduces both metabolic and exercise capacity
1 or 2 weeks
Important changes that occur with anaerobic power training
- increased levels of anaerobic substrates
- increased quantity and activity of key enzymes that control the anaerobic phase of glucose catabolism
- Two factors increase capacity to generate high levels of blood lactate during all-out exercise
The two factors that increase capacity to generate high levels of blood lactate during all-out exercise
- increased levels of glycogen and glycolytic enzymes
2. improved motivation and tolerance to “pain”
four categories of diverse physiologic and metabolic factors to O2 transport and use
ventilation-aeration
central blood flow
active muscle metabolism
peripheral blood flow
metabolic adapations of training
aerobic training improves capacity for respiratory control in skeletal muscle
endurance trained skeletal muscle fibers contain larger and higher numbers of mitochondira
carbohydrate metabolism adaptions of training
trained muscle exhibits enhanced capacity to oxidize carbohydrate during maximal exercise
Reduced carb as fuel and increased fatty acid combustion in submaximal exercise
training affects heart rate
decreases intrinsic firing rate of SA node pacemaker tissue
submax HR decreases with endurance training
12-15 beats/min
training’s affect on stroke volume
increase during rest and exercise regardless of age or gender
4 factors that increase stroke volume
- increased internal left-ventricular volume and mass
- reduced cardiac and arterial stiffness
- increased diastolic filing time
- improved intrinsic cardiac contractile function
endurance athletes will maintain a _____ VO2 at the same HR as untrained athletes
higher
training’s effect on cardiac output
increase in max cardiac output
trained athletes CO increases linearly with VO2
Oxygen extraction (a-vO2 difference)
aerobic training increases quantity of O2 extractd from circulating blood
maximal exercise’s effect on blood flow
- larger max CO
- greater blood distribution to muscle from nonactive areas
- enlargement of cross-sectional areas of arteries and veins; 20% increase in capillarization
training’s effect on BP
reduces systolic and diastolic bp during rest and submax exercuse
pulmonary adaptations with training
maximal exercise Ve increases from increased tidal volume and breathing rate as VO2 max increases
increases tidal volume and decreases breathing frequency- increases O2 extraction from inspired air
pulmonary adaptions enhances exercises endurance for two reasons:
- reduces fatigue of ventilatory musculature
2. oxygen freed from use by respiratory musculature, becomes available to active locomotor muscles
endurance training lowers blood lactate levels and extends exercise before onset of blood lactate accumulation by
- decreases rate of lactate formation during exercise
- increasing rate of lactate clearance during exercise
- combined effects of decreasing lactate formation and increasing lactate removal
four additional aerobic training adaptions
- favorable body composition changes
- more efficient body heat transfer
- enhanced endurance performance
- positive psychological benefits
factors that affect aerobic training responses
- initial level of aerobic fitness
- training intensity
- training frequency
- training duration
Aerobic capacity improves if exercise intensity maintains HR between
55-70% of max HR
determining the “training sensitive zone”
train at percentage of HRmax (220-age)
exercising at or slightly above lactate threshold is
effective
training duration threshold per workout for optimal aerobic improvement
none exisits
more frequent training produces
beneficial effects when training at lower intensity
how long before improvements occur
several weeks
4-8 weeks for noticeable difference
taper for peak performance
before competition, athletes taper training intensity and/or volume to reduce physiologic and psychological stress and optimizing performance
how to maintain gains in aerobic fitness
intensity is held constant
frequency and duration can remain lower
lactate-generating capacity
to improve energy transfer capacity, training must overload the energy system
blood lactate rises to near-peak levels after how long with maximal exercise
1 min
rest for 3-5 min then do it again
two major goals of aerobic trainig
- develop the capacity of the central circulation to deliver oxygen
- enhance the capacity of the active musculature to supply and process oxygen
interval training
repeated activity bouts with brief rest periods permit completion of intense exercise without appreciable fatigue
four factor that impact interval training prescription
intensity
duration
length of recovery interval
number of repetitions of exercise-relief interval
continuous training
involves steady-paced, prolonged exercise at moderate or high aerobic intensity , usually 60-80% VO2max
fartlek training
speed play
determined based on “how it feels”
running faster then slower on level and hilly terrain
sympathetic form of overtraining
increased sympathetic activity during rest
parasympathetic form of overtraining
predominance of vagal activity during rest and physical activity
overload
a planned, systematic, and progressive increase in training to improve performance
overreaching
unplanned, excessive overload with inadequate rest; poor performance observed in training and competition
recovery after a few days of interventions
overtraining syndome
untreated overreaching that produces long -term decreased performance and impaired ability to train
