Week 10 - Training for performance

Question 1

What do training programs need to match?

Answer 1

the aerobic and anaerobic demands of the sport

Question 2

Training principle - Specificity

Answer 2

specific muscles involved, specific fiber type used and specific energy systems that are utilized

Question 3

Training principle - Overload

Answer 3

increased capacity of a system in response to training above the level to which its accustomed.

Question 4

Training principle - Rest

Answer 4

important to manage recovery time to optimize adaptive responses and avoid overtraining.

Question 5

Training principle - Reversibility

Answer 5

training effect/adaptations can be quickly lost

Question 6

What are the 3 main energy systems that contribute to sport?

Answer 6

ATP-PC system
Glycolysis
Aerobic metabolism

Question 7

In what individuals are training improvements always greater?

Answer 7

individuals with lower initial fitness
- 50% increase in V02max of sedentary adults
- 10-20% improvement in normal, active adults
- 3-5% improvements in trained athletes (this may be an important difference)

Question 8

What is more genetically determined - anaerobic capacity or aerobic capacity? Why?

Answer 8

Anaerobic capacity
- Training can only improve anaerobic performance to a small degree.
- Dependent largely on fast (2x) fibers which is determined early in development.

Question 9

What are the 3 key elements that contribute to aerobic performance?

Answer 9

• A high VO2 max
• Superior exercise economy/efficiency
• A high lactate threshold and critical power

Question 10

How does genetics influence training-induced changes in V02max? Refer to low responders (genotype A) and high responders (genotype E).

Answer 10

Low responders - Genotype A
- Possess low untrained V02max
- Often exhibit limited exercise training response as VO2max improves by 5% or less.

High responders - Genotype E
- Individuals with ideal genetic makeup
- Possess relatively high untrained V02max
- Often increase V02max by 50% with training.

Question 11

What is the purpose of a warm-up?

Answer 11

• Increases cardiac output and blood flow to skeletal muscle.
• Increases muscle temperature and enzyme activity.
• Can reduce risk of exercise-induced muscle injury.

Question 12

What is the purpose of a cool-down?

Answer 12

return blood “pooled” in the muscles back to the central circulation

Question 13

What are the 3 primary training methods to improve aerobic power?

Answer 13

• Interval training.
• Long, slow distance.
• High-intensity, continuous exercise.

Question 14

What is training targeting aerobic power designed to improve?

Answer 14

• VO2 max.
• Lactate threshold.
• Running economy

Question 15

What are the key laboratory tests that VO2max training approaches are founded on?

Answer 15

1) Lactate threshold: incremental intensity test with blood lactate samples
2) Ventilatory threshold: ventilatory response to incremental work
3) Critical power: submaximal power output that can be maintained for indefinite periods
4) Exercise economy: metabolic and mechanical influencing movement economy

Question 16

Peak running velocity

Answer 16

highest speed that can be maintained for 5+ seconds, 60seconds, etc

Question 17

What is the relationship between peak running velocity and endurance race finish times (5k)?

Answer 17

inversely correlated - as running peak velocity increases, endurance race finish time decreases

Question 18

What % does running velocity in training account for race performance improvements?

Answer 18

40-80%
- 40% in marathon
- 80% in shorter distances (e.g. 5km)

Question 19

High intensity interval training (HIIT)

Answer 19

repeated high intensity exercise bouts (85-100%HRmax), separated by brief recovery periods.

Roger Bannister trained using HIIT when he broke 4-minute mile in 1954.

Question 20

What is the training outcome of HIIT?

Answer 20

improved V02max, running economy, and lactate threshold better than low-intensity intervals.

Question 21

What is the main adaptation elicited by high-intensity interval exercise (even as little as 30 seconds)?

Answer 21

increases mitochondrial volume

Question 22

What are the key attributes of long, slow distance training (popular means of training in 1970s)?

Answer 22

Low-intensity exercise
- 50-65%V02max OR 60-70% HRmax.

Training duration is greater than the event or competition duration.

Training improvements are based on the volume of training.

Question 23

What is better at improving V02max - long, slow distance training OR short, high-intensity training?

Answer 23

short-term, high-intensity training

Question 24

What are the attributes of high-intensity, continuous exercise?

Answer 24

• An excellent method of increasing V02max and lactate threshold.
• High-intensity exercise at or slightly above lactate threshold. 80-100%V02max for most athletes.
• We monitor intensity using HR.

Question 25

What is a practical variable used to monitor exercise intensity?

Answer 25

heart rate expressed as a % of HR max

Question 26

What is the "10% rule" for increasing training load?

Answer 26

Athletes should increase intensity or duration <10% per week to avoid overtraining.

Question 27

What are most injuries a result of? What are other injury risk factors?

Answer 27

Overtraining Other injury risks: - Strength and flexibility imbalance - Footwear problems - Malalignment - Poor running surface - Disease (arthritis)

Question 28

How would you train to improve anaerobic power via the ATP-PC system?

Answer 28

- Short (5-10secs), high-intensity work intervals. - 30-60sec rest interval as little lactic acid is produced so recovery is rapid.

Question 29

How would you train to improve anaerobic power via the glycolytic system?

