KIN 4641 Exam 1
Block Approach
(better for high level athlete)Pick very few (1-2) specific adaptations and focus all training during a given time period on those adaptations. A more focused approach to training. Gain improvement, but detraining in other areas. Can be 1-3 weeks, maybe even 4 days.
Mixed Approach
(better for low level athlete) Pick many adaptations and train them all during a given period. A more general approach to training. No detraining but you don't make great gains anywhere. Can be 3 months.
Aerobic Basic Training (long slow distance)
60-75% MHR >20 minutes in duration
What is an energy system?
A system of reactions that converts a substrate into energy that is used to resynthesize ATP. Substrate examples: fats, carbs, creatine-phosphate, protein. There is no best energy system. They all depend.
In the GAS, what do the ABCD phases stand for?
A- Alarm phase (stimulus does damage) B- resistance phase (recovery) C-Supercompensation phase (rebuild better than before) D-exhaustion or detraining phase
Stress
Any kind of stimulus that will create an adaptation (can be good or bad) How it affects the human body: Depends on type of stress, depends on amount, depends on the person. Affects the human body specifically.
ATP-PCr Steps
ATP created/resynthesized by ATPase, and PCr by creatine phosphokinase. PCr used to make more ATP, not used for muscle work.
When is the worst time to start training in the GAS? (Negative Training Adaptation)
At the end of point A and beginning of point B (not enough rest- overtraining), and at point D (too much rest-detraining)- performance declines.
When should the next workout start in the GAS?
At the end of point C: optimal timing- performance is enhanced.
What causes the glycolytic system to fail
Accumulation of waste products and the ensuing change in pH
Bondarchuk's Model: CE
Actual sport event, same everything (very few exercises-usually 1)
How does a beginning athlete adapt/accommodate?
Adapt quickly and accommodate slowly
How does an elite athlete adapt/accommodate?
Adapt slowly and accommodate quickly
Why do trained athletes have a higher arteriovenous difference than untrained?
Adaptations are occurring, lung volume and tidal volume are higher, larger stroke volume and greater contractility, increased mitochondria density, more myoglobin in muscles.
Complementary adaptations
Aerobic power and capacity are similar because they both have the same adaptations, just different goals.
MHR and time for bouts in aerobic energy system, and what is is responsible for.
Bouts are submaximal: less than 85% MHR Bouts last longer than 60 seconds. Responsible for resynthesis of PcR and ATP during rest from high intensity anaerobic bouts.
Motor Unit
Comprised of: Motor neuron and the innervated muscle fibers. As few as 25 (fine motor control), and as many as 2,000 (gross motor control).
Bondarchuk's Model: GPE
Different movement patterns, different energy systems, different force-velocity relationship (tons of exercises)
Periodization
Division of the training season into smaller more manageable intervals with the ultimate goal of reaching the best performance during the primary competitions of the season. Increase in load over time which means increase in intensity and decrease volume.
What happens immediately after a workout in the fitness-fatigue theory?
Fatigue outweighs physical fitness and preparedness is negative.
Major pieces used in the aerobic energy system
Heart, lungs, muscle, vascular system (capillaries), mitochondria Lungs--> diffusion from alveoli to heart--> red blood cells/hemoglobin---> major arteries--> capillaries--> muscle cells--> myoglobin--> mitochondria
Type 2x Fibers
High conduction velocities, large motor neurons
Supplementing Sodium Bicarbonate
Improved performance of high intensity exercise that stresses the Anaer. Glyc. energy system. Distances ranging from 1-7 minutes. Side effects include GI distress.
What an improved anaerobic glycolytic system looks like in terms of performance
Improved recovery between high intensity bouts, improved speed and/or force output bouts lasting between 10-90 seconds, and delayed onset of fatigue during maximal effort continuous bouts.
How are processes improved in aerobic system?
Increase O2 (previous), glucose and triglyceride availability, oxidative enzymes, mitochondrial density (number and size), and increase in myoglobin.
