WEEK 2 Flashcards
Training principle (FITT)
- Frequency: how many x
- Intensity: %max
- Time: how long
- Type: running, circuit, HITT etc.
Minimum VO2 max for firefighters
45 ml/kg/min
Talent identification in firefighters - combine
Day 1
- treadmill test of aerobic capacity
- cognitive test
- swim test
Day 2
- firefighter specific testing
Power duration curve
-High power=short time ie. powerlifting
-Low power=longer duration ie. marathon running
What is the threshold btwn severe and extreme intensity domains?
Vo2max
What is the threshold btwn heavy and severe domains?
Critical power/critical speed
What is the threshold btwn heavy and moderate domains?
LT
What happens when running in extreme domain?
Fatigue accumulates rapidly
What length of race would mean running at Vo2max?
1500m
Anything shorter= above vo2max
Anything longer= below vo2max
What length of race would be run at/around CP?
5000m/ 5k or 10k
(endurance running)
During what length of race would lactate threshold matter?
Marathon
Olympic 5k final example
Elite runners have a higher CP and maintain a fast pace at beginning of the race
Accumulate fewer fatigue inducing metabolites and therefore can accelerate in last lap
ATPases
1.Myosin ATPase: cross-bridge formation
2. SERCA pump: transports calcium ions from cytosol back to SR following muscle contraction
3. Na+/K+ pump: generation of AP
What happens above CP threshold?
PCR breakdown, H+, Pi, greater mismatch btwn ATP inflow and ATP outflow, accumulation of ADP which activates anaerobic pathways such as glycolysis =FATIGUE
Successful running performance
-Run at CP and maintain CP pace
-Stay consistent to achieve steady state at fast pace
What is the stronger predictor of health?
Vo2 max is a much stronger predictor of health than resting HR but RHR is a decent marker
Cardiac output (CO)
volume of blood that the heart ejects into the circulation each min
CO=HR x SV
What is the average resting CO in humans ?
CO= 70 x 0.7
= 5.0 L/min
Stroke volume (SV)
volume of blood ejected during each beat
Is stroke volume higher or lower in fit individuals?
Higher
What is SV influenced by?
Volume of blood returning to the heart (venous return), sympathetic nerve activity and levels of circulating
epinephrine
How does SV change as we exercise?
Initially increases up to 1.5 fold and once the level of exercise exceeds 50% of the individual’s capacity, there is little further increase in SV; Only increasing HR can increase CO further
Capacity to increase CO in fit vs untrained individuals
Very fit athlete has a greater capacity to increase CO than unfit
What does an increase in HR correspond to with regards to the cardiac cycle?
Shortening of cardiac cycle
What organs account for 50% of resting blood flow?
Gut and kidneys
Factors that impact HR
Training status- as you get fitter, speed at a given HR decreases
Cardiac drift (varying HR)
Hydration status
Temp
Altitude
Heart rate variability (HRV)
The fluctuation of time intervals btwn adjacent heartbeats; marker of autonomic function
What does high HRV mean?
Healthy cardiovascular system
/improved autonomic function
What does low HRV indicate?
Overtraining
Moderate intensity domain
Steady state for hours
ATP outflow = aerobic ATP inflow
High reliance on fats
Low ADP, H+, Pi
High glycogen
Which zones correspond with the moderate intensity domain?
Zone 1 and 2
Heavy intensity domain
Steady state for 1 hour
ATP demand matched by aerobic inflow
Increased ADP, H+, Pi
Decreased glycogen
Increased reliance on CHO metabolism
Which zones correspond with the heavy intensity domain?
3 and 4
Severe intensity domain
Non steady state
Mismatch btwn ATP demand and aerobic inflow
Increased ADP, H+ and Pi
Decreased glycogen
Which zone corresponds to the severe intensity domain?
5
Extreme intensity domain
Everything that occurs in the severe intensity domain to greater extent
Which zone corresponds to the extreme intensity domain?
6
Zone 1
Easy
Zone 2
Base/ endurance
Zone 3
Steady
Zone 4
Tempo/threshold
Zone 5
Hard/interval
Zone 6
Short sprint
What can we do with HR?
Resting HR
Exercise HR
HRV
Estimate VO2 max
Estimate energy expenditure
Why does HR decrease with a training protocol?
SV must be higher
BV improved
Allows for a higher CO to be achieved at a lower HR
R-R interval
Used to calculate HR in beats per min
How is HR variability calculated?
Variability in R-R interval
RPE in zone 1
<9
RPE in zone 2
10-11
RPE in zone 3
12-13
RPE in zone 4
14-16
RPE in zone 5
17-18
RPE in zone 6
19-20
What can the HR of an adult human rarely exceed?
180 beats/min
In which interval of the cardiac cycle does most of the shortening occur during exercise?
TP interval
How do you calculate HR from the R-R interval? (blood volume pulse)
HR= 1/cycle length where cycle length is the R-R interval
**then multiply by 60 seconds to get beats per min
