Lecture 2 - Principles of Exercise Flashcards
main factors that impact VO2 max/aerobic capacity
force output and energy production
- > inc in VO2 max/aerobic capacity depends on the amount of force output and rate of energy production you are able to produce/perform
primary goals that we work to change with training
- > increase force output
- > increase energy production
- improvement in all of the factors that are associated with energy production (cardiac output and oxygen kinetics)
*
oxygen kinetics
the O2 delivery mechanism, rates, etc.
muscular strength
maximal force that a muscle/muscle group can produce/generate
- > consider static and dynamic (varies by speed and joint angle) strength
1RM
maximal weight that can be lifted with a single effort
- > add weight until only 1rep can be performced
muscular power
rate of performing work
- > explosive aspect of strength
- > power = force x (D/T)
* power is more important that strength for many activities (consider explosive bouts)
musular endurance
capacity to perform repeated muscle contractions (or sustain a single contraction over time)
- > increased through inc muscle strength
- > ME can change local metabolism, and cardiovascular function
explain how strength can subsequently increase power and endurance
if you increase your strength you will also increase your power and insurance
- > you can only do this to a certain degree until you plateau in terms of benefits
- > you’ll see benefits as you approach and reach 1.5x your body weight but after that there’s not much improvement in power and endurance
Rate Coding
muscle fibres can contract at various frequencies, each motor unit (type 1, 2a, 2x) have various contractile frequency ranges to accommodate various levels of force
- > i.e. moderate level of force, type 1 is contracting at 70% of max frequency and 2x aren’t event contracting
- > i.e. high force = 1 and 2a are at max and 2x is at 60% max
aerobic power
rate of energy release by oxygen-dependant metabolic processes
- > mximal amount of O2 that can be absorbed/utilized by the tissues to create maximal force
- > aerobic power is your aerobic capacity/maximal oxygen update (VO2Max)
- > maximal aerobic capacity is the highest oxygen uptake that an individual can obtain during dynamic exercise using large muscles for a few minutes
maximal aerobic power
maximal capacity for aerobic re-synthesis of ATP
- > synonyms: aerobic capacity, maximal O2 intake, Vo2 max
- > primary limitation: capacity of cardiovascular system
- > can be tested in a lab or estimated
principles of training
- > specificity
- > periodization
- > overload
- > reversibility
- > tedium/individual
specificity
exercise adaptations specific to mode and intensity of trainng
- > training programs must stress most relevent physiological systems for given sports (why are you running a 10km to train for soccer when your position makes you sprint alot)
- > if theres alot of pulling in your sport why are you pushing
describe specificity in relation to individuality
- > not all athletes are created equal
- > genetics affect performance
- > variations in cell growth rates, metabolism, and CRS and neuro-endocrine regulation
- > explains high vs low responders to exercise
*exercise has to specifically catered to work for all individuals *
Would you get the same VO2 max score for all sports
a track runner could hop on a treadmill and get an incredible score but get them on a rowing machine and their score tanks
- > their bodies are trained to be as efficient as possible in their sport and the muscles are used to this strain (if rowing they would consume more fuel because their arms aren’t used to the rowing and using up more fuels then just their legs on a run
- > VO2 is a summation of all the O2 consumption at the time and is task related
