Week 5: Speed endurance Flashcards
What are the two categories speed endurance can be broken down into?
Speed endurance production
Speed endurance maintenance
How long does speed endurance production last and how much rest?
Less than 40 seconds
Longer rest periods
How long does speed endurance maintenance last and how much rest?
5-90 seconds
Shorter rest periods
What determines speed endurance performance?
Energy contribution
Is anaerobic glycolysis sustainable, why?
No
Muscle glycogen reserves are limited
Anaerobic glycolysis yields lactic acid
What % of max intensity should you be training at for speed endurance performance?
70-100%
How many repetitions should you do when training for speed endurance performance?
3-12
How many repetitions should you do when training for speed endurance maintenance?
2-25 reps
What does speed endurance training do to muscle glycogen level?
Increases muscle glycogen
How does an increase in muscle glycogen effect enzymes?
Increases glycolytic enzymes
What does SET do regarding acid within the muscle?
Increases tolerance and acid removal
How does the body become more tolerant to acid with in the muscle?
Intramuscular buffers
How does the body become more efficient at acid removal from the muscle?
Increased expression of exchanger proteins
What are the benefits of increases NA+ and K+?
Delay progressive membrane depolarisation
Delay lowering of action potential
Delay fatigue
What are the aerobic benefits of SET?
Increase in mitochondria number
Increase in mitochondrial enzymes and activity rates
Increased muscle capillarization
Increased oxidative enzymes
How does SET effect lipid metabolism?
Increased beta oxidation enzymes
Increased lipid metabolism
Decreased lactate production
Decreased utilisation of glycogen
What percent of lactate is cleared by oxidation?
75-80%
Does SET increase lactate dehydrogenase?
Yes
How does SET effect PDH and LDH?
Increases them
How does SET effect VO2max?
Increases it
What does SET do to fibre types?
Decrease % of type I fibres
Increase % of type II fibres
Does SET and ET improve aerobic performance?
Yes
Does SET improve cardiac output?
No
How does SET improve endurance performance?
Improved running economy
Faster VO2 kinetics at start of exercise
Reduction VO2 max
What doing speed endurance production?training how long should the exercise bouts be?
10-40 seconds
When doing speed endurance production training how long should the rest be?
More than 5 times exercise duration
When doing speed endurance production training how many reps should you do?
3-12 reps
When doing speed endurance maintenance training how long should the rest be?
1-3 times the exercise duration
When doing speed endurance maintenance training how long should the exercise bout be?
5-90 seconds
When doing speed endurance maintenance training, what should the intensity be?
50-100% max intensity
