340 chapter 20
The most useful general rule to increase the _____ is the "ten percent rule."
training load
Influence of genetics on training-induced changes in VO2max
type A is lowest responder, type E is highest responder
The primary reason why anaerobic capacity of an individual appears to be largely determined by genetic factors is that the _____ for anaerobic performance is determined early in development.
type of skeletal muscle fiber
A complicating factor in planning a(n) _____ conditioning program for many team sports is that the season may not have a clear-cut ending, where play-off games may extend the season an additional several weeks.
in-season
What is overload
increased capacity of a system in response to training above the level to which it is accustomed -too much leads to overtraining or overreaching
The exercise intensity of resistance training workouts is expressed in terms of _____.
repetitions maximum (RM)
When an athlete stops training and the training effect is quickly lost, it is referred to as the _____ of training.
reversibility
Standardizing exercise intensity based on heart rate alone fails to account for individual variations among athletes in the relationship between heart rate and blood _____ concentration.
lactate
When short durations of high-intensity interval exercise are used as a training method to improve the ATP-PC system, limited _____ is produced, and recovery is rapid.
lactate
Endurance potential laboratory tests: lactate threshold and ventilatory threshold
lactate and ventilatory threshold is similar -critical power= running speed (where you find a good pace, running slows down) -runner A is untrained
Continuous, high-intensity exercise is an important training method for improving _____ in athletes.
lactate threshold
Which of the following is an exercise-induced injury risk factor during endurance training?
Arthritis
Low muscle glycogen levels result in the stimulation of _____ and p38, leading to increased mitochondrial biogenesis. This, in turn, promotes a muscle adaptation to endurance training.
AMP kinase
The term high-intensity interval training (HIIT) has been coined to describe high-intensity events that last _____ seconds.
30 to 120
Injuries and endurance training Most injuries are a result of overtraining -short-term, high-intensity exercise -prolonged, low-intensity exercise
*The "10% rule" for increasing training load)* -increase intensity or duration less than or equal to 10% per week •Other injury risk factors: strength and flexibility imbalance, footwear problems, malalignment, poor running surface, disease (arthritis)
Identify the general symptoms of overtraining. (Check all that apply.)
-Elevated heart rate -Reduction in appetite -Chronic fatigue
Influence of Genetics -Åstrand and Rodahl: "if you want to become a world-class athlete, you must choose your parents wisely"
-Generics play an important role in how an individual responds to training. (high responders vs low responders) -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*
Identify the exercise-induced injury risk factors during endurance training. (Check all that apply.)
-Poor running surface -Anatomical malalignment -Footwear problems
Resistance Training guidelines -strength
-Resistance training programs to maximize strength gains* only increase %1RM as training increases (# of sets go down, reps go down, rest go down)
Identify the advantages of using weight machines over free weights during strength training.
-Safer to use -Easier to learn
Identify the variables that need to be considered in planning an interval training session. (Check all that apply.) -The number of work repetitions -The body mass index of individuals who train -Time of the day during which training is conducted -Duration of the rest interval
-The number of work repetitions -Duration of the rest interval
Which of the following are true of a athlete-based strength-training program for better strength gains and performance? (Check all that apply.) -High-velocity movements in a sport-specific movement pattern produce lesser gains in strength. -A single set of resistance exercise results in greater hypertrophy compared to multiple sets. -The speed of muscle shortening during training should be similar to the speeds used during the event. -Strength-training exercises should stress the muscle in the same movement pattern as during a competition.
-The speed of muscle shortening during training should be similar to the speeds used during the event. -Strength-training exercises should stress the muscle in the same movement pattern as during a competition.
Identify the main objectives of off-season conditioning exercises for athletes. (Check all that apply.)
-To prevent gain of excessive body fat -To maintain muscular strength or endurance -To retain a reasonable skill level in athletes
Identify the factors that influence the optimal number of sets required for maximal improvement of muscular strength in athletes. (Check all that apply.)
-age -fitness levels
Tapering -is the short-term reduction in training load prior to competition
-allows muscles to resynthesize glycogen and heal from training-induced damage -improves performance in both strength and endurance events (athletes can reduce training load by 60% without a reduction in performance)
Strength-training exercises terms (review)
-isometric or static = application of force without joint movement -dynamic/ isotonic = includes variable resistance exercise (nautilus equipment) -isokinetic = exertion of force at constant speed
Components of a training session •Warm-up: -increases cardiac output and blood flow to skeletal muscle -increases muscle temp and enzyme activity...
