Week 10 - training for performance Flashcards
How does genetics effect anaerobic capacity differently to aerobic capacity
Anaerobic capacity is more genetically determined than aerobic
Training can improve anaerobic performance to a small degree
Dependent largely on fast 2x fibers
What are the 3 key elements that contribute to aerobic performance
High vo2 max
Superior exercise economy/efficiency
High lactate threshold and critical power
Whats the effect of low responders (genotype A) on vo2 max
Posses a relatively low untrained vo2 max
Often exhibit limited exercise response as vo2 max improves by 5% or less
Whats the effect of high responders (genotype E) on vo2 max
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
Whats the influence of sex and inital fitness levels
Males and females respond similarly to training programs.
training improvement is always greater in individuals with lower initial fitness
How are training improvements greater in individuals with lower initial ftiness
50% increase in vo2 max in sedentary adults
10 to 20% imporvement in normal active subjects
3 to 5% improvement in trained athltes
How does absolute strenght differ between untrained males and females
Upper body 50% stronger
Lower body 30% stronger
How is strength/cross sectional area of muscle differnet between males and females
It is similar between both
3 to 4 kg of force per cm2 of muscle in both
How does responses to short-term training differ between males and females
There are no sex differences in response to short-term strenght training
However, men exhibit greater hypertrophy as a result of long-term training due to higher testosterone levels
What are the 3 primary training methods to improve aerobic power and what are they designed to improve
Interval training, long slow distance, high intensity, continuous exercise
Training is designedd to improve vo2 max, lactate threshold, running economy
How are injuries and endurance training related
SHort term, high intensity exercise
Prolonged injury, low intensity exercise
10% rule - increase intensity or duration <10% per week
What are some other injury risk factors
Strength and flexibility imbalance
Footwear problems
Malalignment
Poor running surface
Diseases (arthrititis)
How does the ATP-PC system suit improving anaerobic power
Short (5 to 10 seconds) high intensity work intervals
30 metre sprints for football players
30 to 60 second rest intervals, little lactic acid is produced so recovery is rapid
How does the glyolytic system suit improving anaerobic power
Short (20 to 60 seconds) high intensity work intervals
May deplete muscle glycogen levels
May alternate hard and light training
Whats the basis of resistance training programmes
Intensity - based on % of 1 RM
Volume - based on number of repetitions and number of sets
Whats 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
What are the general strength training principles
Improvements in strength via progressive overload
Intensity - 8 to 12 reps
Number of sets for maximal strength gains - 2+ sets result in greater strength gains and hypertrophy. <10 sets not recommended for optimal strength gain
Frequency - 2 to 4 days per week to incorporate rest days
4 to 6 days per week if using split routines
Specificity - involves muscles used in competition, speed of muscle shortening similar to speeds used in events
Whats the effect of tapering training
Short term reduction in training prior to competition
Improves performance in both strength and endurance events. Athletes can reduce training load by 60% without a reduction in performance
What are the different parts of training periodisation
macrocyle - entire season/year
Mesocycle - 2-6 weeks - target specific training goals
Microcyle - 7 days - a focus block of training
What are some of the common mistakes made during training
Overtraining - workouts are too long or too strenuous, greater problem than undertraining
Undertraining
Performing non-specific exercises, do not enhance energy capacities used in competition
Lack of long-term training plan - misuse of training time
Failure to taper before a performance - inadequate rest, compromises performance
What are some laboratory tests to quantify endurance potential
Lactate threshold - incremental intensity test with blood samples for lactate
Ventilatory threshold - ventilatory response to incremental work produces increased slope
Critical power - A submaximal power output that can be maintained for indefinite periods
Exercise economy - metabolic and mechanical factors influencing movement economy
