Kines 165 Final Exam
Cross-Training Concept
"the transfer of training effects gained in one mode of training to another" (ex. can swim training be used to improve running and/or cycling performance?) -will NOT improve single-event performance to the same magnitude as mode-specific training only -cross training can include muscularly dis/similar tasks -eg aerobic dance vs. swimming -eg in line skating vs speed skating
Is VO2 max more important for a miler or a marathoner?
- it is important for both, but more important for a miler - milers require a higher intensity and pace - needs a faster rate of ATP consumption -during the last 400m of a race, milers are at a pace close to VO2 max -higher VO2max will allow athlete to sustain higher rate of aerobic metabolism, sustain higher rate of aerobic ATP yield, & allows for high/fast ATP production needed to support the fast cross-bridge cycling rate -"aggressive" neuromuscular drive can be supported by an equivalent metabolic response
What is the optimal frequency threshold?
-5 sessions per week is recommended
Who typically uses the Pace/Temp Method?
-5k, 10k, 1/2 marathoners, and full marathoners -use them in an intermittent fashion with active recovery periods in between -allows elite runners to complete a 5k in under 15 minutes (when only counting the time spent exercising)
Should the cool-down be active or passive after an aerobic training session?
-Depends -Consider lactate clearance vs. glycogen resynthesis: passive cooling promotes greater glycogen synthesis and lactate clearance is the same 1 hr. post-exercise when comparing active/passive -consider when the next glycogen demanding bout is: -passive cool-down is preferred if the next bout is within an hour (for optimal glycogen resynthesis) -active cool-down is preferred if the next race/bout is more than an hour away so the athlete is prepped & buffered for the next race (active promotes lactate clearing)
Which Tapering Technique is the most effective?
-Fast Decay Exponential -exponential techniques are more effective than linear ones -fast decay is better than slow decay
General Pace/Tempo Session Guidelines
-Frequency: 2x/week -Intensity: 95-105% LT -Duration: 20-30min.
General Interval Training Session Guidelines
-Frequency: 2x/wk -Intensity:95-105% LT -#Intervals: 3-5 -Interval time: 10min -Rest interval: 2-3min
Physiological Differences Between Using HR Methods or Lactate Threshold Method for Training
-HR Method: intensity is based on degree of stress placed on cardiorespiratory system (which is a support system determining the flow of O2 delivery) -Lactate Threshold Method: intensity is based on degree of stress placed on metabolic systems -a given degree of stress placed on one system doesn't guarantee the same degree of stress is placed on the other
What is heart rate reserve (HRR) and what method for determining intensity uses it?
-HRR is simply the difference between the resting heart rate (RHR) and the maximal heart rate (MHR) HRR = HRmax - HRrest MHR = 207 - (.7 x age) EXAMPLE: HRR = 200 - 65 = 135 bpm 75% THR= (.75 x 135) + 65 = 101.25 + 65 = 166 bpm -Karvonen Method
General guidelines for Aerobic Endurance Sports
-Intensity: 85-90% HRmax or 80-85% HRR (HR just below or at LT) -Frequency: 4-6 days/week -Sessions per day: 1-2 -Minimum Length of Program: 8 weeks -Duration: Fast 25min. work bouts with 5 min of slow work in between (for repeated bouts/interval training) OR 30-60+ min. slow/continuous work -longer duration/slow work may be less effective b/c the athlete will likely train below LT & may not experience as many adaptations
Which HR method is best to use? (%HRmax vs Karvonen)
-Karvonen -"it is best to prescribe intensity based on percentages of current maximal capabilities (eg VO2max) -the most accurate means of regulating intensity via HR assessment is to determine the specific HR associated with the desired % of VO2mac or the HR associated with the lactate threshold
Lactate Threshold in Untrained Athletes
-LT is met sooner than the trained athlete when exercising -about 55% of VO2max -will reach LT at a much slower speed setting than a trained athlete
Changes in the Lactate Threshold as a Result of Training
-LT will be displaced to the right -LT is expressed at a higher % of VO2max in a trained athlete -athlete must train at a higher speed to reach LT
Types of Aerobic Training Methods
-Long, slow distance (LSD) -Pace/tempo -Interval -High-intensity interval training -Fartlek/Speed play
4 types of tapering
-Progressive Linear (diaonal decreasing line) -Step linear (flat line) -Slow Decay Exponential (shallower curve) -Fast Decay Exponential (steeper curve)
Recomputation of Target HR After a Decrease in Resting HR
-THR may not change significantly when using the Karvonen method, but the new THR will likely be expressed at a faster pace -a given submaximal HR can now support a greater metabolic stress (result of an increase in SV, which equals more oxygen delivery, therefore more ATP production possible)
%HRmax Method for Determining Intensity
-Training Sensitive Zone: 60-90% -Based on trained state & training season stage (pre-season vs. in-season) -MHR: 207 - (.7 x age) -THR = % desired intensity x HRmax -HRmax will decrease with age, therefore Training Sensitive Zone decreases w/ age -the decrease in HRmax is slowed/more shallow for elite athletes
Karvonen Method for Determining Intensity
-Training-Sensitive Zone = 50-85% -based on trained state and training season stage (pre-season vs. in-season) -
Determining Exercise Progression
-Usually, aerobic overloads are accomplished by increasing the volume first, then the intensity -typically the 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 the exercise -when the above occurs, progressions in training will occur only through exercise intensity manipulation
Components/Order of the Warm-up for Aerobic Training Session
-Warm-up -Stretch -Calisthenics -Component Skills
Should the HR Method or Lactate Threshold Method be used to determine intensity?
