Training Px for aerobic adaptations Flashcards
Name the 5 zones of gauging endurance training intensity
- Intensity zone
- %VO2max
- HR
- Lactate
- Time
Summarise the 3 training types for endurance exercise
- Easy & steady
- Threshold
- Interval
What should the high:low intensity ratio be? And what are the mmol guidelines?
20:80
>4mmol:>2mmol
What are the components of ‘easy and steady’ training?
- 1 – 4 hours at
- 60 – 70% VO2max.
- Should not elicit an accumulation of blood
lactate.
What are the physiological effects of easy and steady training?
- Blood volume
- Haemoglobin concentrations
- Capillarisation
What are the benefits of training in a glycogen depleted state?
- Enhanced mobilisation of fatty acids
- Greater use of fatty acids for fuel.
- Deferred accumulation of waste products from glycolysis
How does steady state training affect thermoregulation?
- Improved heat tolerance
- Enhanced plasma vol.,
- Improved skin blood flow
- Improved sweat response
How does steady state training affect haemoglobin?
- Red blood cell concentration
increase - Enhanced concentration of haemoglobin
- Increased O2 carrying capacity
How does steady state training affect mitochondria?
- Increased size and density
- Increase in Slow Twitch Fibres
- Increase in aerobic enzymes = aerobic ATP resynthesis
- Exercise at higher %VO2max.
How does threshold training physiologically move curve to the right?
◦ Reduced rate La. Production
◦ Increased rate of La. Removal
◦ Combination of both
How does threshold training improve aerobic energy reliance?
◦ Increased size and density of mitochondria
◦ Increase in key enzymes in Krebs and ETC.
What could interval adaptations be due to?
- Reduced CHO use and La accumulation at same intensity
- Peripheral adaptations (H+ buffering + its consequences)
- Increased heat tolerance
