Kines 165 Exam 4 Outline

Exam 4 Outline - Kines 165

• Cardiovascular fitness is best measured by VO2 max, maximum oxygen consumption
• VO2 Max is a quantitative expression of maximal capacity for O2 ATP regeneration
• Aerobic power (VO2max) is crucial for high-intensity exercise. Aerobic ATP synthesis rate is a function of O2 consumption rate
• Marathon runners prioritize building power and fast-twitch muscle fibers; marathon pace does not require high aerobic ATP synthesis rates
• Lactate threshold is important to marathon runners
• Oxaloacetate is a key player in the Krebs cycle, necessary for fatty acid oxidation for energy production
• Fatty acid oxidation requires sufficient oxaloacetate within the Krebs cycle
• Muscle contraction increases Ca++ concentration, which accelerates glycolysis
• Intensity and workload are the primary determinants of aerobic adaptations and performance enhancements
• VO2max is a better measurement for maximizing aerobic capacity
• HR and VO2 are strongly correlated in the range of 120-180 bpm; relationship is direct
• Heart rate is a one-to-one and consistent ratio with VO2 max assessment
• Training intensity and total work are key to aerobic training adaptations.
• Training frequency and duration can be adjusted if intensity and total work remain constant
• Intensity is the most important factor in improving VO2max and lactate threshold
• Lactate threshold is a better indicator of aerobic endurance performance than VO2 max
• Heart rate based training methods are different from lactate based methods
• Aerobic training adaptations grow similarly when duration and frequency are traded off as long as intensity is kept constant
• It is typically recommended that exercise frequency, intensity, or duration should not increase more than 10% each week
• Speed play training blends continuous and interval training with varied paces to add fun and variety
• Pace/tempo training targets adaptations for performance at or above lactate threshold
• Main objectives of pace/tempo runs include developing a sense of race pace and enhancing the body's capability for sustaining that pace.
• The 80/20 training rule emphasizes 80% low intensity training and 20% high-intensity training with the goal of prioritizing efficient CR system training and slow-twitch fiber development.
• Training adaptations for improved performance that follow training can occur after reaching VO2 max with increasing role of lactate threshold.
• Training periodization (3:1 cycle) shows that athletes achieve peak training load in their 3rd week, though this could lead to fatigue if athletes aren't ready.
• Reversed 3:1 periodization, with high load in the 1st week and decreasing throughout, can promote attainment of higher training volume and intensity.
• Tapering techniques should reduce training volume by 41-60%, preferably by reducing duration of sessions, to heal from training and aid in recovery
• Training periodization methods can be changed to help with plateauing
• Cross training can help maintain cardiovascular or neuromuscular adaptations
• Ergogenic aids are utilized to improve physiological variables
• Bohr Effect details the relationship of blood pH, oxygen in blood, and carbon dioxide in blood.
• Warm-ups lower viscous resistance of muscles, increase range of motion and facilitate metabolism/nerve impulse transmission
• Allosteric modulation alters protein function based on ligand induced shape changes, including the binding sites for CO2 and H+ to hemoglobin.
• Using caffeine can help mobilize and use free fatty acids for fuel.
• An athlete should avoid consuming caffeine 4-6 days before competition to get the most out of it's ergogenic effect
• Diuretics can be used to mask other drugs

Other Concepts

• Hierarchy (macro -> meso -> micro cycles) to focus training for specific needs
• Reversibility: If training stops, then training adaptations will likely be lost
• Hypertrophy: Muscle growth and enlargement happens via myofibrils
• Hyperplasia: Increase in muscle fiber, generally more of an enlargement in a muscle section
• Oxaloacetate: Critical for fatty acid oxidation within the Krebs cycle
• mTOR : Protein kinase, important regulator of protein synthesis
• Glycemic Index (GI): Measurement of food's effect on blood glucose levels; can be high, moderate or low
• Carb Loading: Glycogen storage technique for high endurance athletes lasting over 90 minutes
• Classical Method: Hard training, protein, 7 days before event; reduced training load with carb intake after these days; 7 day plan
• Redline Method: Maintains normal diet; decreases training load first 3 days, increases carbs next 3 days, and reduces training even further in 7th day of plan
• Number of reps associated with improving endurance, strength and hypertrophy are mentioned