WK11 ( CH 20)- Training for Performance Flashcards
What are the physiological limits to enhancements in endurance exercise ?
VO2max: a high VO2 max can be advantageous but is certainly reliant on individual genotypes, some may possess high VO2 maxes in an untrained state and are commonly high responders to training induced improvements of VO2max
Running Economy: can be improved by as much as 15% during several years of training
Lactate threshold and critical power: can improve by 30% during 10 years of exercise training
Discuss the three different methods of improving aerobic power: interval training, long slow distance training, high intensity continuous
interval training: repeated exercise bouts, with brief recovery periods in between. Intervals should last around 50 to 60 seconds to increase involvement of aerobic ATP production pathways. High intensity intervals are more effective at improving aerobic power.
Long- Slow Distance: performance of exercise at low intensities, for long lengths of time. However, short bursts of intense exercise are far better at improving aerobic power.
High Intensity- continuous: continuous high intensity exercise is a good way of improving both VO2max and lactate threshold, 80-100% of VO2max is optimal
Describe the role and concept of the ten percent rule.
The ten percent rule suggests that training intensity or duration should not be increased more than ten percent per week to avoid an over training injury.
How does one train to improve the ATP-PC system of ATP production ?
interval training with very short intervals ( 5-10 seconds), using the muscles utilized in competition, such as repeated 30-40 yard dashes with several directional changes with a 30 second rest period.
How does one train to improve the glycolytic system ?
To overload this pathway one must partake in high intensity exercise lasting 20-60 seconds.
What are the general guidelines for program aimed at improving muscular strength ?
1) 8-12 maximal reps in multiple sets
2) rest days between workouts are critical for gains
3)two to four days per week is recommended
4) with at least 2 sets
see table 20.3 for differences in trained and untrained persons
Discuss the benefits or detriments of concurrent resistance and endurance training.
concurrent exercise forms does not impair training induced improvments in endurance but may impact gains in strength, however this is dependent on intensity, duration, modality. Athletes whose sports depend solely on strength or maximal power output should avoid concurrent training.
Describe DOMS, and theories that validate the repeated bout effect.
Performing a bout of unfamiliar exercise often results in muscle injury
and DOMS. This is particularly true when the bout of unfamiliar
exercise involves eccentric actions. Interestingly, following recovery
from DOMS, a subsequent bout of the same exercise results in minimal
symptoms of muscle injury and soreness; this is called the “repeated
bout effect”. Although many theories have been proposed to
explain the repeated bout effect, the specific mechanism responsible for
this exercise-induced protection is unknown and continues to be
debated. In general, three primary theories have been proposed to
explain the repeated bout effect: (1) neural theory (2) connective tissue
theory, and (3) cellular theory .
What are the most effective methods of treating DOMS ?
RICE and NSAIDS.
Discuss the pros and cons of static vs dynamic stretching.
improved mobility may not improve the risk of injury but is more related to improving the movements of joints and muscles through more full ranges of motions and therefore more efficient movements, static stretching is preferred to dynamic stretching due to its correlation to less risk of injury to joint or connective tissue, less muscle spindle activation, less chance of muscular injury or strain. activation of muscle spindles may activate the stretch reflex and result in an unwanted muscular contraction.
