Week 4: Speed training Flashcards
How long does speed exercise last?
2-10 seconds
What determines sprint performance?
Acceleration
Maximum speed
Speed maintenance
What determines maximum speed?
Stride length and stride rate
How long would a typical speed training programme last?
4-8 weeks
How many times would you train a week in a typical speed training?
3/4 times per week
How many repetition would you perform in a typical speed training session?
4-20 reps
How many long would you perform a repetition in a typical speed training session?
<10 seconds
What intensity would you train at in a typical speed training session?
90-100%
What is the work:rest ratio when speed training?
1:6
What is the anaerobic contribution of ATP during a 5-6 second all-out sprint?
6.3%
What is the anaerobic contribution of glycolysis during a 5-6 second all-out sprint?
44.1%
What is the anaerobic contribution of PCr during a 5-6 second all-out sprint?
49.6%
What does speed training do to someone level of myokinase?
Increases it
What does speed training do to someone level of creatine kinase?
Increases it
What does speed training do to someone level of PCr?
Stays the same
How can aerobic glycolysis be increased?
Increased substrate availability
More glycolitic enzymes
What determines nerve conduction velocity?
Fibre diameter
Myelin sheath
What are the connective tissue adaptations?
Increased static strength of tendons and ligaments
Increase tendon and muscle stiffness
What does less ground contract time do?
Increase stride rate
Increased running velocity
Following sprint training what are the adaptations to the motor unit recruitment?
Increased AMN firing frequency
Increased AMN conduction velocity
Increased number of muscle fibres activated per motor unit
Preferential recruitment of type 11 muscle fibres
What two ions need to be exchanged between the membrane to excite the muscle?
Na+
K+
What does speed training do to K+ build up?
Limits extracellular build up
What happens to CA2+ when fatigued?
Decreased release of SR Ca2+
Decreased reuptake of Ca2+
What does REx stand for?
Resistance exercise