-may reduce risk of exercise-induced muscle injury??? (further research needed) •Workout = training session •cool-down = return blood "pooled" in muscles to central circulation
Year-round conditioning for athletes pt 2
-off-season is improve base of strength -preseason is increase in power
Nutrition Mods: carbohydrate availability and endurance training adaptations •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 •Two approaches: -restrict dietary carbs (may cause fatigue and limit training) -train twice per day (every other day). Second training session with lower muscle glycogen
Progressive resistance exercise Improvements in strength via PROGRESSIVE OVERLOAD * -periodically increasing resistance (weight lifted) to continue to overload the muscle
-rep range between 8-12 reps - 2+ sets result in greater strength gains and hypertrophy (>10 sets not recommended for optimal strength gains - 2-4 days per week to incorporate rest days OR 4-6 days per week if using "split" routines -exercises should minim movements in sports (musculature, biomechanics, rate of force contraction)
Interval training aka high intensity interval training, HIIT
-repeated high intensity exercise bouts. (separated by brief recovery periods) -work interval (defined by distance covered) -rest interval (light activity (walking)) *Training outcomes of HIIT- all 3: improved VO2max, running economy, and lactate threshold
Resistance Training guidelines -endurance
-resistance training programs to emphasize muscular endurance* (low rest time, stays same number of sets and reps)
what is specificity
-specific muscles involved -specific energy systems that are utilized
Long, slow distance -popular means of training in the 1970s -low-intensity exercise (50-65% VO2max or 60-70% HRmax)
-training duration is greater than event or competition duration -training improvements are based on volume of training --very good for increasing 1 item: VO2max, but... high-intensity training is still better for improving VO2max
Combined Strength and Endurance Training Program (concurrent training) -Combined strength and endurance training may limit strength gains vs strength training alone. Depends on: (athletes whose sport requires max strength should avoid concurrent training)
-training state of subject -volume and frequency of training -way the two methods are integrated •endurance training >3 days per week and 30-40 min per day is enough to interfere •*A workaround: perform strength and endurance training on alternate days for optimal strength gains*
Measurement of peak running velocity for improved performance -highest speed that can be maintained for 5+ seconds, 60 seconds, etc -SPRINT TRAINING 5-10 sec bursts; SPRINT ENDURANCE TRAINING greater than 10 sec
-typically ran above VO2max -running velocity in training accounts for about 40-80% of race performance improvements
Rank the 3 components of a training session in the correct order -dynamic stretching -Workout -Warm-up -static stretching -Cool down
1- Warm-up 2- dynamic stretching 3- Workout 4- cool down 5- static stretching
Enhancement in endurance performance: what are the physiological limits? -Although many physiological factors contribute to endurance performance, 3 key elements include: **
1- a high VO2max 2- Superior exercise economy/efficiency 3- A high lactate threshold and critical power Individual genetic makeup is referred to as a "genotype". (genetics are important in determining VO2max)
Training to improve aerobic power -Three primary training methods:
1- interval training 2- long, slow distance 3- high-intensity, continuous exercise •Training is designed to improve: -Vo2max, lactate threshold, running economy
_____ is defined as the greatest weight that can be lifted at a time during resistance training workouts.
1-RM
Speed endurance training is commonly used to describe all forms of anaerobic training that last longer than _____ seconds.
10 So speed endurance training is anything over 10 sec, while speed training is in the 5-10 sec ball park.
The duration of a warm-up is generally from _____ minutes, depending on environmental conditions and the nature of the training activity.
10 to 20
Endurance exercise training performed for more than _____ days per week and ≥30-40 minutes per day appears to represent a threshold where concurrent training interferes with strength gains.
3
The best rest interval for athletes in interval training for maximizing ATP production from the ATP-PC system may range between _____ seconds.
5 and 20 The text is a little contradictory. For ATP-PC, it should overlap with 10 seconds but not get to 30 sec which is more glycolytic.
To maximally stress the ATP-PC metabolic pathway, short, high-intensity intervals of _____ seconds' duration using muscles utilized in competition are ideal.
5 to 10
Athletic events that last for less than _____ seconds depend largely on anaerobic production of the energy.
60
n general, the recommended intensity of strength training is _____ maximal repetitions (RM) practiced in multiple sets.
