Week 10 - Training for performance Flashcards
What do training programs need to match?
the aerobic and anaerobic demands of the sport
Training principle - Specificity
specific muscles involved, specific fiber type used and specific energy systems that are utilized
Training principle - Overload
increased capacity of a system in response to training above the level to which its accustomed.
Training principle - Rest
important to manage recovery time to optimize adaptive responses and avoid overtraining.
Training principle - Reversibility
training effect/adaptations can be quickly lost
What are the 3 main energy systems that contribute to sport?
ATP-PC system
Glycolysis
Aerobic metabolism
In what individuals are training improvements always greater?
individuals with lower initial fitness
- 50% increase in V02max of sedentary adults
- 10-20% improvement in normal, active adults
- 3-5% improvements in trained athletes (this may be an important difference)
What is more genetically determined - anaerobic capacity or aerobic capacity? Why?
Anaerobic capacity
- Training can only improve anaerobic performance to a small degree.
- Dependent largely on fast (2x) fibers which is determined early in development.
What are the 3 key elements that contribute to aerobic performance?
- A high VO2 max
- Superior exercise economy/efficiency
- A high lactate threshold and critical power
How does genetics influence training-induced changes in V02max? Refer to low responders (genotype A) and high responders (genotype E).
Low responders - Genotype A
- Possess low untrained V02max
- Often exhibit limited exercise training response as VO2max improves by 5% or less.
High responders - Genotype E
- Individuals with ideal genetic makeup
- Possess relatively high untrained V02max
- Often increase V02max by 50% with training.
What is the purpose of a warm-up?
- Increases cardiac output and blood flow to skeletal muscle.
- Increases muscle temperature and enzyme activity.
- Can reduce risk of exercise-induced muscle injury.
What is the purpose of a cool-down?
return blood “pooled” in the muscles back to the central circulation
What are the 3 primary training methods to improve aerobic power?
- Interval training.
- Long, slow distance.
- High-intensity, continuous exercise.
What is training targeting aerobic power designed to improve?
- VO2 max.
- Lactate threshold.
- Running economy
What are the key laboratory tests that VO2max training approaches are founded on?
1) Lactate threshold: incremental intensity test with blood lactate samples
2) Ventilatory threshold: ventilatory response to incremental work
3) Critical power: submaximal power output that can be maintained for indefinite periods
4) Exercise economy: metabolic and mechanical influencing movement economy
Peak running velocity
highest speed that can be maintained for 5+ seconds, 60seconds, etc
What is the relationship between peak running velocity and endurance race finish times (5k)?
inversely correlated - as running peak velocity increases, endurance race finish time decreases
What % does running velocity in training account for race performance improvements?
40-80%
- 40% in marathon
- 80% in shorter distances (e.g. 5km)
High intensity interval training (HIIT)
repeated high intensity exercise bouts (85-100%HRmax), separated by brief recovery periods.
Roger Bannister trained using HIIT when he broke 4-minute mile in 1954.
What is the training outcome of HIIT?
improved V02max, running economy, and lactate threshold better than low-intensity intervals.
What is the main adaptation elicited by high-intensity interval exercise (even as little as 30 seconds)?
increases mitochondrial volume
