Chapter 10

aerobic power training

VO2 max improvement through training

muscular strength

maximal force that a muscle or muscle group can generate

types of muscular strength

static and dynamic (varying by speed and joint angle)

1 RM

repetition max

maximal weight that can be lifted with a single effort

how to do RM

start with proper warm up and add weight until only 1 rep is possible

muscular power

rate of performing work

(how fast you can move something

(explosive aspect of strength)

power equations

P= force x (distance/time)

P= strength x velocity

is strength of power typically more important in athletics

power

what is typically the test control for testing power

distance

how is power typically measured with

electronic devices

muscular endurance

capacity to perform repeated muscle contractions or sustain a single contraction over time (repeated bouts of exercise)

number of repetitions at a given % 1 RM

(kind of like how long/how many times can you do it till failure)

how is muscular endurance increased

through gains in muscle strength and changes in local metabolic and CV function (increased vessels, flow, and output)

when comparing athletes to see who has the most muscular endurance what stat do you look at

most reps

weight does not matter at all

whoever does most reps at any weight will have the most endurance

aerobic power

rate of energy release by oxygen dependent metabolic processes

maximal aerobic power

max capacity for aerobic resynthesis of ATP

aka: aerobic capacity, maximal O2 uptake, VO2max

primary limitation of maximal aerobic power

CV system

how can you calculate max aerobic power

testable in a lab or estimable from field tests

anaerobic power

rate of energy release by oxygen independent metabolic processes ( glycolysis and ATP-PCr)

maximal anaerobic power

maximal capacity of anaerobic systems to produce ATP

aka anaerobic capacity

tests for maximal anaerobic power

maximal accumulated O2 deficit test

critical power test

Wingate anaerobic test

principle of individuality

not all athletes are created equal

genetics affects performance

variations exist in cell growth rates, metabolism, and cardiorespiratory and neuroendocrine regulation

individual variation explains high vs low responders

principle of specificity

exercise adaptations are specific to mode (training type), intensity, and duration of training

training program must stress the most relevant physiological systems for a given sport

training adaptations are highly specific to type of activity, training volume, and intensity

principle of reversibility

use it or lose it

training improves strength and endurance

detraining reverses gain

principle of progressive overload

must systematically increase demands on body to make further improvements

muscle overload and progressive training

muscle overload

muscles must be loaded beyond normal loading for improvement

progressive training

as strength increases, resistance or repetitions must increase to further increase strength

principle of variation (periodization)

systematically changes one or more variables to keep training challenging

variables: intensity, volume, and/or load

ex: increase volume, decrease intensity

ex: decrease volume, increase intensity

macrocycle

big picture training plan

usually several months to a year/ whole season long

composed of multiple varying mesocycles

mesocycle

smaller/shorter block of training time within the long training plan

usually a few weeks, often focused on a specific goal like strength, endurance, or power

3 types of contractions

concentric (CON), eccentric (ECC), and isometric contractions

what maximizes CON strength

inclusion of ECC

what improves action specific movements

eccentric contractions

does order of exercise matter

yes

what muscle groups should be trained first

large muscle groups before small

multijoint/multimuscle before single joint/muscle

what intensity should be trained first

high before low

what are rest periods based on

experience in training

rest periods for novice/intermediate lifters

2-3 mins between sets

rest periods for advanced lifters

1-2 mins between sets

why do novice and intermediate lifters need longer rest periods than advanced lifters

they have a lower economy of effort

so they have to put in more effort to reach the same results

static contraction resistance

muscle force without muscle shortening (just flexing)

aka isometric training

is static contraction resistance supported by evidence

initial research or observations showed positive results, but it’s not fully proven or consistently supported yet

still popular despite evidence

what is static contraction resistance best for

immobilized rehab situations (not good for gains but better than nothing)

benefits of using free weights (constant resistance)

tax muscle extremes but not midrange (you get high stress at some points, but underload the muscle in the midrange)

recruit supporting and stabilizing muscles

what type of weight training is better for advanced lifters

free weights

what type of weight training is better for novice lifters

machines

why are machines better for novices

they are safer, easier, and more stable

benefits of using machine weights

may involve variable resistance

limit recruitment to targeted muscle groups

dynamic eccentric training

emphasis on ECC phase of contraction because the muscle’s ability to resist force is greater than with CON training

theoretically produces more strength gains than CON (supported by more and more studies)

what types of workouts maximize strength gains

both ECC and CON together

which contraction type is most important for hypertrophy

ECC

variable resistance training

low resistance in weakest range of motion and high resistance in strongest range of motion

why is variable resistance training good

at every point in the movement, the resistance is adjusted so it feels consistently challenging relative to how strong you are there

so instead of too hard in some spots and too easy in others it becomes appropriately hard the entire time

example of variable resistance training

using bands on a squat:

