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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
Q

Important factors for aerobic endurance performance

A

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

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26
Q

VO2 max and performance

A

There is a threshold point that increasing it more doesn’t aid performance

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27
Q

Why didn’t Lance Armstrong win his first marathon?

A

Exercise specific economy
Cyclists don’t easily convert to runners

28
Q

Lactate threshold and perfromance

A

Want to shift the curve to the right to prolong fatigue at maximal VO2

29
Q

Good exercise economy

A

Postures and techniques that come with running
By increasing maximal output, operational output becomes more efficient (everything at sub-maximal levels)

30
Q

Type 1 muscle fibres

A

Slow twitch are better for aerobic exercise

31
Q

Aerobic training frequency

A

2-5 days per week

32
Q

Maintaining aerobic adaptations

A

Fewer training sessions needed to maintain aerobic adaptations than are required to achieve them

33
Q

Recovery for aerobic exercise

A

Imp for endurance sports as the development is purely physiological

34
Q

Imp factors for recovery from aerobic training

A

Rehydration
Restoration of fuel
CHO intake
Sleep
Muscle recovery

35
Q

Ways to quantify training intensity

A
  1. Blood lactate
  2. HR
  3. VO2
  4. Modified Borg RPE
36
Q

HRR

A

Heart rate reserve
Directly correlated to VO2

37
Q

Karvonen method of calculating target heart rate

A

[(220-age)-RHR] Training intensity + RHR

38
Q

Types of aerobic programs

A
  1. Long, slow distance (LSD)
  2. Pace/tempo
  3. Interval
  4. High-intensity interval training
  5. Fartlek
39
Q

LSD frequency

A

1-2 days per week

40
Q

LSD duration

A

30-120 min

41
Q

LSD intensity

A

70% of VO2 max

42
Q

Pace/tempo frequency

A

1-2 days per week

43
Q

Pace/tempo duration

A

20-30 min

44
Q

Pace/tempo intensity

A

At lactate threshold

45
Q

Interval frequency

A

1-2 days a week

46
Q

Interval duration

A

3-5 min

47
Q

Interval intensity

A

Close to VO2 max

48
Q

High intensity interval training frequency

A

1 day a week

49
Q

High intensity interval training duration

A

30-90 sec

50
Q

High intensity interval training intensity

A

Greater than VO2 max

51
Q

Fartlek frequency

A

1 day a week

52
Q

Fartlek duration

A

20-60 min

53
Q

Fartlek intensity

A

Varies btwn LSD and pace/tempo

54
Q

Outcome of LSD training

A

Improves fat utilization

55
Q

Outcome of pace/tempo training

A

Improves running economy and increases lactate threshold

56
Q

Outcome of interval training

A

Improves VO2 max and enhances anaerobic metabolism

57
Q

Outcome of high intensity interval training

A

Improves running speed and economy

58
Q

Outcome of fartlek

A

Improves VO2 max, lactate threshold, running economy and fuel utilization

59
Q

Do all energy systems operate simultaneously?

A

Yes just at diff capacities depending on task

60
Q

What is fartlek training?

A

Periods of faster running mixed with periods of easy running

61
Q

What aerobic program would improve Vo2max?

A

Interval and fartlek

62
Q

What aerobic program would improve lactate threshold?

A

Pace/tempo and fartlek

63
Q

What aerobic program would improve exercise economy?

A

HITT and fartlek

64
Q

What aerobic program would result in a high efficiency of utilizing fats as a fuel source?

A

LSD and fartlek

65
Q

What aerobic program would result in a high percentage of type 1 muscle fibres?

A

LSD

66
Q

What percentage of individual variations in response to cardiorespiratory training can be accounted for by heritability?

A

50%

KNPE345 (20 decks)

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