Week 5: Speed endurance

Question 1

What are the two categories speed endurance can be broken down into?

Answer 1

Speed endurance production

Speed endurance maintenance

Question 2

How long does speed endurance production last and how much rest?

Answer 2

Less than 40 seconds

Longer rest periods

Question 3

How long does speed endurance maintenance last and how much rest?

Answer 3

5-90 seconds

Shorter rest periods

Question 4

What determines speed endurance performance?

Answer 4

Energy contribution

Question 5

Is anaerobic glycolysis sustainable, why?

Answer 5

No
Muscle glycogen reserves are limited
Anaerobic glycolysis yields lactic acid

Question 6

What % of max intensity should you be training at for speed endurance performance?

Answer 6

70-100%

Question 7

How many repetitions should you do when training for speed endurance performance?

Answer 7

3-12

Question 8

How many repetitions should you do when training for speed endurance maintenance?

Answer 8

2-25 reps

Question 9

What does speed endurance training do to muscle glycogen level?

Answer 9

Increases muscle glycogen

Question 10

How does an increase in muscle glycogen effect enzymes?

Answer 10

Increases glycolytic enzymes

Question 11

What does SET do regarding acid within the muscle?

Answer 11

Increases tolerance and acid removal

Question 12

How does the body become more tolerant to acid with in the muscle?

Answer 12

Intramuscular buffers

Question 13

How does the body become more efficient at acid removal from the muscle?

Answer 13

Increased expression of exchanger proteins

Question 14

What are the benefits of increases NA+ and K+?

Answer 14

Delay progressive membrane depolarisation
Delay lowering of action potential
Delay fatigue

Question 15

What are the aerobic benefits of SET?

Answer 15

Increase in mitochondria number
Increase in mitochondrial enzymes and activity rates
Increased muscle capillarization
Increased oxidative enzymes

Question 16

How does SET effect lipid metabolism?

Answer 16

Increased beta oxidation enzymes
Increased lipid metabolism
Decreased lactate production
Decreased utilisation of glycogen

Question 17

What percent of lactate is cleared by oxidation?

Answer 17

75-80%

Question 18

Does SET increase lactate dehydrogenase?

Answer 18

Yes

Question 19

How does SET effect PDH and LDH?

Answer 19

Increases them

Question 20

How does SET effect VO2max?

Answer 20

Increases it

Question 21

What does SET do to fibre types?

Answer 21

Decrease % of type I fibres

Increase % of type II fibres

Question 22

Does SET and ET improve aerobic performance?

Answer 22

Yes

Question 23

Does SET improve cardiac output?

Answer 23

No

Question 24

How does SET improve endurance performance?

Answer 24

Improved running economy
Faster VO2 kinetics at start of exercise
Reduction VO2 max

Question 25

What doing speed endurance production?training how long should the exercise bouts be?

Answer 25

10-40 seconds

Question 26

When doing speed endurance production training how long should the rest be?

Answer 26

More than 5 times exercise duration

Question 27

When doing speed endurance production training how many reps should you do?

Answer 27

3-12 reps

Question 28

When doing speed endurance maintenance training how long should the rest be?

Answer 28

1-3 times the exercise duration

Question 29

When doing speed endurance maintenance training how long should the exercise bout be?

Answer 29

5-90 seconds

Question 30

When doing speed endurance maintenance training, what should the intensity be?

Answer 30

50-100% max intensity