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Athletic Training and Conditioning > Week 9 > Flashcards

Week 9 Flashcards

1
Q

Aerobic System

A
  • Primary energy supplier for body at rest and low intensity lasting longer than 3 minutes
  • Oxidative system or mitochondrial respiration/Krebs cycle
  • CHO and lipids as fuel source
  • amino acids - as last ditch effort for fuel
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2
Q

Chronic Adaptations to Aerobic Training

A
  • Cardiovascular: increased maximal CO, SV and reduced HR at rest
  • Respiratory: more efficient oxygen delivery through increased tidal volume, breathing frequency
  • Neural: greater efficiency of synergistic muscle activation, better locomotion
  • Muscular: increased aerobic capacity of the given musculature
  • Bone and connective tissue: Stimulation of bone growth, thicker cartilage at weight bearing joints
  • Endocrine: Increase in hormonal circulation and changes at the receptor level
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3
Q

long aerobic training

A

1-2 times per week
race distance or longer
70% of VO2max

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4
Q

Tempo aerobic training

A

1-2 times per week
20-30 min
at the lactate threshold

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5
Q

Interval aerobic training

A

1-2 times per week
3-5 minutes (1:1 ratio)
Close to VO2max

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6
Q

Fartlek

A

1 time per week
20-60 minutes
varies between LSD and pace/tempo training intensity

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7
Q

Repetition aerobic training

A

1 time per week
30-90 seconds (1:5 ratio)
greater than VO2max

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8
Q

Zone 1

A

AEROBIC CAPACITY
- 80-98%
- 60-70 HR
- somewhat hard RPE
- 1:2 or 1:1 work to rest ratio

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9
Q

Zone 2

A

AEROBIC POWER
- 70% Aerobic
- 70-80 %HR
- Hard RPE
- 1:3 to 1:1 rest ratios

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10
Q

Anaerobic Glycolytic System

A
  • Supplies energy to the body via the breakdown of carbohydrate (Glycolysis)
  • Can be used as a primary energy source for exercise between 30 sec and 3 minutes depending on intensity
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11
Q

ATP-PCR system

A
  • Used to fuel intense, short term activities
  • One step equation, fastest rate of energy production
  • Phosphocreatine breakdown
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12
Q

Evaluating Maximal Aerobic Power

A
  • VO2max: the body’s ability to supply oxygen to the muscles
  • O2 consumption “cut off” point
  • VO2 max/aerobic endurance correlation
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13
Q

Resting heart rate

A
  • Measured in beats per minute
  • Heart work at rest or limited activity
  • influential factors: genetics and fitness level
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14
Q

Aerobic threshold HR

A

HR level at which anaerobic metabolism begins to increase 60-65% of HRmax

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15
Q

Lactate Threshold

A

Point where blood lactate concentration surpasses 1 mmol
- In trained individuals efficiency of movement results in delayed accumulation
- Better indicator of aerobic performance
- related to max lactate steady state

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16
Q

Lactate threshold heart rate

A
  • Lactate production > removing capacity
  • HR at 80-85% max
17
Q

Max heart rate

A

Fastest possible heart beat
- genetics, age, gender
220-age +/- 12
- Fitness testing is the most accurate and effective method to determine HRmax

18
Q

ESD acute variables

A
  • Frequency
  • Intensity
  • Rest/Recovery
  • Repetition
  • Set
  • Series
  • Volume
19
Q

ESD prescription

A
  • # of sets: intensity dependent
  • Distance, time, reps
  • Rest
  • load
  • Intensity
  • Frequency
20
Q

ESD considerations

A
  • Zone 1 and 2: less demanding on the body - can perform on back to back days
  • Zone 3 and 4: one day rest between training sessions
  • Zone 5 and 6: highly demanding on anaerobic system - Subject to neural fatigue due to high velocities
21
Q

Principle of specificity

A

Train similar mechanical movements
- Demand
- Sport specific
- Applies to velocity and intensity
- balance

22
Q

Progressions of ESD

A
  • Athlete must create aerobic base first
  • Increase speed and intensity
  • improve aerobic performance
23
Q

Zone 3

A

Anaerobic Lactic Capacity
- 60% anaerobic
- 92 to 95 %HR
- Very hard RPE
- 1:5 to 1:3 ratios
- 30- 60 seconds

24
Q

Zone 5

A

ATP Capacity
- 94% anerobic
- 95-100 %HR
- Extremely hard
- 1:20 to 1:6 ratios
- 7 to 20 secs

25
Q

Zone 4

A

Anaerobic Lactic Power
- 80% anaerobic
- 88-100 %HR
- very hard
- 1:6 to 1:4 ratios
- 12 to 30 secs

26
Q

Zone 6

A

ATP power
- 98% anaerobic
- 95 -100 %HR
- Extremely hard
- 1:20 to 1:10
- 3 to 6s

27
Q

ESD program design steps

A
  1. Select Exercise mode (type, Specificity, modality)
  2. Determine training frequency (session number, in/off season, training age)
  3. Manage training intensity (HR, blood lactate, % velocity/time, perceived exertion)
  4. Determine Exercise Duration (Minutes, dictated by goal, coach’s responsibility)
  5. Exercise progression (Intensity/duration relationship - increase I decrease D)

Athletic Training and Conditioning (10 decks)

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