How is Glucose and Triglyceride availability improved in aerobic system?
Increase glucose and triglyceride stores in the muscle
How to create overload
Increase load (volume or intensity), change exercises or mode of exercise, and change training target.
How is delivery of O2 to the muscle improved?
Increased lung volume, tidal volume, contractility of heart, stroke volume (hypertrophy of left ventricle), blood volume (plasma, red blood cells, hemoglobin), capillary density (lungs, heart, muscle), and blood diversion (away from organs and towards working muscle)
What to do before you train an athlete
Injury History Current training status Previous training experience Available training time/resources Sport needs Individual training goals
Type 1 Fibers
Low conduction velocities, small motor neurons
What does adaptation and accommodation mean for training?
Manage variability and stability training. Muscle confusion doesn't exist. Create periodization programs. People accommodate at different rates.
Buffering
Refers to the ability of the cell to maintain pH within certain bounds (resting muscle is 7.2. exercising muscle can drop to 6.6) Drop in pH is caused by accumulation of H+
What is fatigue in fitness-fatigue theory?
Relatively great in magnitude, relatively short in duration
What is physical fitness in fitness-fatigue theory?
Relatively small in magnitude, relatively long in duration
Fast Phase Recovery of ATP-PCr
Reliant upon oxygen availability. Rate is dependent upon ADP availability and energy from aerobic metabolism. In :30-1:30 about 66% of used PCr can be resynthesized. This process involves the release of H+ into the muscle cell and affects pH.
Marathon training
Running miles, not a lot of hypertrophy training
Bondarchuk's Model: SPE
Similar movement patterns, energy systems, and force velocity relationship (quite a few exercises)
Types of Training Loads
Stimulating (overload)- a load that is above the habitual level. Stimulates adaptation. Retaining (maintenance)- a load that reduces the amount of detraining Detraining- a load so small that detraining occurs (6 weeks off, rest time during overload)
What is the exception for elite athletes in the GAS?
Stress (impact) microcycle- purposefully overload high level athlete to stimulate adaptation. (start next workout after point B) The degree of supercompensation is proportional to the degree of initial stress.
Aerobic Capacity
The duration of ability to produce adequate level of ATP for given exercise or performance (how long before the system crashes)
Accommodation
The lack of response to a previously stimulating stimulus.
Difference between aerobic threshold and anaerobic capacity
Threshold is aerobic training and is around 2 minutes or more. Both use glycolysis. More about how we get more oxygen in, and how we clear waste products.
Overload
Training in which the load is above the habitual level. The basis for progression. Necessary for continuing adaptation. Goal: stimulate positive adaptation with the smallest load possible to avoid injury and decrease rate of the long term effeects of accommodation/training age.
Olympic weight lifting training
Worry about weight, compete by weight, the highest number of reps would be 5-6, has to be fast paced.
Product of aerobic system
36-38 ATP
Adaptation
A change by an organism, made in response to a stimulus (can be positive and negative, in the eye of the beholder). No emotional attachment, body just does its job.
Types of Anaerobic training
Anaerobic capacity, anaerobic power
Byproducts of aerobic system
CO2, H2O, and Heat
Energy systems
Conditioning-running, biking, swimming, circuit training Both aerobic and anaerobic glycolysis- highly trainable ATP-PcR system- less trainable
Mixed Aerobic training
Continuous exercise with varying intensity levels. (Fartlek Training)
Aerobic Energy System as a buffer
During times of less energy demand, (or greater O2 and mitochondrial availability) pyruvate enters the kreb cycle in the mitochondria and creates ATP, as a result H+ ions are used to create H2O and CO2. In this way the aerobic energy system is important for RSA.
