Training for Performance

Question 1

What factors does ‘specificity’ relate to in terms of training?

Answer 1

• specific muscles involved
• specific energy systems used

Question 2

Describe the ‘overload’ principle

Answer 2

• Increased capacity of a system in response to training above the level to which it is accustomed.
• Too much leads to overtraining or overreaching.

Question 3

Why is ‘rest’ and important training principle?

Answer 3

• Important to manage recovery time to optimise adaptive response and avoid overtraining

Question 4

Do males and females respond differently to training programs?

Answer 4

No - Males and Females respond similarly to training programs.

Training programs should be individualized to all.

Question 5

Training improvement is always greater in..?

Answer 5

Individuals with lower initial fitness.
- 50% increase in VO2 max in sedentary adults.
- 10 to 20% improvement in normal, active subjects.
- 3 to 5% improvement in trained athletes.

Question 6

Is anaerobic or aerobic capacity more genetically determined?

Answer 6

Anaerobic capacity is more genetically determined than aerobic capacity.
- training can only improve anaerobic performance to a small degree
- largely dependent on 2x fibres (determined early in development)

Question 7

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

Answer 7

• A high VO2 max (determined 50% genetics)
• Superior exercise economy/efficiency.
• A high lactate threshold and critical power.

Question 8

What is the difference between Genotype A and E?

Answer 8

Genotype A - low responders
-Possess a relatively low untrained VO2 max.
-Often exhibit limited exercise training response, as VO2 max improves by 5% or less

Genotype E - high responders
-Individuals with the ideal genetic makeup required for champion endurance athletes.
-Possess a relatively high untrained VO2 max.
-Often increase VO2 max by 50% with train

Question 9

What does a warm-up do?

Answer 9

• Increase CO and blood flow to skeletal muscle
• Increase muscle temp + enzyme
• Reduce risk of exercise-induced muscle injury

Question 10

What does a cool-down do?

Answer 10

Return blood “pooled” in muscles to central circulation.

Question 11

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

Answer 11

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

Question 12

What is aerobic training designed to improve?

Answer 12

• VO2 max
• lactate threshold
• running economy

Question 13

What are the lab tests used to quantify endurance exercise potential?

Answer 13

• lactate threshold
• ventilatory threshold
• critical power
• exercise economy

high lactate threshold = can work at high % of VO2 max.

Question 14

What is peak running velocity?

Answer 14

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

Peak running velocity = inversely correlated to endurance race finish times.
- running velocity in training accounts for 40% (marathon) - 80% (5km) of race performance improvements.

Question 15

What intensity is low-intensity exercise (long, slow) usually at?

Answer 15

• 50-65% VO2 max, 60-70% HRmax
• training duration greater than event of comp duration

Question 16

What does long, slow distance training target?

Answer 16

• Targets the aerobic base – underpins many performance demands
• However, short-term, high-intensity training is better for improving VO2 max.

Question 17

What is the best training intensity %VO2 max) to improve VO2 max?

Answer 17

~80%

Question 18

What is a practical variable to monitor exercise intensity?

Answer 18

Heart rate expressed as a % of HRmax.

Question 19

What are the 5 intensity zones (%HRmax, VO2 max, blood lactate levels)

Answer 19

1 - 60-70%HRmax, 50-65%VO2max, 0.8-1.5mmol. L

2 - 72-82%HRmax, 66-80%VO2max, 1.5-2.5mmol. L

3 - 83-87%HRmax, 81-87%VO2max, 2.6-4.0mmol. L

4 - 88-92%HRmax, 88-93%VO2max, 4.1-6.0mmol. L

5 - 93-100%HRmax, 94-100%VO2max, >6.1mmol. L

Question 20

What are most injuries a result of ?

Answer 20

Overtraining -
- short-term - HIE
- prolonged - LIE

Question 21

Why is recovery rapid for ATP-PC system?

Answer 21

Little lactate is produced

Question 22

What are the 3 types of strength training exercises?

