Week 4 Key Reading - Gibala et al., (2014)

Question 1

What are some basic nutritional interventions that can be employed in training or competition that could enhance endurance performance ?

Answer 1

Reduced carbohydrate fueling leading to greater change in the energy change and subsequent ampk and pgc1a activation.

Intake of sodium biocarbonate to improve H+ channelling out of the muscle cells

Betaalanine - enhance the metabolism within contracting muscles.

Question 2

What are the differences between male and female baseline physiology ?

Answer 2

Women are more suited to endurance/ aerobic performances as they use 25% more aerobic metabolism during a 30 second sprint

Question 3

What are the sex differences between men and women after completion of SIT or HIIT?

Answer 3

Gains in aerobic capacity were similar, however, insulin sensitivity improved in men only.

Question 4

Definition of intensities used for HIIT and SIT ?

Answer 4

HITT - 80-100% HRmax

SIT - Above 100% HRmax/ VO2max (Supra maximal)