training performance Flashcards
(49 cards)
1
Q
overload
A
- increased capacity of a system in response to training above the level to which it is accustomed
2
Q
specificity
A
- specific muscles involved
- specific energy systems that are utilized
3
Q
reversibility
A
- when training is stopped, the training effect is quickly lost
4
Q
Individuality
A
- everyone has unique responses to training, depending on gender/biological sex, training status, genetics and other factors
5
Q
influence of gender and initial fitness level
A
- men & women respond similarly to training programs
> exercise prescription should be individualized - training improvement is always greater in individuals with lower initial fitness
> 50% increase in VO2 max in sedentary adults
> 10-20% improvement in normal, active subjects
> 3-5% improvement in trained athletes
6
Q
influence of genetics
A
- they play an important role in how an individual responds to training (high vs. low responders)
7
Q
warm-up
A
- increases cardiac output and blood flow to skeletal muscle
- increases muscle temperature and enzyme activity
- may reduce risk of exercise-induced muscle injury
8
Q
workout
A
-training session
9
Q
cool-down
A
- return blood “pooled” in muscles to central circulation
10
Q
lactate threshold
A
incremental intensity test with blood samples for lactate
> breakpoint for lactate accumulation identified
11
Q
ventilatory threshold
A
ventilatory response to incremental work produces increased slope
> ventilatory “breakpoint” identified
12
Q
critical power
A
a submaximal power output that can be maintained for indefinite periods
13
Q
exercise economy
A
metabolic and mechanical factors influencing movement economy
14
Q
Live High, Train Low
A
- spend sleeping and resting time at altitude
> increases red blood cell volume and oxygen transport capacity of blood - train at lower altitude
- better performance gains compared to living and training at sea level
15
Q
Live High, Train High
A
- type of altitude where athletes live and train at higher altitudes (1800-2500m)
> also increases red blood cell volume and O2 transport capacity of blood - aims to expose the body to a more consistent hypoxic environment, potentially improving performance at high altitudes
- better performance gains at high altitude, but challenges with intensity due to hypoxia
- injuries and endurance training
16
Q
long, slow distance
A
- popular in 70s
- low-intensity exercise
> 50-65% VO2 max or 60-70% HRmax - training duration is greater than the event or competition duration
- training improvements are based on volume of training
> however, short-term, high-intensity training is better for improving VO2 max
17
Q
high-intensity, continuous
A
- great method of increasing VO2 max and LT
- high-intensity exercise
> at or slightly above LT
> 80-100% VO2 max for most athletes - monitor intensity using HR
18
Q
peak running velocity & improved performance
A
PRV: the highest speed that can be maintained for 5+ seconds, 60 seconds, etc.
- is inversely correlated to endurance race finish times
- running velocity in training accounts for approx 40-80% of race performance improvements
19
Q
HIIT training
A
- repeated high intensity exercise bouts, separated by brief recovery periods
- work interval is defined by distance covered
- rest interval: light activity (walking)
Outcome: improved VO2 max, running economy, LT better than low-intensity intervals
20
Q
spring interval training (SIT)
A
- short duration intervals interspersed with passive rest or active recovery
- performed at an intensity above VO2 max»_space;> supramaximal intensity
outcomes: can improve VO2 max and mitochondrial density in skeletal muscle - infinite number of permutations
21
Q
training to improve aerobic power
A
-must overload the circulatory system and stress the oxidative capacities of skeletal muscle
methods: interval training, long slow distance, and high intensity, continuous
Designed to improve: VO2 max, LT, and running economy
22
Q
high responders
A
- labeled as genotype “E”
- individuals with the ideal genetic makeup required for champion endurance athletes
- possess a relatively high untrained VO2 max
- often increase VO2 max by 50% with training
23
Q
low responders
A
- labeled as genotype “A”
- possess a relatively low untrained VO2 max
- often exhibit limited exercise training response, as VO2 max improves by 5% or less
24
Q
injuries
A
- result of overtraining
- short term, high-intensity exercise
- prolonged, low intensity exercise
25
10% rule
- increasing training load by increasing intensity or duration < or equal to 10% per week
26
injury risk factors
- strength & flexibility imbalance
- footwear problems
- malalignment
- poor running surface
- disease (arthritis)
27
ATP-PC system training
- short ( 5 to 10 seconds) , high-intensity work intervals
> 30- yard dashes for fball players
- 30-60 second rest intervals
> little lactic acid is produced, so recovery is rapid
28
glycolysis training
- short ( 20 to 60 seconds), high-intensity work intervals
- may deplete muscle glycogen levels
> may alternate hard and light training days
