Week 10 - Training for Performance Flashcards
What is the influence of training on initial fitness levels
Training improvements is always greater in individuals with lower initial fitness:
1. 50% increase in VO2 max in sedentary adults
2. 10-20% improvement in normal active subjects
3. 3-5% improvement in trained athletes
What is the influence of genetics on training
Genetics plays an important role in how an individual responds to training
Anaerobic capacity is more genetically determined than aerobic capacity
Different responders could have improvements between 5%-50% increase in VO2 max
Why should athletes 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 are the methods to improve aerobic power, and what do they improve
Interval training
Long, slow distance
High-intensity continuous exercise
VO2 max, Lactate threshold, running economy
What are some laboratory test to quantify endurance exercise potential
Lactate threshold
Ventilatory threshold
Critical power
Exercise economy
What training outcomes occur from HIIT
Improved VO2 max, running economy, lactate threshold better than low-intensity intervals
Increases mitochondrial volume
What does long, slow distance running target, and how does induce improvements
Targets aerobic base, underpins many performance demands.
Training improvements are based on volume of training
What does high-intensity continuous exercise attributes to
Increasing VO2 max and lactate threshold
(80-100% VO2 max)
How to determine intensity and duration for training
Heart rate is the determining factor
Zone 1: 60-71% (1-3h)
Zone 2: 72-82% (1-2)
Zone 3: 83-87% (30-90min)
Zone 4: 88-92% (10-40min)
Zone 5: 93-100% (5-10min)
Where do injuries originate from, and what should be done to reduce the chances of injury
Injuries occur from overtraining
Short: High-intensity
Long: Low-intensity
Increase intensity or duration 10% per week
Other injury risk factors include: strength and flexibility, footwear problems, malalignment, poor running surface, disease
What does training need to emphasise when improving anaerobic power
ATP-PC system (rapid recovery)
Glycolytic system (depletion of glycogen levels)
What are the types of strength training exercises
Isometric : Application of force without joint movement
Dynamic: Includes variable resistance exercise
Isokinetic: Exertion of force at constant speed
What is the difference between strength and power
Strength: ability to exert force in order to overcome resistance
Power: ability to exert force with respect to time, rate at which force can be applied
What are some sex differences in response to strength training
Males have greater absolute strength than females (50% upper, 30% lower)
What are some recommendations on combined strength and endurance training programs
Perform strength and endurance training on alternate days for optimal strength gains
Athletes whose sport requires maximal strength should avoid concurrent training
How does nutrition influence training induce beneficial muscle adaptations
- Low muscle glycogen is a positive influence on endurance training-induced adaptations (promotes proteins synthesis)
- Ingesting protein increases rate of protein synthesis post-training
- Antioxidant supplements may prevent damage and fatigue induced from free radical production
What is muscle soreness
Delayed onset muscle soreness (DOMS)
Appears 24-48h after strenuous exercise, due to microscopic tears in muscle fibres or connective tissue
Common treatments for DOMS include: rest, ice, compression, elevation, and anti-inflammatory drugs
How to improve flexibility
Static stretching
Dynamic stretching
Proprioceptive neuromuscular facilitation
Define tapering and training periodisation
Tapering: short-term reduction in training load prior to competition. Allows muscles to resynthesise glycogen and heal from training-induced damage
Training periodisation:
1. Marcocycle (entire season)
2. Mesocycle (2-6 weeks)
3. Microcycle (around 7 days)
What are some common training mistakes
Overtraining
Undertraining
Performing non-specific exercises
A lack of long-term training plan
Failure to taper before a performance
What are some key concerns for female athletes
- Exercise and menstrual cycle
- Eating disorders
- Bone mineral density
- Exercise during pregnancy
What is the relevance of menstrual disorders during exercise
Amenorrhea is caused from the modified release of hormones from hypothalamus
Causes: amount of training, increased psychological stress, low energy availability
Dysmenorrhea is painful menstruation due to prostaglandins, which may limit training due to discomfort
What are some eating disorders female athletes experience
Anorexia nervosa: extreme steps to reduce body weight
Excessive weight loss, amenorrhea or death
Bulimia: pattern of overeating followed by vomiting
Damage to teeth and esophagus from vomiting stomach acids
What are some bone mineral disorders female athletes experience
Osteoporosis: loss of bone mineral content
Caused from estrogen deficiency due to amenorrhea, or inadequate calcium intake from eating disorders
What is the risk of knee injuries associated in female athletes
Female athletes are at higher risk of certain knee injuries compared to men (3.5x of ACL)
Reasons include: Fluctuation in hormones during menstrual cycle, sex differences in knee anatomy, dynamic neuromuscular imbalance
Can people with type 1 diabetes train competitively
Yes if they
1. Are free from diabetic complications
2. Can obtain same benefits as nondiabetics
3. Have safe participation avoiding hypoglycemia
4. Have insulin injection site
Define sarcopenia
Age-related loss of muscle mass
Due to:
1. Decrease muscle fibre size
2. Decrease number of fibres
Contributing factors:
1. Inactivity
2. Oxidative stress to muscle fibres
3. Inflammation
4. Decreased anabolic hormones
Exercise can reduce this loss
What are some adaptations that occur in age-related loss of muscle mass
Muscle mass declines 1-2% per year after 50
Endurance performance declines after 60
VO2 max declines 1% per year after 40
Exercise can slow both VO2 and strength decline
Age-related decay in maximal oxygen extraction is due to decreased capillary density and mitochondrial volume
What are some training guidelines for master athletes
Medical clearance must be obtained
Training principles similar to younger athletes
Training program should be individualised
Avoid overuse injuries
Outline factors responsible for age-related decline in endurance performance
Decreased maximal heart rate, stroke volume, a-v O2 difference, exercise economy, VO2 max, lactate threshold
What are the general strength training principles
Improvements in strength come from progressive overload
Intensity (8-12 rep max)
2+ sets for optimal gains (<10 sets)
2-4 times a week, or 4-6 times a week with split routines
Should involve muscle used in competition
Speed of muscle shortening similar to speeds used in events
Why is it important to plan year-round conditioning
Structure training across year to target different sport demands
Timing to develop aspects of endurance, strength and speed skills will need to focused
Taper and maintenance considerations will depend on sport