Bottom (you’re weaker) → less band tension → manageable

As you stand up (you’re stronger) → band stretches → more resistance

So your muscles are always working near their max ability for that position

isokinetic training

movement/contraction at a constant speed

angular velocity can range from 0 degrees/sec to 300 degrees/sec

strong force is opposed by more resistance

weak force is opposed by less resistance

theoretically maximal contraction at all points in range of motion

types of resistance in isokinetic training

electronic, air, or hydraulics

plyometrics

stretch-shortening cycle exercise

uses stretch reflex rot recruit motor units

stores energy during ECC and releases during CON

supposedly bridges the gap between speed and strength training

leads to lots of soreness when novice

electrical stimulation

current passed across muscle or motor nerve

no evidence of further supplemental gains in healthy training athletes

benefits of electrical stimulation

reduces strength loss during immobilization

restores strength and size during rehab

ideal for recovery from injury or surgery

core muscles

trunk muscles around spine and viscera:

abdominal muscles, gluteal muscles, hip girdle, paraspinal, other accessory muscles

exercises for core training

yoga, pilates, tai chi, physioball

benefits of core training

proximal stability aided by distal mobility

may decrease likelihood of injury

increases muscle spindle sensitivity which allows greater state of readiness for joint loading

most common muscle fiber in core muscles

type I, responds well to multiple sets and high reps : fatigue resistant

anaerobic or aerobic power training specificity

train sport specific metabolic systems

design programs along a continuum from short sprints to long distances

power training type for sprints

anaerobic (ATP-PCr)

power training type for long sprint and middle distances

anaerobic (glycolytic)

power training type for long distance running

aerobic (oxidative)

group exercise training

variety of options for cardiovascular, strength, and flexibility training

equivalent health benefits between different groups of exercise

increased HDL and lean muscle mass

decreased fasting glucose, LDL, triglycerides, and fat mass

improved satisfaction, enjoyment, motivation, quality of life

interval training

repeated bouts of high/moderate intensity interspersed with rest or reduced intensity

benefits of interval training

more total exercise performed

improved glucose control, insulin sensitivity, and endothelial function

appropriate for all sports and activities

how to set interval training

choose mode then adjust:

rate of exercise interval

distance of exercise interval

number of reps and sets per session

duration of rest and active recovery

type of activity during active recovery

frequency of training per week

exercise interval intensity measured by what

duration/distance or % HR max

more practical way to measure exercise interval intensity

duration and distance

example: use best time at set distance, adjust duration by desired intensity

what metabolic system is used at the highest intensity

ATP-PCr 90-98%

what metabolic system is used at medium intensity

anaerobic glycolytic 80-95%

what metabolic system is used at the lowest intensity

aerobic oxidative 75-85%

more accurate way to measure exercise interval intensity (better index of physiological capabilities)

% HR max

how is % HR max determined

by lab test, all out run

% HR max intensity for ATP-PCr use

90-100%

% HR max intensity for aerobic glycolytic use

85-100%

% HR max intensity for aerobic oxidative use

70-90%

device used to measure HR during entire workout

HR monitor distance of interval

what is the distance of interval determined by

requirements of activity

distance interval range for sprint training

30-200m

distance interval range for distance training

400-1500+m (cant do super long distances without overtraining)

what is the repetition and sets per session determined by

sport specific

short, intense intervals = more repetitions and sets

longer intervals = fewer repetitions and sets

what is the duration of rest interval determined by

depends on athlete recovery speed based on HR recovery

what determines HR recovery time

fitness and age

0-30 years old = HR should drop to 130 to 150 bpm

30+ = subtract 1 beat for every year over 30

HR for active recovery between sets

less than 120 bpm

make sure HR drops (not to rest but enough) for internal recovery

recovery intensity for high exercise intensity

lower recovery intensity

with better fitness what happens to rest duration and intensity

higher intensity rest activity or shorter rest duration

what is the frequency of training determined by

purpose of interval training

examples:

world class runner: 5-7 times per week

swimmers: interval training every week

team sports: 2-4 times per week

continuous training

training without intervals (endurance heavy)

can be high or low intensity

target metabolic pathway for continuous training

oxidative, glycolytic systems

high intensity continuous training example

85-95% HR max

occurs closer to competition/race time

low intensity continuous training example

long slow distance training

long slow distance training (LSD training)

60-80% HR max***

50-75% VO2max***

near race pace

main objective of LSD training

distance, not speed

less cardiorespiratory stress

greater joint and muscle stress (overuse injuries as a result)

example of LSD training plans

15-30 mi/day

100-200 mi/week

fartlek training

pace varied from sprint to jog at discretion

included continuous training AND interval elements

used primarily by distance runners (bc fun, engaging, variable, supplant for other types of training)