8 to 12
Relationship between training intensity and improvement in VO2max
80-90% is a good place
Determining intensity and duration for training -training in athletes (focus on the trends here)
A practical variable is %HRmax. Note that the exercise intensity zones presented in this table are arbitrary, beginning with a relatively low-intensity zone (zone 1) and ending with a high-intensity zone (zone 5)
Sports such as weight lifting and short dashes in track (100 meters) depend on the _____ to provide the bulk of the energy for competition purposes.
ATP-PC system
Training to improve anaerobic power centers around the need to enhance either the _____.
ATP-PC system or lactate system
Which of the following is an outcome of providing high-quality protein to athletes immediately before or following a training session?
An increase in the rate of muscle protein synthesis
_____ is commonly defined as exercise that is performed at intensities above VO2 max.
Anaerobic training
A comparison of HIIT and MICT Workouts
As little as 30 seconds of high-intensity exercise promotes adaptations -increases mitochondrial volume -Effective and time-saving
In delayed-onset muscle soreness (DOMS), which of the following accumulates in the mitochondria and inhibits adenosine triphosphate (ATP) production after a bout of strenuous exercise?
Calcium
Which of the following directly determines the amount of force generated by a muscle during exercise?
Cross-sectional area of the muscle
_____ stretching can be called ballistic stretching if movements are not controlled.
Dynamic
Which of the following exercises involves force application with joint movement in strength training?
Dynamic exercise
theories to explain the "repeated bout effect"
Following recover, another bout of same exercise results in minimal injury
The physiological rationale for the use of PNF stretching is that muscular relaxation follows an isometric contraction because the contraction stimulates the _____, which inhibit contraction during the subsequent stretching exercise.
Golgi tendon organs
High-intensity, continuous exercise -an excellent method of increasing 2 items: VO2max and lactate threshold *
High-intensity exercise -at or slightly above lactate threshold -ex: pace runs - 80-100% VO2max for moth athletes Monitor intensity using heart rate
Which of the following is the most effective means of improving VO2 max in athletes?
High-intensity, continuous exercise
Which of the following contributes to the observed individual variations in training response?
Initial fitness level
_____ involves the performance of repeated exercise bouts, with brief recovery periods in between.
Interval training
Identify a true statement about the concept of specificity as a training principle.
It focuses on the energy systems that provide ATP under competitive conditions.
Which of the following methods became a popular means of training for endurance events in the 1970s?
Long, slow-distance exercise
True or false: Ballistic stretching is considered superior to static stretching as there is less chance of inducing muscle injury.
false
Low levels of muscle glycogen increase the activation of _____, the master regulator of mitochondrial biogenesis in the skeletal muscle. This is an important muscle adaptation to endurance exercise.
PGC-1α
Identify the two general stretching techniques employed to improve flexibility and optimize the efficiency of movement.
Static and dynamic stretching
Identify an objective of warm-up exercises.
To increase cardiac output
True or false: Overuse injury during endurance training may occur as a result of short-term, high-intensity exercise or long-term, low-intensity exercise.
This is true. Overuse injury during endurance training may occur as a result of short-term, high-intensity exercise or long-term, low-intensity exercise.
Studies have demonstrated that within two weeks after the cessation of training there can be a significant reduction in _____.
VO2 max
what is reversibility
When training is stopped, the training effect is quickly lost
Which of the following help increase the rate of muscle protein synthesis following endurance and resistance exercise training? (Check all that apply.)
Whey Milk
Interval training that is designed to improve VO2 max typically involves intervals lasting longer than 50-60 seconds to increase the involvement of ATP production from _____.
aerobic pathways
After approximately ten seconds of a maximal effort, there is a growing dependence on energy production from _____.
anaerobic glycolysis
Exercise-induced free radical production that promotes oxidative damage to cells and in turn muscular fatigue can be prevented by _____ supplementation.
antioxidant
The objective of a cool down is to return "pooled" blood from the exercised skeletal muscles back to _____.
central circulation
A training program that is designed to improve maximal aerobic power must overload the _____.
circulatory system
Immediately following a training session, a period of low-intensity _____ exercises should be performed.
cool-down
The length of the rest interval is generally expressed as a ratio against the _____.
duration of the work interval
The volume of _____ training plays an important role in determining whether concurrent training has a negative impact on strength gains.
endurance
True or false: The approach to physiological conditioning is gender-specific and the same method cannot be used for both men and women while planning exercise training programs.
