kines 165 exam4/final

Fartlek training:

> no systematic manipulation of work or relief intervals > adds fun and variety to training > supplements other types of training

how can bias on part of the investigators and/or subjects be controlled for?

> performing double-blind studies control for bias > neither the investigators nor the subjects are aware of who is receiving the treatment

benefits of interval training:

> permits the athlete to train at intensities close to VO2max for a greater amount of time than would be possible in a single exercise session at a continuous high intensity > increases VO2max > enhances anaerobic metabolism > displaces LT

T/F: typical pre-exercise warm-up/stretching protocols have revealed no clinically meaningful decrease in risk of injury

TRUE

psychological considerations of warm up:

> ingrained belief in its importance establishes a bias > athletes will no go all out due to fear of injury

Aerobic glycolysis:

> initiated in cyto/sarcoplasm > concludes in the mitochondria > net ATP production= 32

Determining Intensity: it is important to appreciate that comp. occurs at ...

> intensities that hover around the lactate threshold

what is the most important factor in improving VO2max?

> intensity

aerobic training adaptations seem to be closely tied to the ...

> intensity and total work accomplished and not to the sequence of training

intensity of Fartlek/speed play training:

> involves easy running (~70% VO2max) combined with short, fast bursts of running (~85%-90% VO2max) > pace is varied from jog to sprint at discretion

training volume:

> is the total work accomplished > depends on: duration, frequency, sessions/day > more is not necessarily better

Once performance begins to level off ...

> it may be time to change the periodization method and/or re-evaluate the recovery process

types of aerobic training methods

> long, slow distance (LSD) > Pace/tempo > interval > high-intensity interval training (HIIT) > Fartlek

Physiologic Considerations of warm up:

> lowered viscous resistance of muscle, connective tissue >> increase in economy > facilitated nerve impulse transmission and metabolism > increase blood flow through active tissues > facilitated O2 delivery

in well-trained athletes, less training is needed to ...

> maintain previous gains than was originally needed to attain them, so tapering does not decrease conditioning

Determining Intensity: accurate regulation of exercise intensity requires:

> monitoring of VO2 during exercise to determine its % of VO2max > periodic assessment of the blood lactate concentration to determine the intensity's relationship to the LT

risks of caffeine:

> nervousness > restlessness > insomnia > headache > GI problems > tremors > dehydration

T/F: any single approach to training may not work throughout the entire season

TRUE

T/F: caffeine may improve neuromuscular activity

TRUE

the ergogenic effects of caffeine occur less for caffeine in __1___ than in __2___.

1. coffee 2. capsule form

tapering strategies:

1. use a progressive, fast decay exponential taper 2. maintain training intensity 3. reduce training volume by 41-60%, preferably by a decrease in the duration of each training session 4. maintain training frequency in highly trained individuals 5. continue the tapering intervention for 2 weeks 6. ingest a high CHO diet matched to the decrease in energy expenditure to avoid weight gain

general warm-up:

> "loosening-up" exercises > ex: jogging --> stretching --> calisthenics

active vs. passive cooldowns: lactate clearance vs. glycogen resynthesis

> 1 hour after exercise > no difference in clearance > greater glycogen resynthesis after passive

what is the frequency of LSD training?

> 1-2 x/week

what is the frequency of interval training?

> 1-2x/week

which athletes use pace/tempo training?

> 1/2 and full marathoners

Duration of Pace/Tempo Training

> 20-30 minutes at a steady pace

traditional method of building volume and intesnity for aerobic training periodization:

> 3:1

reverse method of building volume and intensity:

> 3:1 > training load is highest in the first week and decreases throughout the period

the athlete should omit/exclude caffeine-containing foods and beverages ...

> 4-6 days before competition to optimize pre-exercise caffeine's potential for ergogenic effects

caffeine:

> CNS stimulant > effects similar to amphetamines, but not as potent

Sympathomimetic amines: amphetamines

> CNS stimulant > ex: ephedrine and pseudoephedrine or adderall

proven effects of caffeine:

> ^ mental alertness > ^ concentration > elevated mood > decrease fatigue and delayed onset > decrease perception of effort > decrease reaction time > ^ catecholamine release > ^ mobilization, delivery and use of FFA > ^ use of muscle triglycerides > ^ blood glucose

an athlete's LT appears to be ...

