KINES 165 Exam 4 Outline

Exam 4 Outline - KINES 165

• Cardiovascular Fitness Index: The best index for cardiovascular fitness is related to the material covered in previous weeks.
• VO2 Max (Aerobic Power): Maximum oxygen consumption (VO2 Max) is a crucial measurement of maximal oxygen capacity for ATP regeneration.
• Aerobic Power and High-Intensity Exercise: Aerobic power (VO2max) is a vital factor for sustaining high intensity exercise as aerobic ATP synthesis rate is a function of oxygen consumption.
• Marathon vs. Miler: For a marathon runner, high VO2max (fast twitch muscle fibers) isn't as important as the ability to sustain a slower pace. Miler relies on building power and fast twitch to sprint.
• Oxaloacetate and Fatty Acid Oxidation: Oxaloacetate plays a key role in the Krebs cycle for fatty-acid oxidation. This process is only possible if sufficient oxaloacetate is available.
• Aerobic Adaptations and Intensity: Aerobic training adaptations increase at the same rate when duration and frequency are traded-off, keeping intensity consistent.
• Intensity and VO2max: Intensity is the most significant factor in improving both VO2max and lactate threshold.
• Training Method for Sub-4-Minute Mile: Interval training with high-intensity periods followed by rest periods is a good strategy for runners aiming for sub-4-minute miles.
• Speed Play (Fartlek): Variable-pace training that combines continuous training and interval training is known as fartlek. It includes varying pace from jogging to sprinting to add fun.
• Pace/Tempo Training: Pace/tempo training sessions target improvements in performance at a slightly faster-than-competition pace.
• Pace/Tempo Training Intensity: Training intensity should be at or slightly above the lactate threshold (LT) and at or slightly faster than competition pace (85-95% of HR max; 80-90% of VO2 max) for 20-30 minutes.
• Main Objectives of Pace/Tempo Runs: Develop a sense of race pace, improve the body's ability to sustain pace, and enhance the pattern of muscle fiber recruitment (Type I and Type IIa).
• 80/20 Rule: This rule suggests that 80% of training should be low intensity with 20% high intensity, focusing on the training of slow twitch fibers.
• Traditional vs. Reversed Periodization: The traditional model peaks in the third week of training, while the reverse model peaks in the first week.
• Training Periodization: Training load should be managed carefully throughout phases rather than being excessively high in any single period (i.e., 3:1). Increased periods should consider tapering periods to allow the body to recover.
• Tapering Strategy Recommendations: Highly trained athletes should maintain training frequency and reduce volume modestly. Moderately trained athletes should reduce frequency and volume more significantly.
• Cross-Training for Maintenance: Using cross-training methods that maintain intensity helps maintain cardiovascular and neuromuscular adaptations.

Additional Concepts

• Bohr Effect: A decrease in blood (pH) and increase in CO2 decrease hemoglobin's ability to carry oxygen.
• Warm-up Effects: Warm-ups lower viscous resistance, improve range of motion, and enhance metabolic and nervous system functioning.
• Allosteric Modulation: When molecules change the shape of proteins to change their function.
• Caffeine's Role: Caffeine mobilizes free fatty acids and can be helpful during exercise. But daily use can impact its efficacy.
• Glycemic Index (GI): A measurement of how quickly a carbohydrate-containing food increases blood glucose.
• Carb Loading: This technique increases glycogen storage for prolonged endurance exercise.
• Number of Reps for Different Goals: Endurance- 12 or more reps, strength- 2-6, muscular hypertrophy- 8-12.