Week 8 Flashcards
VO2 slow component
A slowly developing increase in V·O₂ during constant-work-rate exercise performed above the lactate threshold, represents a progressive loss of skeletal muscle contractile efficiency (excess O2 cost) and is associated with the fatigue process
When is the slow component visible?
During constant load exercise in HVY
During SVR but steady state not achieved
Relationship between exercise intensity and fat oxidation
Fat oxidation initially increases with exercise intensity before declining at high work rates
Key determinants of maximal fat oxidation
Training status
Sex
Acute nutritional status
Chronic nutritional status
Effect of exercise modality
Why is fat oxidation reduced at high exercise intensities?
Reduced fatty acid delivery to and uptake in skeletal muscle
What does a negative fat oxidation mean?
oThe RER ratio tells us about substrate utilization
oIf RER= 1 that is 100% carb metabolism
oIf RER= 1.05 that would mean, we get 105% from carb utilization and -0.05% from fat utilization
oMay see this as an error in our data
Practical applications of 3 min all out CP test
Provides parameters that reflect both aerobic and anaerobic metabolism that can be used to demarcate the heavy from severe exercise intensity domains, assess fitness, prescribe training intensities, and predict exercise performance
Other ways to assess CP/CS
Running on track
Online calculators
FTP test
Trial and error with steady state bouts
How to find CP/CS when running on track
100 m splits and look at pace they settle at
Functional threshold power
Fast as you can for 20 min to determine CS
Trial and error with steady-state bouts
Repeat steady state bouts with increasing intensity to find pace you can’t sustain= CP
What three parameters can be determined from the Wingate anaerobic test?
- Peak power
- Mean power
- Fatigue index
Peak power
Max value of power
Corresponds to maximal anaerobic power
Mean power
Total amount of work
Index of anaerobic capacity
Fatigue index
Rate of power decrease
Anaerobic capacity from Wingate test
Area under curve
Short track speed skating
Olympic sprint event in which performance depends on anaerobic capacity (glycolytic and phosphate systems)
Wingate results and short track speed skating
Significant correlations btwn Wingate anaerobic test outcomes and 500m performance of speed skating athletes and therefore we can measure progress doing a Wingate test to predict sprint performance
Wingate test leg power and performance
Measures of leg power assessed by the Wingate cycling test were strong correlates of skating performance (predicts speed in hockey players)
Wingate peak power and fatigue index
Wingate peak power and fatigue index correlated with skating speed
Fatigue and speed skating performance
Subjects who has the quickest first skate length had the greatest % fatigue during the Wingate (negative correlation)
Wingate mean power correlation
Wingate mean power correlated with running specialization (longer running distance = lower anaerobic power in Wingate)
What is the Wingate test used as a strong predictor of?
- 1500m performance in elite speed skaters
- Physiological info about anaerobic energy systems
- Assess sprint potential
What RT protocol is best?
Strength and hypertrophy increased regardless of exercise protocol used
What does RT have the biggest effect on?
Strength
What does RT have the smallest effect oN?
Sprint performance
Study on RT
- Intensity increased (load)- increased strength and sprint performance
- Jump performance improved by lower intensities
- Power improved by moderate (40-70% 1 RM) intensities
Currier et al 2023- strength recommendation
Target heavy loads (>80% 1 RM)
Currier et al 2023- hypertrophy recommendation
- Target multiset protocols; <3 days per week
- Can be > or< 80% 1 RM
Swinton et al. 2024- strength recommendation
- Target heavy loads (% 1RM)
Swinton et al. 2024- speed recommendation
- Target heavy loads (high % 1RM)
Swinton et al. 2024- power recommendation
- Target moderate loads (40-70% 1RM)
Overview of the Wingate test
Cycling at maximal speed for 30 seconds against resistance related to body weight (75g/kg bodyweight
Peak power of Wingate test
Highest 5-second power output within the first 10 seconds
What is the fatigue index?
The diff btwn the highest and lowest 5-second power output divided by the elapsed time
Prescribed load for Wingate test
Body mass (kg) x 0.075 kp per kg body mass
How to calculate RPM for Wingate test
Revolutions per 5 sec bin x 12
How to calculate peak power for Wingate test
Load (kp) x RPM
How to calculate relative power for Wingate test
Peak power (W/kg)=peak power (W)/ body mass (kg)
How to calculate mean anaerobic power for Wingate test
Mean power = add up all peak power values per 5 sec bin and divide by 6
How to calculate mean power normalized to body mass
Mean power (W/kg) = mean power (W)/ body mass (kg)
How to calculate rate of fatigue (%)
peak power – lowest power/ peak power x 100
Predicted 1 RM equation
Predicted 1RM = test weight x (1 + Reps completed/30)
How to use 1 RM table
I lifted 77kg for 5 reps
77kg = x
87 100
x= 77/87 x 100
x= 88.5kg
What RT protocol is best for strength?
- Heavy load
- Multiple sets
- 2-3 days per week
What RT training protocol is best for hypertrophy?
- Heavy load
- Multiple sets
- Less than 3 days per week
Effects of RT on diff skills (greatest to least)
- Strength
- Jump and power performance
- COD
- Sprint performance
Swinton et al. 2024- jumping recommendation
Target light loads (30% 1 RM)