29
training to improve muscular strength
- goal is to increase maximum force and power
- exercises are classified as: isometric, static, dynamic, and isotonic
- variable resistance exercise: exercise machines
30
isometric/static
application of force without joint movement
31
dynamic/isotonic
- includes variable resistance exercise
32
isokinetic
- exertion of force at constant speed
33
strength-training adaptations
- increased muscle force production
> proportional to muscle cross-sectional area
- increased muscle mass
> hypertrophy: increased muscle fiber diameter, most of the increase in muscle size
> hyperplasia: increased number of muscle fibers
34
progressive resistance training
- improvements in strength via progressive overload
> periodically increasing resistance (weight-lifted) to continue to overload the muscle
Intensity: based on % of 1-RM
Volume: number of repetitions and sets
35
carb availability
- low muscle glycogen is a positive influence on endurance training-induced adaptations
> promotes increased protein synthesis and mitochondria formation
> due to higher activation of PGC-1a
Approaches: restrict dietary carbs >>> fatigue and limit training, train twice per day >>> 2nd training session with lower muscle glycogen
36
protein availability
- ingesting protein increases rate of protein synthesis post-training
> for both endurance and resistance training
- plan protein intake around workouts
> both protein amount and timing
37
antioxidant availability
- exercise promotes formation of free radicals
> may damage cells and contribute to fatigue
- antioxidant supplements may prevent damage and fatigue
- high doses may block training adaptations
> free radicals activate signaling pathways involved in muscle adaptation to training
38
concurrent programs
- combined strength and endurance training may limit strength gains vs. strength training alone
Depends on: training state, volume and frequency, way the two methods integrate
> endurance training > 3 weeks/ 30-40 min per day
- perform strength and endruance training on alternate days for optimal gains
- athletes whose sport requires maximal strength should avoid concurrent training
39
gender differences in strength training
- untrained males have greater absolute strength than untrained females
> upper 50% stronger
> lower 30% stronger
- strength/ cross sectional area of muscle is similar between males & females
> 3 to 4kg of force per muscle in both
- no sex differences in response to short-term strength training
> men do exhibit greater hypertrophy as a result of long-term training
----- due to higher testosterone levels
40
role of periodization
- systematic variation of volume and intensity over time
> several types of periodization developed
- achieve optimal gains in strength, power, motor performance, and/or hypertrophy
> over a course pf a season, year or career
- linear periodization: shift from high vol/low intensity to low vol/high intensity training
- strength gains are greater with periodized programs
41
free weights vs. machines
- strength gains are similar following both free weights & machines
However:
> free weights produce greater strength gains, greater movement variability and specificity, force control of balance and stabilization
Disadvantages:
- potential for injury, proper technique required, spotters needed
42
general strength training principles
- Intensity: 8-12 RM
- number of sets for maximal strength gains
> 2+ sets result in greater strength gains and hypertrophy , >10 sets not recommended for optimal strength gains
Frequency: 2-4 days per week to allow rest days
4-6 days per week is using split routines
- should involve muscles used in competition
- speed of muscle shortening similar to speeds used in events
43
anaerobic vs. aerobic capacity
- anaerobic capacity is more genetically determined than aerobic capacity
> training can only improve anaerobic performance to a small degree
> dependent largely on fast (2x) fibers
> determined early in development
44
MICT
moderate intensity continuous training
45
delayed onset muscle soreness (DOMS)
- appears 24-48 hrs after strenuous exercise
- due to microscopic tears in muscle fibers or connective tissue
> results in cellular degradation and inflammatory response
> not due to lactic acid
- eccentric causes more damage than concentric
46
mechanism of DOMS
strenuous exercise>> structural damage to muscle fibers >> membrane damage>>> calcium leaks out of the sarcoplasmic reticulum>> protease activations results in breakdown of cellular proteins>> inflammatory response >> edema and pain
47
treatment of DOMS
- rest, ice, compression and elevation (RICE)
- use of non-steroidal anti-inflammatory drugs (aspirin/ibuprofen)
48
overtraining
- workouts are too long/strenuous
- elevtaed HR and blood lactate levels
- loss in body weight
- chronic fatigue
- psychological staleness
- multiple colds/ sore throats
- decrease in performance
49
undertraining
- performing non-specific exercises
> doesn't enhance energy capacities
- lack of long-term training plan
- failure to taper before a performance
> inadequate rest