-a study measured the % of subjects at or above LT at different exercise HRs -results showed that you must reach at least 85% HRmax & 80% HRR to reach LT -therefore athletes must train at the very high end of the recommended training zones to reach LT -LT method may be best when possible -HRmax training zone: 60-90% -HRR training zone: 50-85%
Determining intensity
-an intensity threshold must be established in order to stimulate training adaptations & thus, increments in performance. -must consider that competition occurs at intensities around the lactate threshold; this brings a heightened reliance on "anaerobic" metabolism which at times, could be substantial (ex. breakaway sprint) (highly trained aerobic athletes will not have a shortage or O2) -bc of the above statement, training practices should be designed to improve both, aerobic & anaerobic qualities (especially in shorter distances; 800m-5k)
when/who is tapering appropriate for?
-appropriate for infrequent competitions (usually for individual sports) -NOT appropriate when competitions occur once a week or more -swimmers and runners can effectively taper -basketball/football/baseball players should not taper
Effect of Lactic Acid on Fat Mobilization
-as lactic acid levels increase, there is less concentration of fatty acids in the blood, therefore less fat is mobilized -during stress, hormones (nor/epinephrine, glucagon) bind to receptors on adipocytes, & via second messengers, the TG is broken up into free fatty acids & glycerol (normally, these compounds leave the cells to be used for energy) -when lactic acid builds up, it can enter adipocytes & become a precursor for glycerol -as glycerol builds up in the adipocyte, it "catches" free fatty acids trying to leave the cell -free fatty acids then combine w/ the glycerol & reform lipids -hence fat is not mobilized
Why shouldn't a marathoner use the LSD method to train?
-bc can't run 2 marathons in a practice -the training intensity (70%max) is too low for marathoners
Is cross-training equally beneficial for the CV system and metabolic systems?
-bc it relies on the use of different modalities (to reduce localized stress, but increase overall training volume) it is likely to be more beneficial for the CV system than the metabolic system -metabolic training adaptations are specific to the muscles involved -eg aerobic sports like swimming, running, and cycling may benefit more from cross-training -the CV system will be stressed in all aerobic activities, but the specific muscles needed for each activity will not improve as well with cross-training
Why is VO2 max important?
-best index of cardiorespiratory fitness -important factor in determining an athlete's ability to SUSTAIN high-intensity exercise
Beta Oxidation
-break down of fatty acids -cyclic, degradative pathway -splits 2 carbons from fatty acid per cycle -split from COOH end (cleavage between the alpha & beta carbons) -successive release of one, 2 carbon ACoaA per cycle - 1 FADH & 1 NADH per cycle (sent to ETC; water & oxygen are products of ATP production -need adequate glycolysis for continued beta oxidation (oxaloacetate)
Rate of Perceive Exertion Method (Borg Scale)
-can predict exercise HR by perceived exertion -cross-check target zone HRs with the perceived exertion of the athlete -can determine HRs at different RPEs -eg 85% HRR = "17" on Borg Scale -Borg Scale ranges from 6-20 -recomputation of training zone is based on changes in perceived exertion exertion within the target zone -eg increase the intensity when perceived exertion decreases
Will consecutive training days result in equally effective results? (vs having rest days in between)
-consecutive training days CAN result in equally effective results if the total work accomplished is the same (intensity must be the same) -stimulus for aerobic training is closely tied to the intensity & total work accomplished, and not to the sequence of training -frequency & duration can be traded off if a given intensity is kept (and the total work accomplished remains the same)
What does 'training volume' depend on?
