WEEK 2 Flashcards by Haddie Oakes

Training principle (FITT)

Frequency: how many x
Intensity: %max
Time: how long
Type: running, circuit, HITT etc.

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Minimum VO2 max for firefighters

45 ml/kg/min

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Talent identification in firefighters - combine

Day 1
- treadmill test of aerobic capacity
- cognitive test
- swim test
Day 2
- firefighter specific testing

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Power duration curve

-High power=short time ie. powerlifting
-Low power=longer duration ie. marathon running

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What is the threshold btwn severe and extreme intensity domains?

Vo2max

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What is the threshold btwn heavy and severe domains?

Critical power/critical speed

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What is the threshold btwn heavy and moderate domains?

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What happens when running in extreme domain?

Fatigue accumulates rapidly

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What length of race would mean running at Vo2max?

1500m
Anything shorter= above vo2max
Anything longer= below vo2max

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What length of race would be run at/around CP?

5000m/ 5k or 10k
(endurance running)

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During what length of race would lactate threshold matter?

Marathon

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Olympic 5k final example

Elite runners have a higher CP and maintain a fast pace at beginning of the race
Accumulate fewer fatigue inducing metabolites and therefore can accelerate in last lap

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ATPases

1.Myosin ATPase: cross-bridge formation
2. SERCA pump: transports calcium ions from cytosol back to SR following muscle contraction
3. Na+/K+ pump: generation of AP

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What happens above CP threshold?

PCR breakdown, H+, Pi, greater mismatch btwn ATP inflow and ATP outflow, accumulation of ADP which activates anaerobic pathways such as glycolysis =FATIGUE

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Successful running performance

-Run at CP and maintain CP pace
-Stay consistent to achieve steady state at fast pace

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What is the stronger predictor of health?

Vo2 max is a much stronger predictor of health than resting HR but RHR is a decent marker

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Cardiac output (CO)

volume of blood that the heart ejects into the circulation each min
CO=HR x SV

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What is the average resting CO in humans ?

CO= 70 x 0.7
= 5.0 L/min

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Stroke volume (SV)

volume of blood ejected during each beat

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Is stroke volume higher or lower in fit individuals?

Higher

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What is SV influenced by?

Volume of blood returning to the heart (venous return), sympathetic nerve activity and levels of circulating
epinephrine

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How does SV change as we exercise?

Initially increases up to 1.5 fold and once the level of exercise exceeds 50% of the individual’s capacity, there is little further increase in SV; Only increasing HR can increase CO further

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Capacity to increase CO in fit vs untrained individuals

Very fit athlete has a greater capacity to increase CO than unfit

What does an increase in HR correspond to with regards to the cardiac cycle?

Shortening of cardiac cycle

What organs account for 50% of resting blood flow?

Gut and kidneys

Factors that impact HR

Training status- as you get fitter, speed at a given HR decreases Cardiac drift (varying HR) Hydration status Temp Altitude

Heart rate variability (HRV)

The fluctuation of time intervals btwn adjacent heartbeats; marker of autonomic function

What does high HRV mean?

Healthy cardiovascular system /improved autonomic function

What does low HRV indicate?

Overtraining

Moderate intensity domain

Steady state for hours ATP outflow = aerobic ATP inflow High reliance on fats Low ADP, H+, Pi High glycogen

Which zones correspond with the moderate intensity domain?

Zone 1 and 2

Heavy intensity domain

Steady state for 1 hour ATP demand matched by aerobic inflow Increased ADP, H+, Pi Decreased glycogen Increased reliance on CHO metabolism

Which zones correspond with the heavy intensity domain?

3 and 4

Severe intensity domain

Non steady state Mismatch btwn ATP demand and aerobic inflow Increased ADP, H+ and Pi Decreased glycogen

Which zone corresponds to the severe intensity domain?

Extreme intensity domain

Everything that occurs in the severe intensity domain to greater extent

Which zone corresponds to the extreme intensity domain?

Zone 1

Easy

Zone 2

Base/ endurance

Zone 3

Steady

Zone 4

Tempo/threshold

Zone 5

Hard/interval

Zone 6

Short sprint

What can we do with HR?

Resting HR Exercise HR HRV Estimate VO2 max Estimate energy expenditure

Why does HR decrease with a training protocol?

SV must be higher BV improved Allows for a higher CO to be achieved at a lower HR

R-R interval

Used to calculate HR in beats per min

How is HR variability calculated?

Variability in R-R interval

RPE in zone 1

RPE in zone 2

10-11

RPE in zone 3

12-13

RPE in zone 4

14-16

RPE in zone 5

17-18

RPE in zone 6

19-20

What can the HR of an adult human rarely exceed?

180 beats/min

In which interval of the cardiac cycle does most of the shortening occur during exercise?

TP interval

How do you calculate HR from the R-R interval? (blood volume pulse)

HR= 1/cycle length where cycle length is the R-R interval **then multiply by 60 seconds to get beats per min