TRAINING FOR PERFORMANCE Flashcards
T or F:
Training program should not match the anaerobic and aerobic demands of the sport
False, they should
What is training overload?
Increased capacity of a system in response to training above the level to which it is accustomed
What is training specificity?
Specific muscles involved
Specific energy systems that are utilized
What is training reversibility?
When training is stopped, the training effect is quickly lost
What is progressive overload?
Increased capacity in response to training overload
progressive increase in training load as body adapts
What is training volume?
duration and frequency
What is training intensity?
force of muscle action and stress on the muscular and cardiovascular systems
What is resistance training?
high intensity and low volume
What is aerobic training?
high volume and lower intensity
What are rest periods?
without them, muscles become chronically fatigued and depleted of stored energy
What is specificity?
Specific muscle involved (group)
Specific fibre type
Type of contraction (eg. Isometric)
Velocity of contraction
Energy systems that provide ATP (aerobic vs. anaerobic)
Joint angle
What is reversibility?
When training is stopped, the training effect is quickly lost
What is Maintenance?
Reducing frequency and duration to maintain physiological adaptations of training
Ability to maintain training effect by reducing the amount of work performed
Reduce the FREQUENCY of exercise
Must maintain INTENSITY of exercise
What is taper?
Peaking for performance: “when you train you cannot compete, and when you compete you cannot train”
Short-term reduction in training load prior to competition
Allows muscles to resynthesize glycogen and heal from training-induced damage
Improves performance in both strength and endurance events
What is rest?
Recovery and protein synthesis: “rebuilding the body”
Genetics plays an important role in how an individual responds to?
training
Åstrand and Rodahl: “If you want to become a world-class athlete, you must choose your parents wisely.”
Why is Anaerobic capacity is more genetically determined than aerobic capacity?
Training can only improve anaerobic performance to a small degree
Dependent largely on fast (IIx) fibers
Determined early in development
Enhancement In Endurance Performance: What are the Physiological Limits?
Low responders and high responders
What are low responders?
Labeled as “genotype A” (bottom line, next slide).
Possess a relatively low untrained VO2 max.
Often exhibit limited exercise training response, as VO2 max improves by 5% or less.
What are high responders?
Labeled as “genotype E” (top line, next slide).
Individuals with the ideal genetic makeup required for champion endurance athletes.
Possess a relatively high untrained VO2 max.
Often increase VO2 max by 50% with training.
What is a warm-up?
Increases cardiac output and blood flow to skeletal
Increases muscle temperature and enzyme activity
Opportunity for stretching exercises
Believed to reduce risk of muscle injury???
Activates motor unit recruitment
What is a workout?
Training session
What is a cool down?
Return blood “pooled” in muscles to central circulation
What are the Three common methods of aerobic training?
Interval training
Long, slow distance
High-intensity, continuous exercise
Training to improve aerobic power Should be geared toward improving?
VO2 max
Lactate threshold
Running economy
What are the components of interval training?
Repeated exercise bouts
Work interval
Rest interval
Number of interval sets and repetitions
What is Repeated exercise bouts?
Separated by brief recovery periods
What is a work interval?
Distance to be covered
Intensity: 85–100% HRmax
Duration: >60 seconds to improve VO2 max
What is a rest interval?
Light activity such as walking
1:1 ratio of work to rest (aerobic)
1:6 ratio of work to rest (anaerobic)
What are the Number of interval sets and repetitions dependant on?
Depends on purpose of training and fitness level
HIIT characterized by?
Repeated high intensity exercise bouts.
Separated by brief recovery periods
Work interval.
Defined by distance covered.
Rest interval.
Light activity (walking).
Training outcomes of HIIT?
Improved VO2 max, running economy, and lactate threshold better than low-intensity intervals.
VO2 max of Low-intensity exercise?
57% VO2 max or 70% HRmax
Low-intensity training includes?
Low-intensity exercise
57% VO2 max or 70% HRmax
Duration greater than would be expected in competition
Based on the idea that training improvements are based on volume of training
However, more is not always better
1.5 hours/day training results in better performance than 3 hours/day
High-intensity exercises include?
Appears to be the best method of increasing VO2 max and lactate threshold
High-intensity exercise
At or slightly above lactate threshold
80–90% HRmax
≥90% HRmax or 95% HRR also suggested
Duration of 25–50 min
Depending on individual fitness level
Why is it that Altitude training may not always improve performance at sea level?