> a better indicator of their aerobic endurance performance than VO2max

for athletes trying to care for an injury while also preparing for an upcoming competition:

> a cycle taper allows for non-weight bearing recovery without sacrificing performance

The increase in performance without an increase in VO2max is a result of ...

> a displaced LT

Interval training should not be performed until ...

> a firm base of aerobic endurance training has been attained

without the knowledge of an athlete's LT ...

> a highly effective aerobic endurance training program CANNOT be developed

define ergogenic aid:

> a physical, mechanical, nutritional, psychological, or pharmacological substance or treatment that either directly improves physiological variables associated with exercise performance or removes subjective restraints which may limit physiological capacity

periods (mesocycles) can be planned in ...

> a variety of ways

VO2max is dependent on:

> ability of CR system to deliver 02 to muscles > working muscles' ability to extract and consume O2 to produce energy via aerobic metabolic pathways

Determining Intensity: training practices should be designed to improve both ...

> aerobic + anaerobic qualities

cross training can include muscularly dis/similar tasks:

> aerobic dance in place of running or > in-line skating in place of ice speed skating

if LT is displaced to the right ...

> aerobic energy production can be sustained at a higher % of VO2max w/o accumulating large amounts of lactic acid in the muscle and blood

effects of caffeine:

> are variable, dose-related and may be less pronounces in regular users > improved exercise endurance > increase lipolysis > increase incidence of cardiac arrhythmias > increase diuresis

an athlete should consider 'caffeine tolerance' rather than ...

> assume that caffeine provides a consistent benefit to everyone

proposed benefits of Sympathomimetic amines: amphetamines

> increased concentration and mental alertness (state of euphoria) > decreased sense of mental fatigue > enhanced athletic performance (speed, strength, resistance to fatigue)

Aerobic training periodization:

> athlete progresses through the typical periods (mesocycles: prepatory, pre-comp., comp., active rest) > a taper phase precedes comp. > volume and intensity are gradually increased within periods and from period to period > recovery microcycles are employed within and between periods

why may cross-training reduce the likelihood of overuse injuries?

> because it distributes the physical stress of training to muscle groups different than those used during event-specific training

risks in taking bet-blockers:

> bradycardia > hypotension > hypoglycemia > lightheadedness > bronchospasm > fatigue > decreased motivation

fats burn in the flame of:

> carbohydrates

what is the intensity of interval training?

> close to VO2max > ~ 90-100% VO2max; above LT

Krebs cycle:

> completes oxidation of fuel nutrients > occurs in mitochondrial matrix > continues metabolism of pyruvate > 3 NADH > 1 FADH2 > 1 ATP

beta oxidation

> cyclic, degradative pathway > splits 2 C's from f.a. per cycle > 1 FADH2 > 1 NADH

risks of amphetamines:

> death > cardiac arrhythmias > delay the sensation of fatigue > extreme nervousness > aggressive behavior > insomnia

increase in temp, decrease in pH, and/or increase in PCO2 will:

> decrease affinity of Hb for O2

proven, sports-related effects of beta-clockers:

> decrease maximum and submaximal HR > decrease left-ventricular contractility > improve scores in shooting sports

risks of diuretics:

> decrease thermoregulation > electrolyte imbalances > fatigue > muscle cramping > exhaustion > cardiac arrhythmias > cardiac arrest

The most accurate means of regulating intensity via HR assessment is to ...

> determine the specific HR associated with the desired % of VO2max

aerobic power is an important factor in...

> determining an athlete's ability to sustain high-intensity exercise

training goals: Major adaptations sought from aerobic conditioning:

> develop the capacity of the central circulation to deliver O2 > ^ the capacity of the trained musculature to extract and consume O2

what is the training duration for LSD training>

> duration should be at least 30 min. - 2 hrs.

cross-training can be used:

> during off-season > during in-season for maintenance > to maintain general conditioning during periods of reduced training due to injury

Training at a sustained pace, faster than that at which the LT occurs ...

