Module 6 - Lactate Threshold

Question 1

What is lactate threshold?

Answer 1

LT is the level at which lactate starts to spill over into the blood stream and accumulates in the blood.

Question 2

How is lactate “cleared”?

Answer 2

Lactate is cleared intra-muscularly by oxidizing the lactate and converting it back to pyruvate (oxidative fuel) within the muscle in which lactate was formed.

Question 3

What is lactate used for in the mitochondria?

Answer 3

Lactate is used for fuel in the mitochondria.

Question 4

How does lactate get into the mitochondria?

Answer 4

Lactate permeates the mitochondrial wall via a special transporter protein called monocarboxylate transporters (MCTs)

Question 5

How is lactate recycled in the Cori Cycle?

Answer 5

Blood lactate that is not utilized is sent to the liver, where it is converted to pyruvate, then to glucose, and back to lactate to be used as fuel.

Question 6

What is Maximum Lactate Steady State?

Answer 6

When lactate accumulation = clearance.

Question 7

What does the term lactate shuttle mean?

Answer 7

The process by which lactate moves intra-muscularly and throughout the circulatory system

Question 8

LT corresponds to approximately what % of one’s maximum heart rate?

Answer 8

85%

Question 9

What are the two ways in which blood lactate is cleared?

Answer 9

Lactate gets shuttled to areas of the body that can use it for fuel and blood lactate that is not utilized is sent to the liver where it is converted to pyruvate, then to glucose, and back to lactate.

Question 10

What is efficient way to increase one’s ability to clear lactate?

Answer 10

Interval-based training

Question 11

What is the “Functional Threshold Heart Rate Assessment”?

Answer 11

FTHR represents the maximum effort that can be sustained at a steady rate for one hour. FTHR can be estimated by a 20-30 minute assessment rather than a full hour.

Question 12

How do you conduct a 30 minute FTHR assessment?

Answer 12

Start with an effective 10-minute warm-up, then start HRM to record HR throughout the assessment, and start running at a maximum pace which CAN and MUST be sustained for 20 minutes.

Question 13

What is the FTHR used for?

Answer 13

This test be used for training intensity prescription and regular improvement monitoring.

Question 14

How do you calculate an athlete’s FTHR?

Answer 14

Avg HR x 95% = FTHR

Question 15

What is training zone 1 represent?

Answer 15

Recovery - This intensity zone is representative of active recovery.

Question 16

What is training zone 2 represent?

Answer 16

Endurance - Base training and any type of long workout to build or maintain endurance i.e long runs.

Question 17

What does training zone 3 represent?

Answer 17

Steady State - This is a slightly more intense version of Zone 2. During this phase, lactate production increases but can still be cleared effectively.

i.e runs at a slight increase in intensity

Question 18

What is training zone 4 represent?

Answer 18

Lactate Threshold - During this phase, lactate accumulation continues to increase to the point where it is around one’s lactate threshold.

i.e tempo runs

Question 19

What does training zone 5 represent?

Answer 19

VO2 Max - lactate accumulates faster than it can be cleared and represents the high end of one’s aerobic capacity.

Question 20

What does training zone 6 represent?

Answer 20

Anaerobic power - an individual works above their VO2 Max, which is not sustainable for long periods.

i.e all out sprints

Question 21

what should be considered when using heart rate to base pace off?

Answer 21

Heat, environment, and cardiac drift

Question 22

What are the two primary analysis tools to use for athletes?

Answer 22

Heart Rate and blood tests

Question 23

What is the key to analyzing and athlete’s growth and progress?

Answer 23

Measuring growth consistently and regularly

Question 24

What is the “talk test”?

Answer 24

The talk test is an aerobic test that measures the client’s ability to talk or hold a conversation during any activity at various intensity levels.

Question 25

What are the three levels of the talk test?

Answer 25

If you can talk and sing without puffing at all, you’re exercising at a low level. If you can comfortably talk, but not sing, you’re doing moderate intensity activity. If you can’t say more than a few words without gasping for breath, you’re exercising at a vigorous intensity.

Question 26

What are the Lactate threshold benchmarks

Answer 26

OBLA, MLSS, and LT