Training for Performance Flashcards

1
Q

What factors does ‘specificity’ relate to in terms of training?

A
  • specific muscles involved
  • specific energy systems used
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2
Q

Describe the ‘overload’ principle

A
  • Increased capacity of a system in response to training above the level to which it is accustomed.
  • Too much leads to overtraining or overreaching.
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3
Q

Why is ‘rest’ and important training principle?

A
  • Important to manage recovery time to optimise adaptive response and avoid overtraining
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4
Q

Do males and females respond differently to training programs?

A

No - Males and Females respond similarly to training programs.

Training programs should be individualized to all.

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5
Q

Training improvement is always greater in..?

A

Individuals with lower initial fitness.
- 50% increase in VO2 max in sedentary adults.
- 10 to 20% improvement in normal, active subjects.
- 3 to 5% improvement in trained athletes.

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6
Q

Is anaerobic or aerobic capacity more genetically determined?

A

Anaerobic capacity is more genetically determined than aerobic capacity.
- training can only improve anaerobic performance to a small degree
- largely dependent on 2x fibres (determined early in development)

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7
Q

What are the 3 key elements than contribute to aerobic performance?

A
  • A high VO2 max (determined 50% genetics)
  • Superior exercise economy/efficiency.
  • A high lactate threshold and critical power.
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8
Q

What is the difference between Genotype A and E?

A

Genotype A - low responders
-Possess a relatively low untrained VO2 max.
-Often exhibit limited exercise training response, as VO2 max improves by 5% or less

Genotype E - high responders
-Individuals with the ideal genetic makeup required for champion endurance athletes.
-Possess a relatively high untrained VO2 max.
-Often increase VO2 max by 50% with train

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9
Q

What does a warm-up do?

A
  • Increase CO and blood flow to skeletal muscle
  • Increase muscle temp + enzyme
  • Reduce risk of exercise-induced muscle injury
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10
Q

What does a cool-down do?

A

Return blood “pooled” in muscles to central circulation.

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11
Q

What are the 3 primary training methods to improve aerobic power?

A
  • Interval training.
  • Long, slow distance.
  • High-intensity, continuous exercise.
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12
Q

What is aerobic training designed to improve?

A
  • VO2 max
  • lactate threshold
  • running economy
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13
Q

What are the lab tests used to quantify endurance exercise potential?

A
  • lactate threshold
  • ventilatory threshold
  • critical power
  • exercise economy

high lactate threshold = can work at high % of VO2 max.

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14
Q

What is peak running velocity?

A

Highest speed that can be maintained for 5+ seconds, 60 seconds, etc.

Peak running velocity = inversely correlated to endurance race finish times.
- running velocity in training accounts for 40% (marathon) - 80% (5km) of race performance improvements.

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15
Q

What intensity is low-intensity exercise (long, slow) usually at?

A
  • 50-65% VO2 max, 60-70% HRmax
  • training duration greater than event of comp duration
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16
Q

What does long, slow distance training target?

A
  • Targets the aerobic base – underpins many performance demands
  • However, short-term, high-intensity training is better for improving VO2 max.
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17
Q

What is the best training intensity %VO2 max) to improve VO2 max?

A

~80%

18
Q

What is a practical variable to monitor exercise intensity?

A

Heart rate expressed as a % of HRmax.

19
Q

What are the 5 intensity zones (%HRmax, VO2 max, blood lactate levels)

A

1 - 60-70%HRmax, 50-65%VO2max, 0.8-1.5mmol. L

2 - 72-82%HRmax, 66-80%VO2max, 1.5-2.5mmol. L

3 - 83-87%HRmax, 81-87%VO2max, 2.6-4.0mmol. L

4 - 88-92%HRmax, 88-93%VO2max, 4.1-6.0mmol. L

5 - 93-100%HRmax, 94-100%VO2max, >6.1mmol. L

20
Q

What are most injuries a result of ?

A

Overtraining -
- short-term - HIE
- prolonged - LIE

21
Q

Why is recovery rapid for ATP-PC system?

A

Little lactate is produced

22
Q

What are the 3 types of strength training exercises?

