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KNPE345 > Lecture 15: Energy systems development > Flashcards

Lecture 15: Energy systems development Flashcards

1
Q

What are the energy systems?

A
  1. PCR - phosphagen creatine system
  2. Anaerobic glycolysis/ lactic system
  3. Oxidative
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2
Q

Anaerobic glycolysis intensity and duration

A

Intensity: moderate-very high
Duration: 30s-3 min

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3
Q

Phosphagen creatine system

A

Fuel: phosphocreatine
Intensity: extremely high
Duration 0-30 sec

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4
Q

Oxidative system (aerobic)

A

Fuel: Fat, CHO, lactate
Intensity: low
Duration: >3min

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5
Q

Phosphagen system rate and capacity of ATP production

A

Fastest and least

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6
Q

Oxidation of carbs rate and capacity of ATP production

A

Slow and great

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7
Q

Oxidation of fats and proteins rate and capacity of ATP production

A

Slowest and greatest

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8
Q

Aerobic

A

Presence of oxygen is required to produce ATP

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9
Q

Anaerobic

A

No use of oxygen during ATP production

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10
Q

Alactic

A

Short, maximal intensity, ATP-PC

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11
Q

Lactic

A

Anaerobic glycolysis

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12
Q

Aerobic capacity

A

Max rate in which oxygen can be used (VO2max)

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13
Q

Anaerobic power

A

Maximal amount of power created during a maximal activity

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14
Q

Anaerobic capacity

A

Ability to maintain anaerobic power “fatigue index”

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15
Q

Lactate threshold 1

A

First increase in blood lactate above resting levels, associated with the first increases in ventilation
1mmol/L above baseline values (linear inflection point)

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16
Q

Lactate threshold 2

A

Increase in both VO2 and VCO2, steep, non-linear inflection point in lactate production (4mmol/L)

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17
Q

Onset of blood lactate accumulation

A

Exercise intensity at 4mmol/L where blood lactate is accumulating quicker than it can be removed

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18
Q

Fatigue index

A

Comparing power production at the end of a movement with the beginning to observe the fall off

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19
Q

When does fatigue occur?

A

When ATP demand>ATP supply

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20
Q

What does ESD (energy system development) work to improve?

A
  1. Rate of energy production (power)
  2. Duration of energy production (capacity)
  3. Efficiency of energy expenditure (specificity)
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21
Q

Central adaptations of aerobic system

A

Heart and lungs
- Improved heart contractility
- Increased BV
- Increased SV (increased LV mass)
- Decreased RHR
- Increased CO
- Increased aerobic threshold

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22
Q

Peripheral adaptations

A

Muscle, circulatory system, mitochondria and enzymes
- Increased capillary density
- Increased mitochondria
- Increase hemoglobin capacity
- Increased glycogen storage
- Increased fat metabolism

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23
Q

Acute adaptations of aerobic training

A

Increased HR
Increased SV
Increased cardiac output
Increased VO2

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24
Q

Chronic adaptations to aerobic training

A

Decreased resting heart rate
Increased SV
Increased VO2 (5-20%)

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25
Important factors for aerobic endurance performance
1) High VO2max 2) High lactate threshold 3) Good exercise economy 4) High efficiency of using fat as a fuel source 5) High percentage of type 1 muscle fibres
26
VO2 max and performance
There is a threshold point that increasing it more doesn't aid performance
27
Why didn't Lance Armstrong win his first marathon?
Exercise specific economy Cyclists don't easily convert to runners
28
Lactate threshold and perfromance
Want to shift the curve to the right to prolong fatigue at maximal VO2
29
Good exercise economy
Postures and techniques that come with running By increasing maximal output, operational output becomes more efficient (everything at sub-maximal levels)
30
Type 1 muscle fibres
Slow twitch are better for aerobic exercise
31
Aerobic training frequency
2-5 days per week
32
Maintaining aerobic adaptations
Fewer training sessions needed to maintain aerobic adaptations than are required to achieve them
33
Recovery for aerobic exercise
Imp for endurance sports as the development is purely physiological
34
Imp factors for recovery from aerobic training
Rehydration Restoration of fuel CHO intake Sleep Muscle recovery
35
Ways to quantify training intensity
1. Blood lactate 2. HR 3. VO2 4. Modified Borg RPE
36
HRR
Heart rate reserve Directly correlated to VO2
37
Karvonen method of calculating target heart rate
[(220-age)-RHR] Training intensity + RHR
38
Types of aerobic programs
1. Long, slow distance (LSD) 2. Pace/tempo 3. Interval 4. High-intensity interval training 5. Fartlek
39
LSD frequency
1-2 days per week
40
LSD duration
30-120 min
41
LSD intensity
70% of VO2 max
42
Pace/tempo frequency
1-2 days per week
43
Pace/tempo duration
20-30 min
44
Pace/tempo intensity
At lactate threshold
45
Interval frequency
1-2 days a week
46
Interval duration
3-5 min
47
Interval intensity
Close to VO2 max
48
High intensity interval training frequency
1 day a week
49
High intensity interval training duration
30-90 sec
50
High intensity interval training intensity
Greater than VO2 max
51
Fartlek frequency
1 day a week
52
Fartlek duration
20-60 min
53
Fartlek intensity
Varies btwn LSD and pace/tempo
54
Outcome of LSD training
Improves fat utilization
55
Outcome of pace/tempo training
Improves running economy and increases lactate threshold
56
Outcome of interval training
Improves VO2 max and enhances anaerobic metabolism
57
Outcome of high intensity interval training
Improves running speed and economy
58
Outcome of fartlek
Improves VO2 max, lactate threshold, running economy and fuel utilization
59
Do all energy systems operate simultaneously?
Yes just at diff capacities depending on task
60
What is fartlek training?
Periods of faster running mixed with periods of easy running
61
What aerobic program would improve Vo2max?
Interval and fartlek
62
What aerobic program would improve lactate threshold?
Pace/tempo and fartlek
63
What aerobic program would improve exercise economy?
HITT and fartlek
64
What aerobic program would result in a high efficiency of utilizing fats as a fuel source?
LSD and fartlek
65
What aerobic program would result in a high percentage of type 1 muscle fibres?
LSD
66
What percentage of individual variations in response to cardiorespiratory training can be accounted for by heritability?
50%

KNPE345 (20 decks)

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