Answer 22

isometric/static - application of force without joint movement
dynamic or isotonic - include variable resistance exercises
- isokinetic - exertion of force at constant speed

Question 23

What are strength training adaptations (week 9)?

Answer 23

• increased muscle force production (proportional to muscle CSA)
• increased muscle mass (hypertrophy + hyperplasia)

Question 24

Resistance-training programmes - what is ‘intensity’ based on?

Answer 24

%1RM

Question 25

What is the difference between strength vs power?

Answer 25

strength - ability to exert force in order to overcome a resistance power - ability to exert force with respect to time (rate at which force can be applied)

Question 26

What are the general strength-training principles?

Answer 26

- Improvements in strength via progressive overload - Intensity (8-12 RM) - No. of sets for maximal strength gains (2+ sets results in greater strength gains) - Frequency (2-4 days per week, 4-6 if using split routines) - Specificity - involve muscles used in comp, speed of muscle shortening similar to those used in events

Question 27

What are sex differences in response to strength training?

Answer 27

- UT males have greater absolute strength than UT females - Strength/CSA of muscle is similar between male and female - no differences in response to short-term training (men = greater hypertrophy in response to long-term training - higher testosterone)

Question 28

Combined strength and endurance training may limit strength gains vs. strength training alone. What does this depend on?

Answer 28

- training state - volume and frequency of training - way the 2 methods are integrated endurance training >3 days per week and 30-40 mins per day will impact strength gains

Question 29

What are suggested recommendations for combined strength and endurance training?

Answer 29

* Perform strength and endurance training on alternate days for optimal strength gains. * Athletes whose sport requires maximal strength should avoid concurrent training.

Question 30

In terms of carb availability, what is the influence on endurance training-induced muscle adaptations?

Answer 30

Low muscle glycogen is a positive influence on endurance training-induced adaptations - promotes increased proteins synthesis and mitochondria formation 2 common approaches: - restrict dietary carbs (may cause fatigue and limit training) - train 2x per day (every other day)

Question 31

In terms of protein availability and MPS, what is the influence on training-induced muscle adaptations?

Answer 31

Ingesting protein increases rate of protein synthesis post-training - important for endurance and resistance training - need to plan protein intake around workouts (amount and timing)

Question 32

In terms of supplementation with mega doses of antioxidants, what is the influence on training-induced muscle adaptations?

Answer 32

Antioxidant supplements may prevent damage and fatigue induced from free radical production * However, high doses of antioxidants may block training adaptations. * Free radicals activate signalling pathways involved in muscle adaptation to training.

Question 33

What are DOMS due to?

Answer 33

Due to microscopic tears in muscle fibers or connective tissue. * Results in cellular degradation and inflammatory response. * Not due to lactic acid.

Question 34

What causes DOMS more, concentric or eccentric exericse?

Answer 34

Eccentric exercise - slowly begin a specific exercise over 5-10 training sessions to avoid DOMS

Question 35

What are common treatments for DOMS?

Answer 35

Rest, ice, compression, and elevation (RICE) along with the use of nonsteroidal anti-inflammatory drug

Question 36

Stretching exercises improves flexibility. Does this reduce injury risk?

Answer 36

Limited evidence that flexibility reduces injury risk.

Question 37

What is tapering?

Answer 37

The short-term reduction in training load prior to competition - improves performance in both strength and endurance events (can reduce training load by 60% without reduction in performance) - allows muscles to resynthesize glycogen and heal from training-induced damage

Question 38

Training periodisation, what are the 3 cycles?

Answer 38

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

Question 39

Why is planning for peak performance during the year important?

Answer 39

-Structure training across the year to target difference performance demands -Timing to develop aspects of endurance, strength, speed and skills will need to be different/focused -Taper and maintenance considerations will depend on the sport.

Question 40

What are some common training mistakes?

Answer 40

Overtraining - workouts too long/strenuous (greater problem than undertraining) Undertraining Performing non-specific exercises - don't enhance energy capacities used in competition Lack of a long-term training plan - misuse of training time Failure to taper before a performance - inadequate rest; compromises performance