Training for Performance Flashcards
What factors does ‘specificity’ relate to in terms of training?
- specific muscles involved
- specific energy systems used
Describe the ‘overload’ principle
- Increased capacity of a system in response to training above the level to which it is accustomed.
- Too much leads to overtraining or overreaching.
Why is ‘rest’ and important training principle?
- Important to manage recovery time to optimise adaptive response and avoid overtraining
Do males and females respond differently to training programs?
No - Males and Females respond similarly to training programs.
Training programs should be individualized to all.
Training improvement is always greater in..?
Individuals with lower initial fitness.
- 50% increase in VO2 max in sedentary adults.
- 10 to 20% improvement in normal, active subjects.
- 3 to 5% improvement in trained athletes.
Is anaerobic or aerobic capacity more genetically determined?
Anaerobic capacity is more genetically determined than aerobic capacity.
- training can only improve anaerobic performance to a small degree
- largely dependent on 2x fibres (determined early in development)
What are the 3 key elements than contribute to aerobic performance?
- A high VO2 max (determined 50% genetics)
- Superior exercise economy/efficiency.
- A high lactate threshold and critical power.
What is the difference between Genotype A and E?
Genotype A - low responders
-Possess a relatively low untrained VO2 max.
-Often exhibit limited exercise training response, as VO2 max improves by 5% or less
Genotype E - high responders
-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 train
What does a warm-up do?
- Increase CO and blood flow to skeletal muscle
- Increase muscle temp + enzyme
- Reduce risk of exercise-induced muscle injury
What does a cool-down do?
Return blood “pooled” in muscles to central circulation.
What are the 3 primary training methods to improve aerobic power?
- Interval training.
- Long, slow distance.
- High-intensity, continuous exercise.
What is aerobic training designed to improve?
- VO2 max
- lactate threshold
- running economy
What are the lab tests used to quantify endurance exercise potential?
- lactate threshold
- ventilatory threshold
- critical power
- exercise economy
high lactate threshold = can work at high % of VO2 max.
What is peak running velocity?
Highest speed that can be maintained for 5+ seconds, 60 seconds, etc.
Peak running velocity = inversely correlated to endurance race finish times.
- running velocity in training accounts for 40% (marathon) - 80% (5km) of race performance improvements.
What intensity is low-intensity exercise (long, slow) usually at?
- 50-65% VO2 max, 60-70% HRmax
- training duration greater than event of comp duration
What does long, slow distance training target?
- Targets the aerobic base – underpins many performance demands
- However, short-term, high-intensity training is better for improving VO2 max.
What is the best training intensity %VO2 max) to improve VO2 max?
~80%
What is a practical variable to monitor exercise intensity?
Heart rate expressed as a % of HRmax.
What are the 5 intensity zones (%HRmax, VO2 max, blood lactate levels)
1 - 60-70%HRmax, 50-65%VO2max, 0.8-1.5mmol. L
2 - 72-82%HRmax, 66-80%VO2max, 1.5-2.5mmol. L
3 - 83-87%HRmax, 81-87%VO2max, 2.6-4.0mmol. L
4 - 88-92%HRmax, 88-93%VO2max, 4.1-6.0mmol. L
5 - 93-100%HRmax, 94-100%VO2max, >6.1mmol. L
What are most injuries a result of ?
Overtraining -
- short-term - HIE
- prolonged - LIE
Why is recovery rapid for ATP-PC system?
Little lactate is produced
What are the 3 types of strength training exercises?
isometric/static - application of force without joint movement
dynamic or isotonic - include variable resistance exercises
- isokinetic - exertion of force at constant speed
What are strength training adaptations (week 9)?
- increased muscle force production (proportional to muscle CSA)
- increased muscle mass (hypertrophy + hyperplasia)
Resistance-training programmes - what is ‘intensity’ based on?
%1RM
What is the difference between strength vs power?
strength - ability to exert force in order to overcome a resistance
power - ability to exert force with respect to time (rate at which force can be applied)
What are the general strength-training principles?
- Improvements in strength via progressive overload
- Intensity (8-12 RM)
- No. of sets for maximal strength gains (2+ sets results in greater strength gains)
- Frequency (2-4 days per week, 4-6 if using split routines)
- Specificity - involve muscles used in comp, speed of muscle shortening similar to those used in events
What are sex differences in response to strength training?
- UT males have greater absolute strength than UT females
- Strength/CSA of muscle is similar between male and female
- no differences in response to short-term training (men = greater hypertrophy in response to long-term training - higher testosterone)
Combined strength and endurance training may limit strength gains vs. strength training alone. What does this depend on?
- training state
- volume and frequency of training
- way the 2 methods are integrated
endurance training >3 days per week and 30-40 mins per day will impact strength gains
What are suggested recommendations for combined strength and endurance training?
- Perform strength and endurance training on alternate days for optimal strength gains.
- Athletes whose sport requires maximal strength should avoid concurrent training.
In terms of carb availability, what is the influence on endurance training-induced muscle adaptations?
Low muscle glycogen is a positive influence on endurance training-induced adaptations - promotes increased proteins synthesis and mitochondria formation
2 common approaches:
- restrict dietary carbs (may cause fatigue and limit training)
- train 2x per day (every other day)
In terms of protein availability and MPS, what is the influence on training-induced muscle adaptations?
Ingesting protein increases rate of protein synthesis post-training
- important for endurance and resistance training
- need to plan protein intake around workouts (amount and timing)
In terms of supplementation with mega doses of antioxidants, what is the influence on training-induced muscle adaptations?
Antioxidant supplements may prevent damage and fatigue induced from free radical production
* However, high doses of antioxidants may block training adaptations.
* Free radicals activate signalling pathways involved in muscle adaptation to training.
What are DOMS due to?
Due to microscopic tears in muscle fibers or connective tissue.
* Results in cellular degradation and inflammatory response.
* Not due to lactic acid.
What causes DOMS more, concentric or eccentric exericse?
Eccentric exercise
- slowly begin a specific exercise over 5-10 training sessions to avoid DOMS
What are common treatments for DOMS?
Rest, ice, compression, and elevation (RICE) along with the use of nonsteroidal anti-inflammatory drug
Stretching exercises improves flexibility. Does this reduce injury risk?
Limited evidence that flexibility reduces injury risk.
What is tapering?
The short-term reduction in training load prior to competition
- improves performance in both strength and endurance events (can reduce training load by 60% without reduction in performance)
- allows muscles to resynthesize glycogen and heal from training-induced damage
Training periodisation, what are the 3 cycles?
- Macrocycle – entire season/year
- Mesocycle – 2-6 weeks – target specific training goals
- Microcycle. - ~7 days – a focus block of training (e.g. prep for matchday or competition)
Why is planning for peak performance during the year important?
-Structure training across the year to target difference performance demands
-Timing to develop aspects of endurance, strength, speed and skills will need to be different/focused
-Taper and maintenance considerations will depend on the sport.
What are some common training mistakes?
Overtraining
- workouts too long/strenuous (greater problem than undertraining)
Undertraining
Performing non-specific exercises
- don’t enhance energy capacities used in competition
Lack of a long-term training plan
- misuse of training time
Failure to taper before a performance
- inadequate rest; compromises performance
