Week 9 Flashcards
Aerobic System
- 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
Chronic Adaptations to Aerobic Training
- 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
long aerobic training
1-2 times per week
race distance or longer
70% of VO2max
Tempo aerobic training
1-2 times per week
20-30 min
at the lactate threshold
Interval aerobic training
1-2 times per week
3-5 minutes (1:1 ratio)
Close to VO2max
Fartlek
1 time per week
20-60 minutes
varies between LSD and pace/tempo training intensity
Repetition aerobic training
1 time per week
30-90 seconds (1:5 ratio)
greater than VO2max
Zone 1
AEROBIC CAPACITY
- 80-98%
- 60-70 HR
- somewhat hard RPE
- 1:2 or 1:1 work to rest ratio
Zone 2
AEROBIC POWER
- 70% Aerobic
- 70-80 %HR
- Hard RPE
- 1:3 to 1:1 rest ratios
Anaerobic Glycolytic System
- 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
ATP-PCR system
- Used to fuel intense, short term activities
- One step equation, fastest rate of energy production
- Phosphocreatine breakdown
Evaluating Maximal Aerobic Power
- VO2max: the body’s ability to supply oxygen to the muscles
- O2 consumption “cut off” point
- VO2 max/aerobic endurance correlation
Resting heart rate
- Measured in beats per minute
- Heart work at rest or limited activity
- influential factors: genetics and fitness level
Aerobic threshold HR
HR level at which anaerobic metabolism begins to increase 60-65% of HRmax
Lactate Threshold
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
Lactate threshold heart rate
- Lactate production > removing capacity
- HR at 80-85% max
Max heart rate
Fastest possible heart beat
- genetics, age, gender
220-age +/- 12
- Fitness testing is the most accurate and effective method to determine HRmax
ESD acute variables
- Frequency
- Intensity
- Rest/Recovery
- Repetition
- Set
- Series
- Volume
ESD prescription
- # of sets: intensity dependent
- Distance, time, reps
- Rest
- load
- Intensity
- Frequency
ESD considerations
- 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
Principle of specificity
Train similar mechanical movements
- Demand
- Sport specific
- Applies to velocity and intensity
- balance
Progressions of ESD
- Athlete must create aerobic base first
- Increase speed and intensity
- improve aerobic performance
Zone 3
Anaerobic Lactic Capacity
- 60% anaerobic
- 92 to 95 %HR
- Very hard RPE
- 1:5 to 1:3 ratios
- 30- 60 seconds
Zone 5
ATP Capacity
- 94% anerobic
- 95-100 %HR
- Extremely hard
- 1:20 to 1:6 ratios
- 7 to 20 secs
Zone 4
Anaerobic Lactic Power
- 80% anaerobic
- 88-100 %HR
- very hard
- 1:6 to 1:4 ratios
- 12 to 30 secs
Zone 6
ATP power
- 98% anaerobic
- 95 -100 %HR
- Extremely hard
- 1:20 to 1:10
- 3 to 6s
ESD program design steps
- Select Exercise mode (type, Specificity, modality)
- Determine training frequency (session number, in/off season, training age)
- Manage training intensity (HR, blood lactate, % velocity/time, perceived exertion)
- Determine Exercise Duration (Minutes, dictated by goal, coach’s responsibility)
- Exercise progression (Intensity/duration relationship - increase I decrease D)
