Lecture 5 - Designing Effective Energy System Training Programs Flashcards
maximal aerobic capacity
as the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be met by aerobic metabolism (see written notes and charts from Jan31st)
- ATP needs are constant and the proportion of PCr, Glycolysis, and aerobic metabolic pathways adjusts to meet this constant need
- there is a high correlation between VO2 max and performance in aerobic endurance events
why is aerobic capacity so important for team sports
if you have a higher aerobic capacity, you can resynthesize metabolic byproducts faster which will allow you to go again (consider volleyball plays)
factors related to aerobic endurance
- lactate (ventilatory) threshold
- exercise economy
factors related to aerobic endurance performance
maximal aerobic capacity
lactate (ventilatory) threshold
the point when the production of lactate/lactic acid builds up in the blood stream because the rate at which it is produced exceed the bodies capacity to flush it out
- CO2 produced is no longer equal to O2 consumed
- glycolytic system is outperforming aerobic system
exercise economy
a measure of the energy cost of an activity at a given exercise velocity
- an improvement in EE can enhance maximal aerobic power (work performed at VO2 max) and lactate threshold
- you have to improve technique to improve EE
factors related to ANaerobic endurance performance
- anaerobic power
- anaerobic capacity
- fatigue index
anaerobic power
- a measure of maximal volume of work that can be completed during the initial few seconds of an all out effort (maximal contractile strength)
- often taken to represent the capacity of the PCr system
anaerobic capacity
- a measure of the volume of work that an be accomplished throughout a period of time (normally 30s) while performing all out maximal effort sprinting
- value is used to represent the ability of the anaerobic energy systems to sustain high force outputs for a set period of time (normally 30s)
- important to note that this is not a direct measure of anaerobic energy production and is used as an estimation (can’t actually measure AC because you need a biopsy and the muscle still has to be working)
fatigue index
- a measure of the decrease in work rate across a period of time (normally 30s) while performing an all out maximal spring (% of max vs min capacity drop over time; how long does it take to drop to min)
- low fatigue rates are indicative of being able to provide consistent ATP to the muscles to allow for the maintenance of muscle contraction
- high fatigue rate is indicative of perhaps a very high anaerobic power with a reduced ability to maintain power over the exercise interval; can also be indicative of a poor metabolic system if the peak power is not exceptional
ranges in different training intensities
Moderate intensity continuous training (long slow distance)
- ranges from 40-85% intensity and 15-infinity minutes in duration
High intensity Intermittent Training
- ranges from 75% - maximal intensity and typically intervals of 3sec - 4min
Sprint Interval Training
- always maximal intensity and typically intervals of 3-30secs
variables that can be manipulated in an exercise plan
- intensity of effort (% of VO2max)
- duration of effort (continuous or interval; if interval what intensity)
- distance covered (can use distance in place of time to dictate volume)
- repetitions
- frequency
HRR
see jan 31st notes
how to train/increase VO2max (aerobic capacity)
Goal
- increase oxygen delivery and oxygen uptake/utilization at the muscle
Physiology required to achieve this goal:
- inc cardiac output (i.e. inc SV, dec peripheral resistence, ect)
- inc A-VO2 (atriovenous o2) difference (i.e. increase mitochondrial density, inc enzymes, etc)
Training methods shown to improve VO2max:
- MICT (75% or greater)
- HIIT (Farlek)
how to train to increase VT
Goal:
- dec. in relative lactate production and increase in relative lactate removal
Physiology required to achieve goal:
- inc. mitochondrial capacity to accept pyruvate
- inc. buffering capacity
- inc. capacity to shuttle lactate through the Cori cycle and MCT1 transporters into slow twitch muscles
Training methods shown to increase/improve VT
- maximal steady state (tempo); at or slightly above VT: 13-15 RPE/Talk test
- HIIT; training between 85%-100% for periods of 2-4 min on, 2-4 mins off