false Not gender specific, we use the same programs
The relative percentage of _____ is a primary determinant of anaerobic capacity, and it does not vary much over an individual's lifetime.
fast fibers
The advantage of training with _____ is that it forces the athlete to maintain both balance and stability. This is important for most sports and can be useful during competition.
free weights
The goal of tapering is to provide time for muscles to resynthesize _____ to maximal levels and to allow the muscles to heal from training-induced damage.
glycogen
Measurement of _____ can be used as an estimate of an athlete's relative training intensity.
heart rate
In the transition from off-season conditioning to preseason conditioning, there is a gradual shift from low-intensity, high-volume exercise to _____ exercise.
high-intensity, low-volume
Almost all of the increase in muscle size via resistance training is due to _____.
hypertrophy
Men exhibit a greater degree of muscular _____ than women as a result of long-term weight training.
hypertrophy
A review of exercise-training-induced injuries suggests that the majority of training injuries are a result of overtraining and mainly occur in the _____.
knee
The interference effects caused due to concurrent training are muscle group specific whereby decrements in strength gains are found primarily in the _____.
legs
Compared to dynamic stretching, static stretching results in _____.
less muscle spindle activity So the point of this question is that due to less muscle spindle activity, there is less chance of muscle injury or muscle strain (but you still don't want to stretch a cold muscle/tendon/ligament. If you do, do so carefully and lightly = not to pain.
As the cross-sectional area of a muscle increases, the arm flexor strength increases in a(n) _____ fashion and is independent of sex.
linear
Long, slow-distance exercise method of training involves performing exercise at a relatively _____ running speed. Note: these are rough approximate numbers
low intensity (50-65% VO2 max)
Off-season conditioning programs generally use a training regimen that comprises _____.
low-intensity, high-volume work
aerobic and anaerobic energy systems in sports examples
most sports are % of ATP contribution by ATP-PC, then by glycolysis system -rowing has more aerobic
Optimal performance in sports such as football requires a training program that will _____.
maximize ATP production via the ATP-PC pathway
Individual variations in the training response for VO2max
men and women respond similarly to training programs -training improvement is always greater in individuals with lower initial fitness
HIIT promotes significant improvements in the aerobic capacity, which is indicated by increased _____ in the trained skeletal muscles.
mitochondrial volume
A recent review has concluded that a proper warm-up may reduce the possibility of _____ due to pulls or strains.
muscle injury
Warm-up activity results in an increase in _____, which elevates muscle enzyme activity.
muscle temperature
The training response, overtraining, and reversibility of training
overtraining is decline in fitness= too short of recovery time
Off-season conditioning exercises for athletes may prevent the occurrence of _____ and the development of psychological staleness.
overtraining syndromes
The principal objective of _____ conditioning exercises is to increase the capacities of the predominant energy systems used in a particular sport to a maximum.
preseason
Overtraining may result in _____, which is identified by a general lack of enthusiasm for the sport on the part of an athlete.
psychological staleness
In order to improve the capacity of the anaerobic glycolytic pathway, the athlete must overload the "system" by _____ efforts.
short-term, high-intensity If you do interval, you will not be able to go above 100% of VO2 which is what you want for anaerobic training
In order to improve maximal aerobic power, a training program must stress the oxidative capacities of the _____ muscles.
skeletal
High-intensity anaerobic training lasting two to ten seconds is often termed _____.
speed training
Concurrent training is known to impair _____.
strength gains achieved by resistance training
The goal of a(n) _____ program is to increase the maximum amount of force and power that can be generated by a particular muscle group.
strength-training
Off-season conditioning programs for athletes help _____.
sustain ligament and bone integrity
The gender difference in muscular hypertrophy appears to be related to the fact that men have 20 to 30 times higher levels of _____ in the blood.
testosterone
The concept of specificity as a training principle focuses on _____.
the types of muscles involved in a particular movement
Based on electron microscope studies, DOMS is caused due to _____ caused by mechanical force exerted upon the muscle.
tissue injury
True or false: Overtraining is commonly associated with both physiological and psychological symptoms, such as chronic fatigue and mood disturbance.
true
True or false: The goal of in-season conditioning for most sports is to maintain the fitness level achieved during the preseason training program.
true
Emerging evidence indicates that mega doses of antioxidants such as _____ can diminish exercise-induced skeletal muscle adaptations as they interfere with the expression of numerous skeletal muscle proteins such as mitochondrial proteins and antioxidant enzymes.