Lower training intensity at altitude may result in de-training
Dependent on the altitude: 2,000 – 3,000m
What is Live-High and Train-Low?
Spend sleeping and resting time at altitude
Increases red blood cell volume and oxygen transport capacity of blood
Train at lower altitude
Better performance gains compared to living and training at sea level
Most injuries are a result of?
overtraining
Short-term, high-intensity exercise
Prolonged, low-intensity exercise
What is the The “ten percent rule” for increasing training load?
Increase intensity or duration ≤10% per week
Other injury risk factors involved in endurance training?
Strength and flexibility imbalance
Footwear problems
Malalignment
Poor running surface
Disease (arthritis)
Other injury risk factors involved in endurance training?
Strength and flexibility imbalance
Footwear problems
Malalignment
Poor running surface
Disease (arthritis)
Explain the ATP-PC system and anaerobic power?
Short (5–10 seconds), high-intensity work intervals
30-yard/meters dashes for football players
30- to 60-second rest intervals (1:6 W:R)
Little lactic acid is produced, so recovery is rapid
BUT, increased number of repeats leads to increase LA-
Explain the Glycolytic system and anaerobic power?
Short (20–60 seconds), high-intensity work intervals
Very demanding training
May alternate hard and light training days
What does Isometric or static training focus on?
Application of force without joint movement
Dynamic or isotonic, best know as? And Includes variable resistance exercise such as?
concentric and eccentric
Nautilus equipment
Lifestyle
Free weights
What is Isokinetic?
Exertion of force at constant speed
Cybex
Kin Com
Biodex
What is Isokinetic?
Exertion of force at constant speed
Cybex
Kin Com
Biodex
What is hypertorophy?
Increased muscle mass
Increased muscle fiber diameter
Responsible for most of the increase in muscle size
What is hypertorophy?
Increased muscle mass
Increased muscle fiber diameter
Responsible for most of the increase in muscle size
What is hyperplasia?
Increased number of muscle fibers
Conversion of IIx -> IIa fibers
What are the Central nervous system changes involved in strength training?
Increased motor unit recruitment
Altered motor neuron firing rates
Enhanced motor unit synchronization
Removal of neural inhibition
What is progressive resistance training?
Improvements in strength via progressive overload
Periodically increasing resistance (weight lifted) to continue to overload the muscle
Basis for most weight-training programs
Periodization
General Strength-Training guidelines?
Intensity
4–12 RM
Strength gains lower with >15 repetitions
Number of sets for maximal strength gains
Highly trained athletes require 4–8 sets per muscle group
3–8 sets in trained non-athletes
1–4 sets in non-trained individuals
Frequency
3 days per week (whole body program)
4 to 6 days per week using “split” program
Should involve muscles used in competition
Speed of muscle shortening similar to speeds used in events (Specificity Principle)
General Strength-Training guidelines?
Intensity
4–12 RM
Strength gains lower with >15 repetitions
Number of sets for maximal strength gains
Highly trained athletes require 4–8 sets per muscle group
3–8 sets in trained non-athletes
1–4 sets in non-trained individuals
Frequency
3 days per week (whole body program)
4 to 6 days per week using “split” program
Should involve muscles used in competition
Speed of muscle shortening similar to speeds used in events (Specificity Principle)
Some research suggests that one set results in?
strength gains equal to multiple sets
Controversial finding
Number of sets required differs among?
subject populations
Highly trained athletes
4 to 8 sets
Trained nonathletes
3 to 8 sets
Untrained individuals
1 to 4 sets
Are strength gains similar following training using free weights and machines?
Yes
Argument for free weights?
Data exist showing that free weights produce greater strength gains
Free weights produce greater movement variability and specificity
Free weights force control of balance and stabilization
Disadvantages of free weights?
Potential for injury
Proper lifting technique required
Spotters needed
Combined strength and endurance training may result in? What does it depend on?
lower gains in strength than strength training alone (Interference Effect)
Depends on:
Training state of subject
Volume and frequency of training
Way the two methods are integrated
Why should strength and endurance training should be performed on alternate days for optimal strength gains?
May be due to fatigue and signaling mechanism
Potential for interference of adaptations?
Endurance training increases mitochondial protein
Strength training increases contractile protein
Depends on intensity, volume, and frequency of training
Potential for interference of adaptations?
Endurance training increases mitochondial protein
Strength training increases contractile protein
Depends on intensity, volume, and frequency of training
What do Studies show about conflicting results between strength and endurance training?