A

isometric/static - application of force without joint movement
dynamic or isotonic - include variable resistance exercises
- isokinetic - exertion of force at constant speed

23
Q

What are strength training adaptations (week 9)?

A
  • increased muscle force production (proportional to muscle CSA)
  • increased muscle mass (hypertrophy + hyperplasia)
24
Q

Resistance-training programmes - what is ‘intensity’ based on?

A

%1RM

25
Q

What is the difference between strength vs power?

A

strength - ability to exert force in order to overcome a resistance
power - ability to exert force with respect to time (rate at which force can be applied)

26
Q

What are the general strength-training principles?

A
  • Improvements in strength via progressive overload
  • Intensity (8-12 RM)
  • No. of sets for maximal strength gains (2+ sets results in greater strength gains)
  • Frequency (2-4 days per week, 4-6 if using split routines)
  • Specificity - involve muscles used in comp, speed of muscle shortening similar to those used in events
27
Q

What are sex differences in response to strength training?

A
  • UT males have greater absolute strength than UT females
  • Strength/CSA of muscle is similar between male and female
  • no differences in response to short-term training (men = greater hypertrophy in response to long-term training - higher testosterone)
28
Q

Combined strength and endurance training may limit strength gains vs. strength training alone. What does this depend on?

A
  • training state
  • volume and frequency of training
  • way the 2 methods are integrated

endurance training >3 days per week and 30-40 mins per day will impact strength gains

29
Q

What are suggested recommendations for combined strength and endurance training?

A
  • Perform strength and endurance training on alternate days for optimal strength gains.
  • Athletes whose sport requires maximal strength should avoid concurrent training.
30
Q

In terms of carb availability, what is the influence on endurance training-induced muscle adaptations?

A

Low muscle glycogen is a positive influence on endurance training-induced adaptations - promotes increased proteins synthesis and mitochondria formation

2 common approaches:
- restrict dietary carbs (may cause fatigue and limit training)
- train 2x per day (every other day)

31
Q

In terms of protein availability and MPS, what is the influence on training-induced muscle adaptations?

A

Ingesting protein increases rate of protein synthesis post-training
- important for endurance and resistance training
- need to plan protein intake around workouts (amount and timing)

32
Q

In terms of supplementation with mega doses of antioxidants, what is the influence on training-induced muscle adaptations?

A

Antioxidant supplements may prevent damage and fatigue induced from free radical production
* However, high doses of antioxidants may block training adaptations.
* Free radicals activate signalling pathways involved in muscle adaptation to training.

33
Q

What are DOMS due to?

A

Due to microscopic tears in muscle fibers or connective tissue.
* Results in cellular degradation and inflammatory response.
* Not due to lactic acid.

34
Q

What causes DOMS more, concentric or eccentric exericse?

A

Eccentric exercise
- slowly begin a specific exercise over 5-10 training sessions to avoid DOMS

35
Q

What are common treatments for DOMS?

A

Rest, ice, compression, and elevation (RICE) along with the use of nonsteroidal anti-inflammatory drug

36
Q

Stretching exercises improves flexibility. Does this reduce injury risk?

A

Limited evidence that flexibility reduces injury risk.

37
Q

What is tapering?

A

The short-term reduction in training load prior to competition
- improves performance in both strength and endurance events (can reduce training load by 60% without reduction in performance)
- allows muscles to resynthesize glycogen and heal from training-induced damage

38
Q

Training periodisation, what are the 3 cycles?

A
  • Macrocycle – entire season/year
  • Mesocycle – 2-6 weeks – target specific training goals
  • Microcycle. - ~7 days – a focus block of training (e.g. prep for matchday or competition)
39
Q

Why is planning for peak performance during the year important?

A

-Structure training across the year to target difference performance demands
-Timing to develop aspects of endurance, strength, speed and skills will need to be different/focused
-Taper and maintenance considerations will depend on the sport.

40
Q

What are some common training mistakes?

A

Overtraining
- workouts too long/strenuous (greater problem than undertraining)

Undertraining

Performing non-specific exercises
- don’t enhance energy capacities used in competition

Lack of a long-term training plan
- misuse of training time

Failure to taper before a performance
- inadequate rest; compromises performance