> ensures an adequate stress to the anaerobic and aerobic energy systems and thus, a high rate of sustained CHO metabolism

determining intensity method:

> establish initial HR training zone > cross-check training zone HRs with perceived exertion during an incremental protocol > predict exercise HR by perceived exertion > recompute training zone based on changes in perceived exertion within new HR zone

determining exercise progression:

> exercise frequency, intensity, or duration should not increase more than 10% each week > at higher levels of fitness, athletes will reach a point where it is not feasible to increase either the frequency or the duration of exercise > progressions will occur only through exercise intensity manipulation

hormonal agents: anabolic-androgenic steroids

> family of hormones similar to testosterone > contributes to male secondary sex characteristics including gender differences in muscle mass and strength that develop at the onset of puberty > masculinizing effects can be minimized by synthetic manipulation

frequency and duration can be traded off if a ...

> given intensity is kept

effects of tapering:

> helps facilitate recovery and rehydration > promotes increases in muscle and liver glycogen stores > provides time for healing of damaged tissue incurred during intense training > may increase economy > leads to improved performance

aerobic training periodization could lead to ...

> high fatigue during the 3rd week if the athlete is not ready for the load or if they have a lot of outside stressors that influence recovery

side effects of using steroids:

> hirsutism, acne > deepening of the voice > aggressive behavior > CVD > decrease in HDL cholesterol > liver damage > ligament, tendon damage > premature closure of epiphyseal growth plate > testicular atrophy > reduced sperm count > prostate and breast enlargement in men > breast regression, masculinization, and menstrual cycle disruption in women

specific warm-up:

> identical to performance > skill rehearsal (refine coordination requirements) ex: baseball pitching, basketball shooting

research design concerns: bias on part of the investigator:

> if the investigator believes in the study's ergogenic aid (ex: caffeine) , they may provide more encouragement to subjects during the caffeine trials, which will... > increase performance simply because of more subject motivation

research design concerns: bias on part of the subject:

> if the subject believes that an administered placebo is a steroid, their performance may increase simply because of their belief in the administered substance

objectives of interval training:

> impose CV, metabolic overloads-> increase in VO2max > increase glycolytic energy capacity and lactate metabolism > challenge buffering capacities > delay LT and fatigue

Benefits of LSD training:

> improved mitochondrial energy production > increased utilization of fat as a fuel

proven effects of steroids:

> increase body mass and fat-free mass > increase total body potassium and nitrogen > increase muscle size ? increase strength

what do diuretics do?

> increase urine production and excretion > used for weight reduction and to mask other drugs during drug testing

if a runner has a high vo2max during the last 400m of a mile race:

> possible to sustain high rate of aerobic ATP yield > the high ATP production rate can support the associated crossbridge cycling rate > "aggressive" neuromuscular drive can be supported by an equivalent metabolic response

what do Beta-clockers do?

> prevent the binding of norepinephrine and decrease the effects of the sympathetic NS > makes heart beat slower with less force

what is the training distance for the Long, slow distance training method?

> race distance or longer > depends on event

If pace is greater than 30% VO2max, there is a crossover due to:

> recruitment of FT fibers > ^ in catechol. -> accelerates glycolysis > ^ in Ca++ due to muscle contraction -> accelerates glycolysis > high blood lactic acid -> decrease in f.a mobilization

to compete at their peak, many athletes ...

> reduce their training load before a major competition to give their bodies a break from the rigors of intense training

tapering for peak performance:

> requires reduction in training volume > 4/7 -28 days before competition > appropriate for infrequent competition > not appropriate when competition occurs once a week or more > increased emphasis on technique work and nutritional interventions

proven effects of diuretics:

> significant temporary wight loss > decrease aerobic capacity > dehydration

cross training will not improve ...

> single event performance to the same magnitude as mode-specific training only

why is vo2max a secondary factor in the marathon?

> slower (yet very fast) race pace means ---> no need to sustain such a high rate of aerobic ATP synthesis > having a LT that is expressed at a high percentage of Vo2max is crucial

Adaptations induced through cross training never exceed those induced by ...

