Anaerobic Training - Exsc Testing

Wingate Anaerobic Test

• Most popular anaerobic and supra maximal cycling test

• Requires a power level 2-4 times the participants max optimal consumption

Wingate Test Purpose

• Evaluate the availability of ATP-phosphocreatine by measuring the power generated in an all out cycle ergometer test

Wingate Anaerobic Test Determinants

• Peak power (PAP)

• Mean power (MAP)

• Total work (TW)

• Fatigue index (FI)

Anaerobic Metabolism Energy Contributions

• 66%

  • 21% Phosphagen

  • 45% Glycolytic

Aerobic Metabolism Contributions

• 34%

Peak Power (PP)

• Highest level of power achieved during test

  • Normally reached within 2, 5, 8, or 10 secs

• PCr pathway contributed ~43% of the anaerobic energy supply

  • Female = decreased 60% PCr level

  • Male = decreased 87% PCr level

Relative PP

• PP/BM

• When comparing individuals this result is of greater use

• Subject with less mass can reach higher energy than an athlete with more mass

Mean Power (MP)

• Average power reached over the 30 sec wingate test

• Often considered to be equivalent with anaerobic capacity

• Max rate that transfers energy from anaerobic glycolytic pathway

• Exhausting anaerobic energy system takes 40 sec to 2 mins

• Significant correlation with type 2 fibers

Relative MP

MP/BM

Fatigue Index

• Loss of power experienced from the moment PP is reach and the end of the test

• Rate of decrease in power during test expresses as a percent of PP

• Related to total capacity to produce energy through the ATP-PCr and anaerobic glycolytic pathways

• Very sensitive to training effects and sporting specialty

FI (%) Formula

• (PP - Power min / PP) x 100

  • (800W - 400W / 800W) x 100 = 50%

FI and Muscle Fibers

• High FI = High Type 2 Fibers

• Low FI = High Type 1 Fibers

Peak Power Time

• Time needed to reach peak power

• Results useful for talent identification

PP Time Results

• Short time

  • Greater proportion of type 2 fibers

  • Motor units recruited faster and more coordinated

  • Increased capacity for anaerobic work

• Longer time

  • Greater proportion of type 1 fibers

  • Fewer opportunities to recruit motor units in fast coordinated manner

Wingate Reliability

• Day to day variability similar to aerobic tests (about 5-6%)

• PP reliability coefficients high (0.95 to 0.98)

• MP CC for repeat WAnT within one week is high (0.98)

• Retesting reliability for FI ranges from low to moderately correlated (0.43-0.73)

  • Due to lack of familiarization to protocol and pacing

WAnT Validity

• No gold standard anaerobic test to compare

• Moderate relationship between:

  • High lactate levels

  • Accumulated oxygen deficit

  • Highest anaerobic capacities (MP)

• Significant relationship between:

  • PP and Total Work vs Type 2 Fiber Area and Percentage

  • FTx (Type 2) - 30%

  • Capillary Density - 50%

  • Creatine Kinase - 12%

WAnT Performance Validity

• Determined by different mechanisms

• Subjects with high work intensities are not performing as well as others at lower intensities

• Correlations

  • PP and 50m run (-0.91)

  • PP and vertical jump (0.90)

  • Low-moderate correlations between MP, 50m run, and 300m cycling (-0.79; -0.75)

  • Higher power outputs in elite cyclists

  • Predictability of run performance improves when power. is divided by BM

  • Lean Body Mass is positively correlated with MP

WAnT Methods

• Monark 828E cycle ergometer

• Power determined by:

  • Force of the resistance (kg)

  • Cadence or speed (rpm)

• Set cycle ergometer at a constant force the cyclist can generate the most power possible by pedaling at the highest cadence possible

• Rehearse procedure prior to test

  • Prep

  • Wingate protocol

  • Roles (timer, force setter, counter, recorder)

• Force setting

  • BW is necessary to prescribe the force setting

  • Equations are practical and approximate the optimal force setting

  • Leg ergometry

    • Force (kg) = BW*0.075

WAnT Protocol Components

• Warm-up

• Recovery Interval

• Acceleration Period

• Wingate Test

• Cool Down Period

Warm-up Period

• 5 min

• Cycle at low intensity

• Intersperse with 2-5 sprints of 4-6 secs working up to prescribed force

Recovery Interval

• 2-5 min

• Rest or cycle slowly against minimal force

Acceleration Period

• 1st phase: cycle for 5 secs at one third prescribed force at 60-70 rpm

• 2nd phase: cycle 5 secs against prescribed force while approaching near maximal RPM

Wingate Test (Component)

• Cycle at the highest RPM possible against the prescribed force

Cool-Down Period

• 2-3 mins

• Cycle slowly against minimal force

WAnT Technician Roles

• Timer

• Force Setter

• Counter

• Recorder

Timer

• Oversees the adminstration of test

• Warm-up → recovery interval → acceleration period → test → cool down

• Timer announces each 5 sec period

Force Setter

• Calculate, applies, and maintains appropriate forces during each protocol component

Counter

• Observes the pedaling of participants and counts each full 360º revolution

• Calls out the number of revolutions in each 5 sec interval, starting from 0 each interval

Recorder

• Responsible for recording all data associated with the entire protocol

WAnT Results

• High scores indicate a high degree of anaerobic fitness

Factors Associated with WAnT Scores

• Increased capacity to produce lactate

• Increased buffering capacity

• Higher storage of PCr

• Combination of increased motivation and tolerance of discomfort

• Aerobic capacity plays a small role

• Other factors

  • Type of pedals (5-12% increased in PP and MAP)