-duration, frequency, sessions/day (during a particular training day, week, month, etc.) -more is not necessarily better as too much training can result in staleness (beneficial to sedentary/untrained subjects)
Relationship between race duration/intensity and lactate threshold method during training
-duration/intensity of the competition will determine how close to the LT the athlete trains during continuous training -athletes running shorter distances will need to run at higher intensities/shorter duration, therefore they should train further past LT -longer distance athletes should train at or below LT
When can cross-training be used?
-during the off-season to add variation in training -during the in-season for maintenance of gained fitness -to maintain general conditioning during periods of reduced training due to injury
Lipid Metabolism
-fats can only be metabolized aerobically in the mitochondria -need beta-oxidation, the krebs cycle, & electron transport chain -Net ATP per molecule = 129 -way slower than glycolysis, but greater ATP yield than glucose
Tapering for injured athletes
-for runner athletes trying to care for an injury while at the same time prepare for an upcoming competition, a cycle taper allows for non-weight bearing recovery w/o sacrificing performance
Speed Play/Fartleck Training Method
-forerunner of interval training -"unscientific" adaptation of interval and continuous training; no "pre-set" rules -combines some or all of the LSD, interval, and pace/temp training methods -involves easy running/cycling/swimming at 70% VO2max combined with either hill work or short/fast bursts at 85-90% VO2max for short time periods -athlete determines training schema based on "how it feels" -no systemic manipulation of work or relief intervals -can be used to overload one or all of the energy systems if the trainee knows what to do
When should the speed play/fartlek method be used?
-good for general conditioning -off season training -use as recovery from several days of intense training -helps athlete maintain a certain "freedom" & variety of training
What is the alternative if VO2 can not be measured?
-heart rate (HRR), ratings of perceived exertion (RPE), metabolic equivalents (METs), or exercise velocity to monitor exercise intensity can be used
Primary Objective of Pace/Tempo Method
-help the athlete develop a sense of race pace AND enhance the body system's ability to sustain exercise at that pace
Effects of Tapering
-helps facilitate recovery and rehydration -promotes increases in muscle & liver glycogen stores (due to decreased exercise volume) -provides time for healing of damaged tissues incurred during intense training -results in increased muscular strength -increased exercise economy -retains physiological adaptations -leads to improved performance
Cross-Over Concept
-if pace exceeds 30% VO2max, there is a cross-over towards CHO metabolism due to: -recruitment of type 2 fast-twitch fibers (mostly glycolytic) -increase in concentration of blood catecholamines (via cAMP) and calcium (both will accelerate glycolysis due to an increase in formation of the enzyme phosphorilase-a) -high blood concentration of lactic acid (reduces fatty acid mobilization) -inadequate mitochondria O2 supply; O2 consumption ratio (favors use of CHO bc it needs less O2)
Benefits of LSD training
-improved mitochondrial energy production (oxidative capacity of skeletal muscle), but NOT to the degree noted from HIIT -increased utilization of fat as a fuel; may help to spare glycogen
Benefits of Pace/Temp Method
-improved running economy and displacement of the lactate threshold to the right -due to more & larger mitochondria (enhanced "shuttle" mechanism to prevent lactate build-up), AND more O2 extraction capacity (optimizes lactate clearance)
Benefits of Speed Play/Fartlek Method
-improvement of VO2max -displacement of LT -improvement of running economy
What is the most noticeable change during the taper period? (as reported by the literature)
-increased muscular strength -may be a result of changes in muscle's contractile mechanisms OR improved fiber recruitment -research does not know very noticeable in swimmers
Benefits of Interval Training
-increases VO2max -enhances "anaerobic" metabolism -displaces LT to the right
"Aerobic" Glycolysis
-initiated in cyto/sarcoplasm -concludes in the mitochondria -roles of Krebs Cycle and Electron Transport Chain; -net ATP production= 32 from blood glucose - 33 ATP from muscle glycogen
What does 'frequency' depend on?
