Ch. 5 Metabolic Energy System Training Flashcards
(38 cards)
Pulmonary ventilation
process which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin
Cardiac output
amount of blood pumped by the heart per minute
Stroke volume
amount of blood pumped from the ventricles with each contraction
Aerobic system
use of carbohydrates and fat in the presence of oxygen to produce ATP; most efficient
Anaerobic system
ATP production without using oxygen; high power, limited capacity; ATP-CP, glycolysis
ATP-CP system
uses creatine phosphate instead of carbohydrates to rapidly produce ATP
Glycolysis
uses glucose and glycogen to produce ATP without oxygen
Anaerobic threshold
point at which the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; a.k.a. lactate threshold
Maximal heart rate calculation:
Simple estimate = 220 – age
Regression formula = 208 – (0.7 × age)
Karvonen method = [HRmax – resting heart rate] x desired % for training + resting heart rate
Heart rate training zones:
Zone 1—builds aerobic base; warm-ups and recovery; 65-75% HRmax; RQ of 0.80 to 0.90
Zone 2—increases anaerobic and aerobic capacity by straddling energy systems; 76-85% HRmax; RQ of 0.90 to 1.0
Zone 3—only used in interval training; increases speed, power, metabolism, and anaerobic capacity; 86-95% HRmax; RQ greater than 1.0
Steady-state training
consistent, prolonged intensity
Long-slow distance
maintains slower speed over longer distances
Race pace
pace in time or percent of HRmax an athlete would use in competition
Percent of HRmax pace
intensity determined based on actual or estimated HRmax
Interval training
high-intensity efforts with bouts of recovery between each exertion; work to rest ratios ranging from 1:1 to 1:5
High-intensity interval training (HIIT)
best for advanced athletes; intervals with as high as 90% VO2peak (HR zone 3); increases synthesis of new mitochondria, mitochondrial biogenesis, and mitochondria fat oxidation, as well as body’s ability to spare glycogen and delay fatigue
Repeated sprint training
maximal effort sprints up to 10 seconds with complete recovery between; enhances power, power-endurance
Stage training
breaking up metabolic training to enable development of foundational fitness and coordinate progressions over time
Stage Training: Stage 1: aerobic endurance
develop foundation of aerobic endurance; long, slow, steady-state training; intervals in HR zones 1 and 2
Stage Training: Stage 2: anaerobic endurance
combines race pace, percent of race pace, and HIIT workouts to promote aerobic endurance and enhance high-intensity (anaerobic) endurance
Stage training: Stage 3: anaerobic power
higher percentages of race pace; HIIT workouts; gradual inclusion of repeated sprints; promotes improved anaerobic power and power-endurance
Stage Training: Stage 4: sport-specific training
linear, multidirectional, and sport-specific drills used as conditioning; training that mimics competitive circumstances
Metabolic Energy System Training Periodization
• Off-season: steady-state training should be used for base training
• Preseason: increasing intensities through interval training to prepare for the season
• In-season: light-to-moderate sport-specific training to maintain gains
• Post-season: light steady-state training for active recovery
Regression formula
A formula used to estimate an individual’s maximal heart rate to assist in metabolic energy system training programming.
208 - (0.7 x Age)