Answer 29

- Short (20-60secs), high-intensity work intervals. - May deplete muscle glycogen levels.

Question 30

Describe the 3 types of strength training exercises.

Answer 30

Isometric (static) = application of force without joint movement (plank) Dynamic or isotonic = included variable resistance exercise Isokinetic = exertion of force at constant speed

Question 31

Describe the two main adaptations to strength training.

Answer 31

1) Increased muscle force production: proportional to muscle cross-sectional area 2) Increased muscle mass: includes hypertrophy and hyperplasia

Question 32

Volume

Answer 32

number of repetitions and number of sets

Question 33

How is strength different to power?

Answer 33

strength is the ability to exert force to overcome resistance whereas power is the ability to exert force with respect to time.

Question 34

Describe the general strength-training principles.

Answer 34

Improvements in strength achieved via progressive overload (periodically increasing resistance) Intensity: 8-12RM 2+ sets result in greatest strength gains and hypertrophy. Frequency: 2-4 days per week to incorporate rest days Specificity: should involve muscles used in competition, speed of muscle shortening similar to speeds used in events.

Question 35

Do untrained males or females have a greater absolute strength? But, what is similar between males and females?

Answer 35

Untrained males have greater absolute strength compared to untrained females: 50% upper body and 30% lower body stronger. Strength per cross-sectional area of muscle is similar.

Question 36

How does a resistance training program aimed at maximising muscular endurance differ to one that emphasizes muscular strength?

Answer 36

- More reps:10-15 reps instead of 8-12 - Lower intensity: 30-50% of 1RM compared to 60-70% - Rest between sets: 1minute rather than 2-3mins

Question 37

Describe sex differences in response to short-term and long-term strength training.

Answer 37

There are no sex differences in response to short-term strength training. However, men exhibit greater hypertrophy as a result of a long-term training due to higher testosterone levels.

Question 38

What is the effect of combining strength and endurance training?

Answer 38

may limit strength gains compared to just strength training alone. This depends on: - Training state of individual. - Volume and frequency of training. - Way the two methods are integrated.

Question 39

How does low muscle glycogen have a positive influence on endurance training-induced adaptations?

Answer 39

Promotes increased protein synthesis and mitochondria formation due to a higher activation of PGC-1a.

Question 40

What are two common approaches to limiting muscle glycogen for exercise to elicit endurance training-induced adaptations?

Answer 40

1) Restricting dietary carbohydrates 2) Train twice per day (every other day) with the second training session with lower muscle glycogen.

Question 41

How does protein ingestion influence training-induced muscle adaptations?

Answer 41

it increases the rate of protein synthesis post-training

Question 42

What is the effect of antioxidant supplements on training-induced muscle adaptations?

Answer 42

They prevent damage and fatigue caused from free radical production. But high doses of antioxidants may block training adaptations.

Question 43

Describe delayed onset muscle soreness (DOMS) - When does it appear? - What is it due to? - What type of exercise causes more damage?

Answer 43

- Appears 24-48hrs after strenuous exercise. - Due to microscopic tears in muscle fibers or connective tissue. This results in cellular degradation and inflammatory response - Eccentric exercise

Question 44

What are common treatments for DOMS?

Answer 44

Rest, Ice, Compression, and Elevation (RICE) Use of nonsteroidal anti-inflammatory drugs (ibuprofen, aspirin, naproxen)

Question 45

Explain methods used when training to improve flexibility?

Answer 45

Static stretching: holding a stretch position (10-60secs, 3-5 times). Dynamic stretching: ballistic stretching movements. Proprioceptive neuromuscular facilitation (PNF): preceding a static stretch with isometric contraction of muscle being stretched (requires training partner).

Question 46

Explain the training concept "Tapering".

Answer 46

Short-term reduction in training load prior to competition. Improves performance in both strength and endurance events. Allows muscle to resynthesize glycogen and heal from training-induced damage.

Question 47

Explain the training concept "Periodization".

Answer 47

systematic approach to planning and programming training to optimise performance at a given time point

Question 48

Macrocycle Mesocycle Microcycle

Answer 48

entire season/year 2-6 weeks - target specific training goals 7 days - focus block of training (e.g. prep for matchday or competition)

Question 49

What are common training mistakes?

Answer 49

*Overtraining *Undertraining *Performing non-specific exercises *A lack of long-term training plan *Failure to taper before performance

Question 50

Which factor does NOT contribute to the endurance exercise training-induced improvement in V02max?

Answer 50

increased maximal HR The two factors that are responsible are increased maximal SV and CO.

Question 51

Following several weeks of endurance exercise training, the capacity to transport glucose into skeletal muscle fibers is increased. What is the training-induced change that contributes to this training effect?

Answer 51

the increase in the number of GLUT4 glucose transporters

Question 52

Endurance exercise training results in an increase in mitochondria volume within skeletal muscle fibers. The process of synthesizing mitochondria in cells is called ______.

Answer 52

mitochondrial biogenesis

Question 53

What does the enhanced capacity of the trained muscle to use fatty acids as a fuel result in?

Answer 53

- Increased uptake of fatty acids - Decreased utilization of muscle glycogen - Sparing of blood glucose