-intensity -duration -training state & training stage of athlete -eg fewer training sessions may be required to maintain an achieved level of physiological function/performance than needed to attain that level initially
Factors to consider when creating an exercise prescription
-intensity -mode -duration -frequency
Pace/Tempo Training Method
-intensity is very near the athletes LT; at or slightly higher than the competition pace -85-95% HRmax, 80-90% VO2max -duration: 20-30min. at a steady pace (up to 60min.)
Interval Training for Multi-Sprint Sports requiring Aerobic Fitness (eg basketball, soccer, tennis, hockey, rugby
-interval training may be more appropriate than continuous running training -increases the athlete's aerobic power and CV endurance without the associated detrimental effects on anaerobic power associated with continuous running
Primary Goal of Interval Training Method
-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
Interval Training Method
-involves exercise intensities close to VO2max (90-100% VO2max) and above LT -work intervals should last between 3-5min, though they can range from 30sec. to 10min. -the rest intervals should be equal to the work interval (1:1-3 work:rest ratio) -(some studies/charts conflict) -the smaller the proportion of the competitive distance that is performed w/ each rep, the faster the pace and more repetitions performed
Why does tapering not decrease the conditioning of well-trained athletes?
-less training is needed to maintain previous gains than was originally needed to maintain them -evidence is shown in studies where VO2max, endurance performance, and lactate accumulation levels were maintained when intensity was maintained, but training frequency/duration was reduced by 1/2-2/3 -Also documented in swimmers/runners who did not suffer a loss in VO2max or performance when training was decreased 60% for 15-21 days -Another study found swimmers had decreased blood lactate after a standard swim, 3% increased performance, and 17-25% increase in arm strength/power after tapering
Influence of Tapering on Team Sport or long-duration Endurance Performance
-little info is available -not enough research
Why is VO2 max a secondary factor in the marathon?
-marathoners are at a slower race pace, so there is no need to sustain such a high rate of aerobic ATP yield -displacement of the lactate threshold is the KEY for marathon running
Lactate Threshold
-marker used to indicate whether or not an athlete is sufficiently stressing the an/aerobic energy systems (or experiencing a high rate of CHO metabolism) -typically employed during continuous training (running, cycling, swimming) -about 25-50min; depending on fitness level -the associated training HRs in athletes with significantly displaced LT can reach: >/90% heart rate max; >/ 95% HRR -recompute training zone (HR and/or pace) based on the corresponding displacement of the threshold
Possible Benefits of Cross-Training
-may* reduce the likelihood of overuse injuries because it distributes the physical stress of training to muscle groups different from those used during training -can maintain general conditioning during periods of reduced training due to injury -likely more beneficial for the CV system than metabolic systems -to be effective in maintaining VO2max, cross-training must be equal in intensity and duration to the athlete's primary mode of exercise.
What is the most accurate method for regulating exercise intensity?
-monitoring oxygen consumption (VO2) during exercise to determine its percentage of VO2max and to periodically measure the blood lactate concentration to determine its relationship to the lactate threshold
Dose-Response Relationship Regarding Frequency
-more frequent sessions results in greater benefits (if the same duration/intensity is kept) -but still make sure to rest -greater frequencies are beneficial; if lower intensities/short durations are used -6-7x/week sometimes is needed when there is need for skill/technique acquisition
Should aerobic athletes do multiple daily workouts to achieve greater benefits?