Bondarchuk's Model of Exercise Classification
General Preparatory Exercise--> Specific Preparatory Exercise--> Specific Developmental Exercise--> Competitive Exercise. (least specific--> most specific)
Raw materials in the aerobic system
Glucose (or triglycerides) and O2
Anaerobic Glycolytic: creation of ATP
Glycolysis, Fermentation, and Gluconeogenesis. Job is to prevent waste accumulation- prevented by buffering
Sports that need anaerobic glycolytic training
HOCKEY, track (middle distance of 400-800) basketball, socer, lax, rugby, football. Repeated sprint ability sports start by using ATP-PCr but then switch to anaerobic glycolytic because of all the H+ accumulated
Anaerobic capacity
How long you can produce high levels of ATP via anaerobic glycolysis (running a mile in 4 minutes). Lasts 10-90 seconds that will stress the buffering system and help get the buffering system better. Stress buffering system by creating high levels of waste products and forcing fast removal. Short rest intervals of Work:Rest=1:2/less
Arteriovenous Difference
How much O2 goes to the muscle (arteries) vs. how much comes back (veins). At rest around 25% of O2 is consumed. Untrained population during exercise is around 50-60% Highly trained population during exercise is around 100%.
CNS
How the brain controls muscular force output- sprinting, heavy resistance training, fast resistance training, agility, change of direction, sport specific skill Rate Coding, Recruitment, Synchronization- highly trainable Keyboard analogy- if every key on a keyboard controls a muscle, force of push changes the force of the muscle, one guy pushes all buttons (brain)
What is Athlete Preparedness in Fitness-Fatigue theory?
How well the athlete will perform at any given time Athlete preparedness= fatigue + physical fitness (fatigue is negative)
Muscular System
Hypertrophy (isolated resistance training), muscle fiber type (not plastic and limited train ability)
Bodybuilding training
Hypertrophy training, 8-15 reps, a lot of weight a lot of times
Size Principle
If you want to recruit muscles, you have to start with the smallest motor neurons (in the spine). Smallest innervate type 1, largest innervate type 2x. Muscles need time to recover in order to perform well, otherwise fatigued
Improving the Anaerobic Glycolytic Energy System
Improve rate of glycolysis (increase levels of glycolytic enzymes), improve buffering ability (increase lactate dehydrogenase levels, increase lactate shuttle levels, increase sodium bicarbonate levels, improve function of aerobic system (RSA))
Lactate
Lactate combined pyruvic acid and H+ via Lactate Dehydrogenase. This accomplishes lactate and H+ shuttled out of the cell, and NADH-->NAD+ which is necessary for continued function of anaerobic glycolysis.
What happens if you wait too long with no exposure in the fitness fatigue theory?
Leads to detraining. No fatigue and no fitness. Back to baseline level of preparedness.
Maximal VO2 Aerobic training
Maximum effort/HR Duration is contingent upon level of athlete (>2 minutes)
Overtraining symptoms
Mentally exhausted, soft tissue injury, traumatic skeletal injury (injury occurs when the initial stimulus is too high)
Type 2a Fibers
Moderate-high conduction velocities, moderate-large motor neurons
Three systems training is broken down into
Muscular system, energy systems, and central nervous system. Not possible to isolate a single system.
Sodium Bicarbonate
NaHCO3 Combined with H+ ions to form CO2 and H2O Arguably the most prevalent and effective buffering system in the body
Fermentation
Occurs in Cytoplasm Pyruvic Acid--> Lactic Acid (shuttled to liver)
Electron Transport Chain in Aerobic system
Occurs in mitochondria (H+)+ Oxidative Enzymes+ O2= 32-34ATP+ CO2+ H2O+ Heat
Krebs Cycle in Aerobic system
Occurs in mitochondria Pyruvic Acid (or triglyceride)+ Oxidative enzymes+ O2= 2ATP + (H+)
Glycolysis in Aerobic system
Occurs in the cytoplasm. Glucose+ Glycolytic Enzymes= 2 ATP+ Pyruvic Acid
Gluconeogenesis
Occurs in the liver Lactic Acid--> Pyruvic Acid--> Glucose (shuttled to the muscle cell)
Anaerobic Power
Peak levels of ATP that can be produced by the anaerobic glycolytic energy system (300-400m). Rest time because of H+ ions still in body. More rest in between reps. Main target-glycolytic system by forcing high levels of ATP production, so higher rest periods. Work:rest=1:2/greater
What happens after recovery from a workout in the fitness fatigue theory?
