WEEK 2

Question 1

Training principle (FITT)

Answer 1

• Frequency: how many x
• Intensity: %max
• Time: how long
• Type: running, circuit, HITT etc.

Question 2

Power duration curve

Answer 2

-High power=short time ie. powerlifting
-Low power=longer duration ie. marathon running

Question 3

What is the threshold btwn severe and extreme intensity domains?

Answer 3

Vo2max

Question 4

What is the threshold btwn heavy and severe domains?

Answer 4

Critical power/critical speed

Question 5

What is the threshold btwn heavy and moderate domains?

Answer 5

LT

Question 6

What happens when running in extreme domain?

Answer 6

Fatigue accumulates rapidly

Question 7

What length of race would mean running at Vo2max?

Answer 7

1500m
Anything shorter= above vo2max
Anything longer= below vo2max

Question 8

What length of race would be run at/around CP?

Answer 8

5000m/ 5k
(endurance running)

Question 9

During what length of race would lactate threshold matter?

Answer 9

Marathon

Question 10

Olympic 5k final example

Answer 10

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

Question 11

ATPases

Answer 11

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

Question 12

What happens above CP threshold?

Answer 12

PCR breakdown, H+, Pi, greater mismatch btwn ATP inflow and ATP outflow, accumulation of ADP which activates anaerobic pathways such as glycolysis =FATIGUE

Question 13

Successful running performance

Answer 13

-Run at CP and maintain CP pace
-Stay consistent to achieve steady state at fast pace

Question 14

What is the stronger predictor of health?

Answer 14

Vo2 max is a much stronger predictor of health than resting HR but RHR is a decent marker

Question 15

Cardiac output (CO)

Answer 15

volume of blood that the heart ejects into the circulation each min
CO=HR x SV

Question 16

Stroke volume (SV)

Answer 16

volume of blood ejected during each beat

Question 17

Is stroke volume higher or lower in fit individuals?

Answer 17

Higher

Question 18

What is SV influenced by?

Answer 18

Volume of blood returning to the heart (venous return), sympathetic nerve activity and levels of circulating
epinephrine

Question 19

How does SV change as we exercise?

Answer 19

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

Question 20

Capacity to increase CO in fit vs untrained individuals

Answer 20

Very fit athlete has a greater capacity to increase CO than unfit

Question 21

What does an increase in HR correspond to with regards to the cardiac cycle?

Answer 21

Shortening of cardiac cycle

Question 22

What organs account for 50% of resting blood flow?

Answer 22

Gut and kidneys

Question 23

Factors that impact HR

Answer 23

Training status- as you get fitter, speed at a given HR decreases
Cardiac drift (varying HR)
Hydration staus
Temp
Altitude

Question 24

Heart rate variability (HRV)

Answer 24

The fluctuation of time intervals btwn adjacent heartbeats; marker of autonomic function

Question 25

What does high HRV mean?

Answer 25

Healthy cardiovascular system
/improved autonomic function

Question 26

What does low HRV indicate?

Answer 26

Overtraining