-no conclusive research; data is lacking -it may be beneficial for some
Krebs Cycle Review
-occurs in mitochondrial matrix -completes oxidation of fuel nutrients (common, final catabolic pathway) -continues metabolism of pyruvate -8 steps: 2 decarboxylations & 4 oxidation/reductions -3 NADH & 1 FADH2 per cycle (deliver their electron to ETC) - 1 ATP per cycle via SLP (GTP + ADP -> ATP + GDP) -First intermediate = citrate -Last Intermediate = oxaloacetate -Electron Transport Chain
Increasing Performance After VO2max has peaked
-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 higher percentages of that VO2max for extended periods -the increase in performance without an increase in VO2max is a result of a displaced lactate threshold
Relationship between %HRR & %VO2max
-percentages are equivalent -%HRR is usually very close to %VO2max (the relationship is consistent) -this method is best to determine intensity when VO2max cannot be measured directly
Changes in Race Pace with Continued Training After VO2max Stops Increasing
-race pace must keep increasing to progress -the "comfort zone" of pace will increase -athlete will be able to tolerate running at higher speeds -will be training at a higher % of VO2max because the higher speeds require more oxygen consumption
Tapering
-reducing training loads before a major competition to give the body a break from the rigors of intense training -usually involves a reduction in training volume starting 4/7-28 days before a major competition -*intensity must be maintained* to maintain aerobic capabilities during periods of reduced volume -during taper period, there is an increased emphasis on technique & nutritional interventions if necessary
Effects of a 7 day Taper in Runners (Study)
-runners had a decreased VO2 at the same submaximal training load (one that originally imposed 80% VO2max) -6% decrease in O2 consumption at the same pace for the athletes (implying that economy increased drastically) -3% decrease in race time
Study on effects of cross-training runners (with cycling)
-runners who were cross-trained with cycling had the same increase in VO2max compared to runners who only ran (when tested via treadmill) -cross-training was as effective as sport-specific -improvements in 5k run times were almost identical
Lactate Threshold vs VO2max as an indicator of performance
-several studies have shown that an athlete's lactate threshold appears to be a better indicator of his or her aerobic endurance performance than VO2max -If displaced to the right, aerobic energy production can be sustained at higher %VO2max without accumulating large amounts of lactic acid -without some knowledge of an athlete's lactate threshold, a highly effective aerobic endurance training program cannot be developed
When should LSD training be used?
-should mainly be used during the "off" season and pre-season -should be employed sparingly during the "in" season -can help provide variety of training
Cautions for Interval Training
-should not be performed until a firm base of aerobic endurance training has been attained -should be used sparingly due to its high-intensity nature (only 1-2 sessions per week)
Aerobic Training Periodization
-similar to strength training -generally, during the first 10 weeks of training, intensity is gradually increased from a HR below LT to significantly above LT -overall intensity increases weekly, and within the week there are small increase in intensity from Monday to Sunday -intensity also varies on a daily basis -weekly training volume is gradually increased during weeks 1-6, 8-10, and 12-14, followed by a 1 week recovery period during which volume and intensity are reduced -weeks 12, 14, 16, and 18 are "tough" as both intensity and volume remain high -weeks 22-24 are used for tapering (volume & intensity are reduced, with intensity being maintained at higher levels longer than volume)
Relationship between %VO2max & MHR (or HRmax)
-staggered relationship -%HRmax is usually higher -the amount of stagger decreases as intensity increases (due to SV & flow "maxing" out as intensity increases)
What is emphasized during the tapering period?
-technique work & nutritional interventions (if needed) -eg glycogen loading -eg practicing starts/turns in swimming -intensity is maintained during periods of decreased volume
What is VO2max dependent on?
-the ability of CR system to deliver O2 to working muscles -muscles' ability to extract O2 and produce energy via aerobic metabolic pathways
Rationale behind using HR to determine intensity
-the association between aerobic exercise HR and metabolic rate (VO2); that is, on the proportional stress placed on the cardiovascular system according to the sustained metabolic load -the greater the aerobic exercise intensity, the greater the need for flow (CO = HR x SV), hence, the greater the need to elevate the exercise HR -correlation between HR & VO2 is strong between HRs of about 110-180 b/m, the exercise stroke volume remains fairly constant -SV plateaus at about 110 bpm, so the ongoing ascent in CO & HR is responsible for the increase in VO2 -elite athletes may have small increases in SV due to hypertrophy of the left ventricle & increased blood volume
Qualities of the best competitor in aerobic endurance events
-the best competitor among athletes with similar VO2 max values is typically the one who can sustain aerobic energy production at the highest percentage of his/her VO2mac w/o accumulating large amounts of lactic acid in the muscle & blood (displaced lactate threshold)
Duration (definition)
-the exercise time at target HR or LT (if sustained efforts) -excludes the time spent warming up/cooling down -"duration" begins once the athlete reaches THR
Should you only use one of the aerobic training methods in the program?
-the five methods should be used interchangeably for the sake of modifying training & achieving a more psychologically pleasing program
Interaction of Fat/CHO Metabolism
-the oxidation of fatty acids in the KC is possible ONLY if sufficient oxaloacetate is available -"fat burns in the flame of CHOs"
Which aerobic training method results in the greatest improvements?
-there is no magic formula -intensity (not distance/duration) is the most important factor to improve VO2max -the chosen method(s) should bring the athlete close to the same degree of lactate threshold as their race -eg marathon runners shouldn't use LSD training because it's not as intense as their race
obj. of tapering
-to attain peak performance at the time of competition
Can cross-training maintain an athlete's VO2max?