Physical fitness outweighs fatigue and preparedness is positive (better for supercompensation)
Bouts of Anaerobic Glycolytic Energy
Primary energy systen used when bouts are maximal and last between 10-90 seconds
ATP-PCr
Produces ATP at a high rate for a short period of time. The ATP system is very simple compared to the others. Few physiological adaptations that can be made to help improve. After an intense bout PcR stores can be reduced by 30% of resting level. Resynthesis of PCr is necessary between bouts.
Slow Phase Recovery of ATP-PCr
Rate is dependent upon pH of muscle cell. After the fast phase of recovery the remaining 34% of PCr is resynthesized over the next 15-20 minutes. This process is slowed by high levels of H+, or low pH.
Difference between energy systems
Rate of ATP production, waste product accumulation and clearance, amount of available sunstrates
How to improve aerobic system
Raw Materials: improve delivery of O2 to the muscle, increase availability of glucose and triglycerides Processes: improve rate of processes
How is heart rate affected by endurance training?
Resting HR decreases, submaximal HR decreases, maximal HR stays the same, cardiac output increases since stroke volume increases. Cardiac Output(Q)= SV x HR
Before training: Injury History
Risk of re-injury, help figure out where they could be injured next and help prevent it, usually compensation patterns after injury.
Before training: Previous training experience
See if they know how to do the exercise or not
Metabolic Fiber Types
Slow Oxidative, Fast Oxidative Glycolytic, Fast Glycolytic
What is the aerobic system?
Slowest energy system but generates the most ATP Lipolytic: using fat for energy Glycolytic: using carbs/glycogen/glucose as energy
Before training: Sport needs
Specific to certain sports.
What is the best way to train?
Specifically take into account: energy systems, movement patterns, force-velocity. The most strength moves slow, force-velocity is a negative correlation.
Positive Training Adaptation (chronic)
Starting a new workout after supercompensation will help increase performance.
Motor Neuron
Starts in spinal cord. Has a cell body, axon (can be myelinated) and motor end plate.
Aerobic Power
The ability to create large quantities of ATP quickly to create high force outputs during performance (how fast can you go)
VO2Max
The holy grail in the endurance world. Maximum amount of O2 that can be taken in and utilized to resynthesize ATP in working muscle. This is the point at which the aerobic energy system is creating the maximum amount of ATP it is capable of.
Lactate Threshold
The point at which lactate accumulation measured in the blood increases rapidly. Lactate is an indirect measure of waste product accumulation at the cellular level. For most, exercise will cease shortly after this threshold, other can go on for a while if high threshold.
Aerobic Power vs. ATP-PCr
There is a theoretical relationship between improvement of aerobic and then improved ATP-PCr resynthesis. Evidence is mixed. Believed that measurement issues may be the reason. Professor thinks that there are a lot of issues that refute this issue.
Mechanical Fiber Types (Twitch Rate)
Type 1-slow twitch Type 2a- fast twitch (medium) Type 2x- fast twitch
Bondarchuk's Model: SDE
Very similar movement patterns, energy systems, and force velocity relationship (some exercises)
Manipulated variables in aerobic training
Volume (distance, time), intensity (% MHR, perceived effort, pace, incline/decline), and rest time/type (full rest=3-5 minutes). Double the speed of clearance of H+ and other waste products, is active clearance.
Volume and Intensity Relationship
When volume increases, intensity must decrease and vice versa, assuming maximal effort. The same volume at different intensities are not equivalent in terms of stress on the body.
Aerobic Threshold training
around 85% MHR Duration is contingent upon level of athlete (>2 minutes)