Week 11 Lecture
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Define intensity
The overload needed to bring about a training effect
CRF improves at ______% of VO2 max
60-80
What is the direct method of determining target heart rate range (THR)
Determined from max GXT, HR at 60-80% of VO2 max
What is the indirect method of determining THR
• subtract resting HR from max HR to obtain heart rate reserve HRR Then • take 60-80% of HRR Then • Add each HRR to resting HRR to obtain THR range
What is another method to get THR
Take 70% and 85% of max heart rate as THR range
For strength gains in an untrained individual, ___ sets of ___% 1-rm _______ days a week
• 4 sets • 60% • 3 days a week
Define Inter-individual Variability
Identifies that a specific training stimulus may incur different results based on individual factors
List the principles of exercise prescription
• Specificity • Progression • Overload • Inter-individual Variability • Initial values • Diminished returns • Reversibility • Supercompensation
List the elements to exercise prescription
• Mode • Intensity • Duration • Frequency • Progression
List 4 metabolic adaptations
• Mitochondrial potential • Fat metabolism: increased lipolysis • CHO metabolism - enhanced capacity to oxidise CHO • Muscle fibre type and size
List 7 CV adaptations
• Cardiac hypertrophy • Plasma volume • Heart rate • Stroke volume • Cardiac output • Oxygen extraction • Blood pressure
What are the three phases of the OPT model of performance training
Muscular stabilisation Strength Power
What are the three components to exercise treatment?
• Needs analysis • Setting program goals • Acute program variables (intensity, set number, rest duration)
What are the four factors that contribute to increased lipolysis with training
• increased skeletal muscle blood flow • Increased fat mobilising and metabolising enzymes • Increased muscle mitochondrial respiratory capacity • Decreased catecholamines
State what happens to blood flow distribution during sub-maximal exercise ?
Blood is distributed from fast twitch fibres to slow twitch fibres
State what happens to blood flow distribution during maximal intensity exercise ?
Further blood is shunts away from less important organs ( renal and digestive tract)
How will Improved fitness effect respiratory rate? And why?
Decreased resp. rate Due to increases in tidal volume of air inspired and expired
List 3 net improvements that occur as a result of pulmonary adaptations
• Lower respiratory rate • Reduced lactate production of ventilatory muscles • Respiratory muscles enhance the ability to utilise circulating lactate as a fuel
What is the inverted “U” hypothesis
Graph using an inverted “U” to state that performance, happiness and health (y axis) are related to stress level (x axis)
Define overreaching
Unplanned, excessive overload
Define overtraining
Untreated overreaching, that results in breakdown and longer recovery
List 5 symptoms of overtraining syndrome
• Mood state disturbance (apathy, depression) • Poor performance with high fatigue • Elevated resting HR • Loss of appetite • Weight loss and hair loss
The release of what 3 enzymes/substrates in muscle is related to DOMS
• Creatine kinase • Myoglobin • Troponin
Name 3 factors contributing to DOMS
• Minute tissue tears • Acute inflammation • Fluid retention