-to be effective in maintaining VO2max, cross-training must be equal in intensity and duration to the athlete's primary mode of exercise -can not* be less intense -however, cross-training will not improve single-event performance to the same magnitude as mode-specific training only
Disadvantages of LSD training
-too much training at these lower intensities is not good -it will not induce the expected central & peripheral (CV, biochemical) adaptations -does not stimulate the neurological patterns of muscle fiber recruitment that are required during a race, and this may result in adaptations in muscle fibers that are not used during competition
Training Volume (definition)
-total work accomplished, the amount of exercise done
Changes in VO2max with 12 months of endurance training
-trained athlete has a higher VO2max & it is achieved at faster paces -HRmax remains the same (or decreases) -changes in VO2max result from increases in SVmax and increases in a-VO2 difference -when athletes are re-tested after training, they will have the same VO2 for the same workloads at lower intensities (example: 6mph = 50% VO2max) -equal workloads require the same amount of oxygen consumption -elite athletes will just be able to extend their VO2max further
Lactate Threshold in Trained/Elite Athletes
-trained athletes reach LT at about 75-80% of VO2max -Elite athletes can have their LT at 90% VO2max -reach LT at a higher speed setting than untrained athlete
Long, Slow Distance (LSD) Method
-training distance should be 2-5x the race distance OR the duration should be as long as 30min-2hr. -depends on the event; the longer the event's distance, the greater distance & longer duration -intensity should be approx. 70% VO2max or 80% HRmax (slower than race pace and below LT)
Duration of Work Bouts for Interval Training (Runners)
-training time, # of repetitions, and amount of rest depends on energy system trained -aerobic endurance athletes should train for longer intervals (4-5min ish) w/ fewer repetitions, w/ a work to rest ratio of 1:1/2\ -eg a 1,500m runner should complete three 1,200m repetitions in about 4:26 w/ about 2 minutes rest (assuming their best time is 5:16)
What is 'duration' dependent on?
-type of training method (if continuous running, speed play, or interval training) -current volume -intensity -frequency -training state -training stage
Components of an Aerobic Training Session
-warm up -stretch -calisthenics -component skills -workout,competition -cool down (followed by some stretching)
Electron Transport Chain (ETC)
-where oxidative phosphorylation occurs -oxidative reactions coupled with the phosphorylation of ADP (an endergonic process driven by the oxidation of reduced e- carriers) -constant flow of electrons -oxygen is the last recipient of the electrons
Can cross-training improve performance in the athlete's chosen sport/event?
-will NOT improve single-event performance to the same magnitude as mode-specific training only -adaptations induce through cross-training never exceed those induced by sport-specific training because cardiovascular, neuromuscular, and muscular adaptations are specific for the activity of choice
Tapering Strategies (6)
1. Use a progressive, fast decay exponential taper 2. Maintain training intensity 3. Reduce the volume by 41-60% preferably decrease in the duration of each training session 4. Maintain frequency in highly trained athletes, but reduce frequency 50-70% for moderately trained athletes 5. Continue the tapering intervention for 2 weeks (may vary from 4-28 days) 6. Ingest a high-CHO diet matched to the decrease in energy expenditure to avoid weight gain
Interval Training for a Mile Runner Attempting to run sub 4-minute mile
10 repeated 60 sec. 1/4 mile runs with 1 minute rest between reps (total of 2.5miles) Objective: -impose CV, metabolic overloads to increase VO2max -increase glycolytic energy capacity & lactate metabolism (faster rate of glycolysis and faster lactate production) -challenge (and thus develop) buffering capacities -displace the LT and associated fatigue (allows for faster training and competition paces as adaptations develop)
What % does performance typically increase from tapering?
2-3%
Physiological Training Goals
The 2 major adaptations sought from aerobic training: - develop the capacity of the central circulation to deliver O2 - increase the capacity of the trained musculature to extract & consume O2 -other factors besides these influence performance as well, but are not the main focus
Aerobic Power
VO2max -maximal consumption of oxygen per minute, and maximal capacity to produce ATP -best index of cardiorespiratory (CR) Fitness "quantitative expression of maximal capacity for O2 ATP regeneration"
"Milers" and acidosis
during a championship mile race there's also a very significant acceleration of glycolysis that leads to acidosis -milers can deal with short-lived, pH challenge (buffering capacity has been developed through glycolytic training)
What is the most important prescription variable?
intensity
