Energy transfer and specialist training methods Flashcards
OBLA, EPOC, measurements of energy expenditure and training methods (25 cards)
what is intermittent exercise
where the intensity alternates
what is the threshold
the point where an athlete moves away from one energy system tot another
define energy continuum
the relative continuum of each energy system to overall energy production depending on the intensity and duration of the activity
what does EPOC stand for
excess post-exercise oxygen consumption
state 3 components of fast EPOC
100% of ATP and PC is resyntehesised in 3 mins
50% of ATP and PC is resynthesised in 30 seconds
myoglobin and haemoglobin are replenished with oxygen
state 3 components of slow EPOC
takes hours
removal of lactic acid
body temperature decreases
what does OBLA stand for
what is it
onset blood lactate accumulation
when lactate production goes over 4milimoles per litre
what is the lactate threshold
the point when lactic acid quickly accumulates in the blood
state 5 factors affecting lactate accumulation
exercise intensity
rate of blood lactate removal
muscle fibre type
fitness levels
the respiratory exchange ratio
state 7 factors affecting VO2 max
gender
age
lifestyle
training
body composition
psyhiological factors
genetics
what is altitude training
working above 1500m to increase the volume of rbcs
advantages of altitude training
increases the efficiency of the aerobic system
increases haemoglobin
increases rbcs
increased lactate tolerance
disadvantages of altitude training
altitude sickness
benefits lost quickly
costly
what is HIIT
high intensity interval training
Mixture of high intensity (anaerobic) periods of work with low intensity recovery intervals.
advantages of HIIT
improved efficiency of the anaerobic energy system
increased efficiency of the PC system
can replicate demands of the activity
disadvantages of HITT
not suitable for all sports and positions
risk of injury
takes longer due to rests
what is plyometric training
involves repeated rapid stretching and contracting of muscles to increase muscle power
advantages of plyometric training
increases force and speed of contraction
overrides stretch reflex to create a bigger stretch
disadvantages of plyometrics
high injury risks
must be strong before starting
what is SAQ training
Usually anaerobic work, performed with maximum force at high speed.
advantages to SAQ training
improves muscle and brain efficiency
improves neuromuscular
enhances efficiency of the PC and anaerobic systems
disadvantages of SAQ
increased risk of injury
skills may be performed worse sat high speeds
what does indirect calorimetry measure
Measures volumes of O2 inspired and CO2 expired to
determine energy expenditure (at rest).
what is lactate sampling
blood samples are taken to measure how much lactate is in the blood