vitamins C and E
For advanced weight training, a frequency of four to six days a _____ is recommended when using split routines.
week
The ten percent rule suggests that the training intensity or duration should not be increased more than ten percent per _____ to avoid an overtraining injury.
week
The most common form of strength training comprises _____ exercises.
weight lifting
Training to Improve Flexibility •dynamic stretching -ballistic stretching movements - most controversial
•Proprioceptive neuromuscular facilitation (PNF) -preceding a static stretch with isometric contraction of muscle being stretched. (contraction stimulates Golgi tendon organ) -requires a training partner
HIIT interval training sessions -terms pt 2
•Set number: number of work efforts performed (ex: 2 sets of 8x400m) •repetition number: number of work reps within a given set. (number of work efforts/set (ex: 8X400m per set))
training to improve flexibility •stretching exercises improve flexibility -limited evidence that flexibility reduces injury risk
•Static stretching -continuously holding a stretch position -hold position for 10-60 sec -repeat each stretch 3-5 times* Preferred technique -less change of injury or soreness, less muscle spindle activity
Training-induced strength changes in men and women •But... strength/cross-sectional area of muscles is similar between males and females - 3-4 kg of force per cm^2 of muscle in both
•There are NO gender differences in response to short-term strength training -however, men exhibit greater hypertrophy as a result of long-term training (due to higher testosterone levels)
Training to improve anaerobic power •ATP-PC system: -short (5-10 sec), high-intensity work intervals (anaerobic training) -30-60 sec rest intervals (little lactic acid is produced, so recovery is rapid)
•Glycolytic system -Short (20-60 sec), high-intensity work intervals -may deplete muscle glycogen levels (may alternate hard and light training days)
Periodization of strength training •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 the course of a season, year, or career) •linear periodization: shift from high volume/low intensity to low volume/high intensity training •strength gains are greater with periodized programs
Steps leading to delayed onset muscle soreness pt 2 •RICE treatment recommended for minor soft tissue (ex: skeletal muscle) -strategy reduces swelling/inflammation; lessens pain
•anti-inflammatory drugs also reduce severe DOMS-associated pain -specific type of drug, dosage, and treatment pattern that is most effective in lessening DOMS pain is debated. Up to 400 mg has been shown to be okay and not hold back protein synthesis
Muscle soreness Delayed onset muscle soreness (DOMS) •appears 24-48 hrs after strenuous exercise •slowly begin a specific exercise over 5-10 training sessions to avoid DOMS
•due to microscopic tears in muscle fibers or connective tissue -results in cellular degradation (sarcolemma) and inflammatory response. Not due to lactic acid! It is the nociceptor free nerve ending sense chemical stimulation** •Eccentric exercise causes more damage than concentric exercise*
Supplementation with Mega doses of antioxidants
•exercise promotes formation of free radicals -may damage cells and contribute to fatigue •antioxidant supplements may prevent damage and fatigue •however, high doses of antioxidants may block training adaptations
Strength as a Function of Muscle Cross-Sectional Area in Men and Women -same between genders
•increased muscle force production is Proportional to muscle cross-sectional area •untrained males have greater absolute strength than untrained females -upper body 50% stronger -lower body 30% stronger
Protein availability and muscle protein synthesis
•ingesting protein increases rate of protein synthesis post-training -for both endurance and resistance training •Plan protein intake around workouts -both protein amounts and timing
Year-round conditioning for athletes •off-season conditioning -prevent excessive weight (fat) gain -maintain muscular strength or endurance -maintain bone and ligament integrity -maintain skill level
•preseason conditioning - 8-12 weeks prior to competition -improve and maximize the energy systems used in particular sports* •in-season conditioning -maintenance of fitness level* -may incorporate periodized techniques
common training mistakes •overtraining -workout that are too long or too strenuous -greater problem than undertraining -hard to define
•undertraining •Performing non-specific exercises: do not enhance energy capacities used in competition •a lack of a long-term training plan: misuse of training time •failure to taper before a performance: inadequate rest; compromises performance
HIIT interval training sessions -terms Components of interval training sessions:
•work interval -duration: number of seconds -intensity: typically 85-100% HRmax •rest interval duration: expressed as a ratio of work:rest -ex: 1:1 means 75 seconds work and 75 sec rest