  • Resistance used

  • Standing (8-10% increase in PP and MAP)

Indicator of Anaerobic Fitness in Ice Hockey

• All levels use WAnT as an off-ice test to help assess hockey performance

• Analysis of ice hockey shift

  • ~30-60 seconds

  • ~70% of duration spent in high intensity skating

  • 30% aerobic metabolism for recovery

Off-ice Testing Uses

• Prediction of on-ice performance

• Evaluate players during recruitment

• Identify issues with conditioning

• Implement training practices

Ice Hockey Players and Anaerobic Fitness

• Professionals have a greater ability than all levels to sustain high levels of anaerobic work for 30 secs

• Ability to generate high levels of leg power in short bursts and then recover quickly during a 30-90 second shift

• Have increased PP and MAP relative to BW

  • PP_REL = 17.3 NHL vs 14.7 DIV I

  • MAP_REL = 11.9 NHL vs 9.5 DIV I

Repeated Sprint Tests for Anaerobic Performance

• Test may provide a more sport specific number and duration of intervals commonly performed

  • Many sports that utilize anaerobic energy systems involve 1-5 sec sprints separate by other lower intensity activities

On-ice Field Test Influences

• Environmental

• Ice conditions

• Player equipment

• Skating skill

• Stopping

• Starting

• Cornering

Laboratory-Based Cycling Test for Female Ice Hockey Players

• 5 min warm-up

  • 30 secs at 60 rpm

  • 30 secs at 100 rpm

  • 150 watts

• Post warm up participant can do any needed final mental or physical prep

• Cycling resume for 2 min at 70 rpm and 100 watts

• Verbal instruction to begin test and to gradually pedal to max rate within a 3 sec time period

  • Relative resistance simultaneously applied (0.095 w/kg)

• 4×5 sec sprint plus 3×10 sec active recovery

  • Active recovery: coast by pedaling 50 rpm at 75 watt

• 10 min cool down at 100-150 watts

Cycle Ergometer Peak Power Test in Running-Based Athletes

• Short tests of PP used to monitor performance and fatigue in team sports athletes

• Determining reliability of power output measures is important when

Reliability of Power Output

• Needed for monitoring performance measures:

  • Progession

  • Fatigue

  • Track Performance Longitudinally

Smallest Meaningful Change (SMC)

• 0.2 = between-athlete standard deviation

  • Refers to smallest meaningful or important effect statistic

• Used to monitor meaningful fatigue-induced reductions in cycle ergometer PP

• Important to work out these scores of SMC using same or similar population of athletes and using as many athletes as possible

Between Athletes Standard Deviation

Standard deviation calculated for a group of athletes using a series of monitoring tests

Cycling Protocol for Running-Based Athletes

• 2 min warm up

  • Athletes self-select an easy spin cadence with low resistance setting

• Following warm up athletes stop pedaling and the bike is adjusted

  • Wattbike cycle ergometer

  • Air-braked resistance (1-10 levels)

  • Magnetically braked resistance (1-7 levels) for climb control of 4

• On testers command a 6 sec max sprint is performed from a static starting position

6 sec vs 30 sec Anaerobic Tests for Athlete Monitoring

• Likely that shorter maximal efforts of around 6 sec are more reliable

• Frequent administration of max 30 sec sprint cycling test is not ideal for monitoring fatigue and performance due to unpleasant short term side effects

  • Nausea, vomiting, lightheadedness, headaches

• Testing should be quick and easy

• Practical for field use

• Should not be strenuous that training is compromised

Anaerobic Running Supramaximal Exercise Test Overview

• ~125% of VO_{2 MAX}

• ~60 seconds

• pH of 6.88 in gastrocnemius and vastus lateralis

  • ~7.0-7.2 = normal pH

• Laboratory-based test that is as simple as field-based test

  • Measuring total time running at a particular running speed at 20%

Anaerobic Running Supramaximal Exercise Test Versions

• Fast

  • 8 mph @ 20% incline

• Moderate

  • 7 mph @ 20% incline

• Slow

  • 6 mph @ 20% incline

Anaerobic Running Test

• Goal is to provide an exercise intensity that results in fatigue in 15-60 seconds

• Stresses the production of ATP in the anaerobic energy systems

  • PCr and anaerobic glycolysis

Anaerobic Running and Time

• If time to fatigue <15 seconds

  • greater emphasis on PCr system

  • No appreciable lactate accumulation

• 30-120 seconds of blood lactate levels reach as high as 15-25 mmol

  • Lactate remains elevated for ~60 mins

  • Corresponding pH of BLL is ~6.95

Anaerobic Running Test Methods

• Uses a combination of speed and incline to elicit max effort

  • Fast speed with no incline = fall of treadmill

  • Slow speed with max incline = not enough force production to continue up incline

• Warm-up period

  • ~7-10 mins in duration

  • Includes walking/jogging/short efforts

    • Short efforts = 10:20

  • Gradually increase speed and incline

• Test

  • Selection based off fitness level

• Cool-down period

  • 3-5 mins of walking fast to slow

Understanding Blood/Muscle Lactate Levels

• Make sure sample is coming from muscle being worked

• Three criteria represent what is occurring in body when tested:

  • Increase in lactate production and release from muscle

  • Decrease in lactate uptake and removal

  • Ratio of production:removal

Blood Lactate Symptoms

• Burning sensation

• Cramps

• Nausea

• Weakness

• Exhaustion