Depends on intensity, volume, and frequency of training
Strength is compromised
What do Studies show about conflicting results between strength and endurance training?
Depends on intensity, volume, and frequency of training
Strength is compromised
Why do Untrained males have greater absolute strength than untrained females?
50% stronger in upper body, 30% stronger in lower body
However, strength related to cross-sectional area of muscle is similar
3–4 kg of force per cm2 of muscle in males and females
Why does There does not appear to be a gender differences in response to short-term strength training?
Men exhibit greater hypertrophy as a result of long-term training
Due to higher testosterone levels
Strength training results in increased what? How long?
muscle size and strength
Initial 8–20 weeks
Neural adaptations
Long-term training (20+ weeks)
Muscle hypertrophy
High-intensity training can result in hypertrophy with 10 sessions
What is Delayed onset muscle soreness (DOMS)?
Appears 24–48 hours after strenuous exercise
Due to microscopic tears in muscle fibers or connective tissue
Results in cellular degradation and inflammatory response
Not due to lactic acid
Eccentric exercise causes more damage than concentric exercise
Slowly begin a specific exercise over 5–10 training sessions to avoid DOMS
What is Delayed onset muscle soreness (DOMS)?
Appears 24–48 hours after strenuous exercise
Due to microscopic tears in muscle fibers or connective tissue
Results in cellular degradation and inflammatory response
Not due to lactic acid
Eccentric exercise causes more damage than concentric exercise
Slowly begin a specific exercise over 5–10 training sessions to avoid DOMS
Steps Leading to DOMS?
Strenuous muscle contraction results in muscle damage
Membrane damage occurs
Including sarcoplasmic reticulum
Calcium leaks out of SR and collects in mitochondria
Inhibits ATP production
Activates proteases which degrade contractile proteins
Results in inflammatory process
Increase in prostaglandins/histamines
Edema and histamines stimulate pain receptors
A bout of unfamiliar exercise results in? Why is this?
DOMS
Following recovery, another bout of same exercise results in minimal injury
What is the neural theory for DOMS?
Recruitment of larger number of muscle fibers
What is the connective tissue theory for DOMS?
Increased connective tissue to protect muscle
What is the cellular theory for DOMS?
Synthesis of protective proteins within muscle fiber
You should use Stretching exercises to improve?
flexibility and efficiency of movement
Limited evidence that flexibility reduces injury risk
What is static stretching?
Continuously holding a stretch position
Hold position for 10–60 seconds
Repeat each stretch 3–5 times
Preferred technique
Less chance of injury or soreness
Less muscle spindle activity
What is static stretching?
Continuously holding a stretch position
Hold position for 10–60 seconds
Repeat each stretch 3–5 times
Preferred technique
Less chance of injury or soreness
Less muscle spindle activity
What is dynamic stretching?
Ballistic stretching movements
What is Proprioceptive neuromuscular facilitation (PNF)?
Preceding a static stretch with isometric contraction of muscle being stretched
Contraction stimulates Golgi tendon organ
Requires a training partner
What is Proprioceptive neuromuscular facilitation (PNF)?
Preceding a static stretch with isometric contraction of muscle being stretched
Contraction stimulates Golgi tendon organ
Requires a training partner
What is off-season conditioning?
Prevent excessive weight (fat) gain
Maintain muscular strength or endurance
Maintain bone and ligament integrity
Maintain skill level
What is off-season conditioning?
Prevent excessive weight (fat) gain
Maintain muscular strength or endurance
Maintain bone and ligament integrity
Maintain skill level
What is preseason conditioning?
8–12 weeks prior to competition
Increase to maximum the energy systems used in particular sports
What is in-season conditioning?
Maintenance of fitness level
May incorporate periodized techniques
What is in-season conditioning?
Maintenance of fitness level
May incorporate periodized techniques
What are the common Training Mistakes?
Overtraining
Workouts that are too long or too strenuous
Greater problem than undertraining
Undertraining
Performing non-specific exercises
Do not enhance energy capacities used in competition
Failure to schedule a long-term training plan
Misuse of training time
Failure to taper before a performance
Inadequate rest; compromises performance
What are the Symptoms of Overtraining?
Elevated heart rate and blood lactate levels
At same submaximal work rate
Loss in body weight
Due to reduction in appetite
Chronic fatigue
Psychological staleness
Multiple colds or sore throats
Decrease in performance
