Week 10 - Training for performance Flashcards
What do training programs need to match?
the aerobic and anaerobic demands of the sport
Training principle - Specificity
specific muscles involved, specific fiber type used and specific energy systems that are utilized
Training principle - Overload
increased capacity of a system in response to training above the level to which its accustomed.
Training principle - Rest
important to manage recovery time to optimize adaptive responses and avoid overtraining.
Training principle - Reversibility
training effect/adaptations can be quickly lost
What are the 3 main energy systems that contribute to sport?
ATP-PC system
Glycolysis
Aerobic metabolism
In what individuals are training improvements always greater?
individuals with lower initial fitness
- 50% increase in V02max of sedentary adults
- 10-20% improvement in normal, active adults
- 3-5% improvements in trained athletes (this may be an important difference)
What is more genetically determined - anaerobic capacity or aerobic capacity? Why?
Anaerobic capacity
- Training can only improve anaerobic performance to a small degree.
- Dependent largely on fast (2x) fibers which is determined early in development.
What are the 3 key elements that contribute to aerobic performance?
- A high VO2 max
- Superior exercise economy/efficiency
- A high lactate threshold and critical power
How does genetics influence training-induced changes in V02max? Refer to low responders (genotype A) and high responders (genotype E).
Low responders - Genotype A
- Possess low untrained V02max
- Often exhibit limited exercise training response as VO2max improves by 5% or less.
High responders - Genotype E
- Individuals with ideal genetic makeup
- Possess relatively high untrained V02max
- Often increase V02max by 50% with training.
What is the purpose of a warm-up?
- Increases cardiac output and blood flow to skeletal muscle.
- Increases muscle temperature and enzyme activity.
- Can reduce risk of exercise-induced muscle injury.
What is the purpose of a cool-down?
return blood “pooled” in the muscles back to the central circulation
What are the 3 primary training methods to improve aerobic power?
- Interval training.
- Long, slow distance.
- High-intensity, continuous exercise.
What is training targeting aerobic power designed to improve?
- VO2 max.
- Lactate threshold.
- Running economy
What are the key laboratory tests that VO2max training approaches are founded on?
1) Lactate threshold: incremental intensity test with blood lactate samples
2) Ventilatory threshold: ventilatory response to incremental work
3) Critical power: submaximal power output that can be maintained for indefinite periods
4) Exercise economy: metabolic and mechanical influencing movement economy
Peak running velocity
highest speed that can be maintained for 5+ seconds, 60seconds, etc
What is the relationship between peak running velocity and endurance race finish times (5k)?
inversely correlated - as running peak velocity increases, endurance race finish time decreases
What % does running velocity in training account for race performance improvements?
40-80%
- 40% in marathon
- 80% in shorter distances (e.g. 5km)
High intensity interval training (HIIT)
repeated high intensity exercise bouts (85-100%HRmax), separated by brief recovery periods.
Roger Bannister trained using HIIT when he broke 4-minute mile in 1954.
What is the training outcome of HIIT?
improved V02max, running economy, and lactate threshold better than low-intensity intervals.
What is the main adaptation elicited by high-intensity interval exercise (even as little as 30 seconds)?
increases mitochondrial volume
What are the key attributes of long, slow distance training (popular means of training in 1970s)?
Low-intensity exercise
- 50-65%V02max OR 60-70% HRmax.
Training duration is greater than the event or competition duration.
Training improvements are based on the volume of training.
What is better at improving V02max - long, slow distance training OR short, high-intensity training?
short-term, high-intensity training
What are the attributes of high-intensity, continuous exercise?
- An excellent method of increasing V02max and lactate threshold.
- High-intensity exercise at or slightly above lactate threshold. 80-100%V02max for most athletes.
- We monitor intensity using HR.
What is a practical variable used to monitor exercise intensity?
heart rate expressed as a % of HR max
What is the “10% rule” for increasing training load?
Athletes should increase intensity or duration <10% per week to avoid overtraining.
What are most injuries a result of? What are other injury risk factors?
Overtraining
Other injury risks:
- Strength and flexibility imbalance
- Footwear problems
- Malalignment
- Poor running surface
- Disease (arthritis)
How would you train to improve anaerobic power via the ATP-PC system?
- Short (5-10secs), high-intensity work intervals.
- 30-60sec rest interval as little lactic acid is produced so recovery is rapid.
How would you train to improve anaerobic power via the glycolytic system?
- Short (20-60secs), high-intensity work intervals.
- May deplete muscle glycogen levels.
