LACTATE Flashcards
(14 cards)
what is areobic training
endurance training
improved central (brain, heart, vital organs) and peripheral (skin, muscles) blood flow
enhances capacity of muscle fibres to generate ATP (type 1 - slow twitch oxidative)
what is anaerobic training
increased short term high intensity (M.E / anaerobic capacity)
increased anaerobic metabolic function - increased rate of ATP resynthesis through PC + muscle glycogen break down
increased tolerance for acid based imbalances during high intensity effort
increased capability to utilise, tolerate and clear the accumulation of metabolic waste
associated with power (speed x strength)
what is the anaerobic threshold
the point at which the body must switch from aerobic to anaerobic metabolism during exercise
aerobic theshold
the point t which the body must switch from anaerobic to aerobic metabolism during exercise
what is the lactate threshold
the point at which during incremental exercise. lactate builds up in the blood stream at a level that is higher than resting values
it is a good indicator of the sub maximal fitness of a performer - maintained exercise pace over a long period of time without fatigue
what is OBLA and what does it occur
OBLA -the Onset of Blood Lactate Accumulation
occurs at the lactate turn
LINK the thresholds to a 400 m sprinter
they would want to delay their ANAEROBIIC THRESHOLD in order to stay in the AEROBIC ZONE. they also delay OBLA- less fatiguing by-products h+ ions - better performance as the enzymes used to resynthesise ATP aren’t denatured by the H+ ions.. this allows them to generate more explosive and powerful actions as it resynthesises ATP quickly by breaking down PC or muscle glycogen. this means that they can sustain the high/maximal intensity in order to run faster for longer and win the race.
LINK to a marathon runner
they would want to delay their anaerobic threshold in order to stay in their aerobic zone for longer
it provide more ATP over a longer period of time for lower intensity exercise. this is done by breaking down glycogen and lipids in the presence of oxygen. if the athlete is able too stay in their aerobic zone for longer to maintain pace. they can delay their anaerobic threshold and OBLA, and the use of PC stores for a maximal intensity sprint finish.
why is it important for a coach to have good knowledge of training zones and the anaerobic threshold when developing a training program
so they can maximise efficiency of the training
to make training specific to the individuals personal health, fitness, capacities, thresholds.
health - older people work at a lower intensity (25-65%), but younger people can work at a higher intensity (65-85%). - GIVE VAULES IN AN EXAM
thresholds - different athletes can utilise, clear and buffer lactate differently by training just below anaerobic threshold
what are the benefits to trianing around the lactate threshold
improved use of lactate as energy source (Cori cycle)
improved clearance mechanisms
improved buffering capacity - neutralise acid that accumulates in high 0 maximal intensity exercise 0 negates the fatiguing effects of metabolic waste accumulation
what does UCB stand for
U- utilise
C - clear
B - buffer
what re the immediate physiological effects of the accumulation of lactic acid within the working muscles
acidosis - higher acidity, denatures enzymes, less ATP resynthesis , slower/lower force output
increased H+ concentration - decreased pH
muscle fatigue/discmfort
impared glycolysis nd ATP production
inhibition of enzyme acitivity
oxygen debt - EPOC
what is the oxygen debt/EPOC
the amount of oxygen needed after exercise to restore the body to its pre exercise state
EPOC - Excess Post-exercise Oxygen Consumption
describe the Cori cycle
lactic acid is produced
builds up in muscles
transported to liver by blood
converted back to glucose
either sent back to muscles for energy or stored for later use
after exercise more O2 is available to help break down lactic acid