> sport-specific training because CV and neuromuscular adaptations are specific to the activity of choice

Determining intensity: intensity threshold must be established in order to

> stimulate training adaptations and thus, increments in performance > is not the sole determining factor

f.a. oxidation in the KC is possible only if:

> sufficient oxaloacetate is available

pharmacological agents:

> sympathomimetic amines > beta-blockers > caffeine > diuretics

define ergonenic:

> tending to increase work

interval training can increase aerobic power and CR endurance without ...

> the associated detrimental effects on anaerobic power

Determining Intensity: HR methods is based on:

> the association between aerobic exercise HR and metabolic rate > the greater the aerobic exercise intensity, the greater the need for flow

once an athlete has achieved their genetically determined peak VO2max, they can still increase their endurance performance due to ...

> the body's ability to perform at increasingly hight %'s of that VO2max for extended periods

in aerobic endurance events, the best competitor among athletes with similar VO2max values is:

> the one who can sustain aerobic energy production at the highest percentage of their VO2max without accumulating large amounts of lactic acid in the muscle and blood

define cross-training:

> the transfer of training effects gained in one mode of training to another > ex: swim training used to improve running or cycling

During a championship mile race:

> there is a very significant acceleration of glycolysis --> acidosis > milers can deal with short-lived, pH challenge

objective of tapering for peak performance:

> to attain peak performance at the time of competition

what is the primary objective of the pace/tempo training method?

> to develop a sense of race pace and enhance the body systems' ability to sustain exercise at that pace > improves running economy and displaces the LT

To maintain aerobic capabilities during periods of reduced training volume ...

> training intensity must be maintained

In order for cross-training to be effective in maintaining VO2max:

> training must be equal in intensity and duration to the athlete's primary mode of exercise

HR methods: Karvonen method

> training sensitive zone ~ 50-85% > based on trained state and training season stage

HR Methods: %HR max method

> training sensitive zone ~ 60-90% > based on trained state and training season stage

determining duration depends on:

> type of training method -> during continuous training -> during interval training sessions > current volume > intensity > frequency > training state and stage

LT method:

> typically employed during continuous training > 25-50 mins; depends on fitness level > must consider race duration and intensity > training HRs in athletes with displaced LT --> >/= 90% HR max; >/= 95% HRR

Intensity of Pace/Tempo Training

> very near or slightly above LT > at or slightly faster than competition pace > ~ 85-95% HR max > ~ 80-90% VO2max

tapering period of aerobic training periodization:

> volume (frequency and duration) are reduced > intensity is maintained

components of an aerobic training session:

> warm-up > warm-up > stretch > calisthenic > component skills > workout or competition > cool down >light-intensity exercise > stretch

proven effects of amphetamines:

> weight loss > reaction time, acceleration, and speed > strength, power and muscular endurance > possibly aerobic endurance > higher maximum heart rates and peak lactate concentrations at exhaustion > better foucs > fine motor coordination

electron transport chain (ETC):

> where oxidative phosphorylation occurs

Too much training at these lower intensities may be a disadvantage because:

> will not include the expected central and peripheral adaptations > does not stimulate the neurological patterns of muscle fiber recruitment that are required during a race > may induce adaptations not used during competition

what is the duration of interval training?

> work intervals should last 3-5 mins. > can be short as 30 s > work:relief ratio for 3-5 min. work intervals should be 1:1

determining frequency:

> ~ 5x/wk is rec. > greater frequency is beneficial if lower intensities and/or durations are used

fartlek training duration:

> ~20-60 mins

what is the training intensity for the long, slow distance training method?

> ~70% of VO2max > slower than race pace and below the LT

because of the crossover:

CHO loading before competition and supplementation during is VITAL

T/F: One training method can be used throughout the athlete's training season

FALSE; various methods may need to be used

HR vs. lactate methods: physiological differences

HR methods: intensity is based on the degree of stress placed on CR system LT method: intensity is based on the degree of stress placed on metabolic systems

T/F: Methods can and should be used interchangeably.

TRUE

what is the best index of CR fitness

aerobic power (vo2max)