Describe the 3 types of strength training exercises.
Isometric (static) = application of force without joint movement (plank)
Dynamic or isotonic = included variable resistance exercise
Isokinetic = exertion of force at constant speed
Describe the two main adaptations to strength training.
1) Increased muscle force production: proportional to muscle cross-sectional area
2) Increased muscle mass: includes hypertrophy and hyperplasia
Volume
number of repetitions and number of sets
How is strength different to power?
strength is the ability to exert force to overcome resistance whereas power is the ability to exert force with respect to time.
Describe the general strength-training principles.
Improvements in strength achieved via progressive overload (periodically increasing resistance)
Intensity: 8-12RM
2+ sets result in greatest strength gains and hypertrophy.
Frequency: 2-4 days per week to incorporate rest days
Specificity: should involve muscles used in competition, speed of muscle shortening similar to speeds used in events.
Do untrained males or females have a greater absolute strength? But, what is similar between males and females?
Untrained males have greater absolute strength compared to untrained females: 50% upper body and 30% lower body stronger.
Strength per cross-sectional area of muscle is similar.
How does a resistance training program aimed at maximising muscular endurance differ to one that emphasizes muscular strength?
- More reps:10-15 reps instead of 8-12
- Lower intensity: 30-50% of 1RM compared to 60-70%
- Rest between sets: 1minute rather than 2-3mins
Describe sex differences in response to short-term and long-term strength training.
There are no sex differences in response to short-term strength training.
However, men exhibit greater hypertrophy as a result of a long-term training due to higher testosterone levels.
What is the effect of combining strength and endurance training?
may limit strength gains compared to just strength training alone.
This depends on:
- Training state of individual.
- Volume and frequency of training.
- Way the two methods are integrated.
How does low muscle glycogen have a positive influence on endurance training-induced adaptations?
Promotes increased protein synthesis and mitochondria formation due to a higher activation of PGC-1a.
What are two common approaches to limiting muscle glycogen for exercise to elicit endurance training-induced adaptations?
1) Restricting dietary carbohydrates
2) Train twice per day (every other day) with the second training session with lower muscle glycogen.
How does protein ingestion influence training-induced muscle adaptations?
it increases the rate of protein synthesis post-training
What is the effect of antioxidant supplements on training-induced muscle adaptations?
They prevent damage and fatigue caused from free radical production. But high doses of antioxidants may block training adaptations.
Describe delayed onset muscle soreness (DOMS)
- When does it appear?
- What is it due to?
- What type of exercise causes more damage?
- Appears 24-48hrs after strenuous exercise.
- Due to microscopic tears in muscle fibers or connective tissue. This results in cellular degradation and inflammatory response
- Eccentric exercise
What are common treatments for DOMS?
Rest, Ice, Compression, and Elevation (RICE)
Use of nonsteroidal anti-inflammatory drugs (ibuprofen, aspirin, naproxen)
Explain methods used when training to improve flexibility?
Static stretching: holding a stretch position (10-60secs, 3-5 times).
Dynamic stretching: ballistic stretching movements.
Proprioceptive neuromuscular facilitation (PNF): preceding a static stretch with isometric contraction of muscle being stretched (requires training partner).
Explain the training concept “Tapering”.
Short-term reduction in training load prior to competition.
Improves performance in both strength and endurance events.
Allows muscle to resynthesize glycogen and heal from training-induced damage.
Explain the training concept “Periodization”.
systematic approach to planning and programming training to optimise performance at a given time point
Macrocycle
Mesocycle
Microcycle
entire season/year
2-6 weeks - target specific training goals
7 days - focus block of training (e.g. prep for matchday or competition)
What are common training mistakes?
*Overtraining
*Undertraining
*Performing non-specific exercises
*A lack of long-term training plan
*Failure to taper before
performance
Which factor does NOT contribute to the endurance exercise training-induced improvement in V02max?
increased maximal HR
The two factors that are responsible are increased maximal SV and CO.
Following several weeks of endurance exercise training, the capacity to transport glucose into skeletal muscle fibers is increased. What is the training-induced change that contributes to this training effect?
the increase in the number of GLUT4 glucose transporters
Endurance exercise training results in an increase in mitochondria volume within skeletal muscle fibers. The process of synthesizing mitochondria in cells is called ______.
mitochondrial biogenesis
What does the enhanced capacity of the trained muscle to use fatty acids as a fuel result in?
- Increased uptake of fatty acids
- Decreased utilization of muscle glycogen
- Sparing of blood glucose
