KINES 165 Exam 4 Overview

Exam 4 Outline - KINES 165

• Cardiovascular Fitness: The best index/measurement of cardiovascular fitness is VO2 Max (aerobic power), the maximum oxygen consumption. This relates to the ability to sustain high-intensity exercise as aerobic ATP synthesis is a function of O2 consumption.

• Marathon vs. Miler: For a miler, prioritizing power and fast-twitch muscle fibers is more important than for marathon runners, who focus on endurance and a slower pace, not requiring the same rate of aerobic ATP synthesis.

• Oxaloacetate: A key player in the Krebs cycle; crucial for fatty acid oxidation. Fatty acid oxidation in the Krebs cycle is only possible if oxaloacetate is available.

• Aerobic Adaptations: Intensity and volume of work are the biggest determinants of aerobic adaptations and performance improvements. %VO2max is often recommended for high-performance training over %HRmax. %VO2max and %MHR are often, but not always, one-to-one ratios and are inconsistent.

• Heart Rate and VO2: A strong relationship exists between heart rate (HR) and oxygen uptake (VO2) in ranges of 120-180 bpm, when stroke volume remains fairly stable.

• Training Progressions: Resting heart rate decreases and the pace needed to maintain a given target training heart rate increases as training progresses.

• Lactate Threshold: An athlete's lactate threshold is an important criterion for aerobic endurance performance. Sometimes a better indicator than VO2max.

• Types of Training:

  • Interval Training: Alternating periods of high-intensity exercise with recovery periods.
  • Tempo Training: Sustained effort at or slightly above lactate threshold.
  • Fartlek Training: Varied pace running, combining high-intensity bursts with lower-intensity periods.
  • LSD (Long Slow Distance): Low-intensity, long-duration training, typically slower pace.

• Training Adaptions Aerobic training grows at the same rate when duration and frequency are traded off, so long as the intensity remains the same

• Training Considerations:

  • Intensity: The most important factor in improving VO2max and lactate threshold. It should not increase more than 10% per week.
  • Frequency and Duration: Can be traded off to maintain the same work intensity.
  • 3:1 Periodization: This is a method of training where the highest training volume is in the third week, followed by a reduction in the fourth, for recovery. Similar ideas exist for other weekly, monthly, and annual cycles or rotations.
  • Tapering: Reducing training load before competition to optimize performance.
  • Cross-training: Maintaining conditioning or fitness while reducing training load from primary training due to injury during non-training periods.

• Training Methods and Focus: -Training methods such as interval training, pace/tempo training, and fartlek training are methods used to improve performances for running events such as a 5k or a 10k. -These different training methods target specific adaptations.

• 80/20 Rule: Focuses on high-intensity training (20%) and low-intensity training (80%) in a training cycle

• Training for Speed: Specific, interval or "short burst" type workouts are helpful for developing speed as it involves training the muscle responses for speed demands.

• Important Factors for Training: Individuality is key for training, as different individuals have different characteristics and require different types and durations of training. Also, considering current fitness level, response to training, and genetic endowment are critical in training adaptations. Current fitness level, response to training, and genetic endowment are needed to develop programs tailored for each individual.

• Reversibility: Training adaptations are lost when training is ceased or significantly reduced; this means fitness levels decrease and fitness reverts back toward pre-training levels.

• Hypertrophy: Increase in muscle size. This is due to an increase in muscle fiber volume or replication.

• Glycemic Index (GI): The glycemic index (GI) is a ranking of carbohydrates on how quickly they raise blood glucose levels. High GI carbohydrates spike blood glucose more rapidly than low GI carbohydrates.

• Carb Loading: Increasing glycogen storage in muscles before endurance events to improve performance.

• Exam Questions:

  • Multiple-choice questions matching definitions with terms like overload, progression, specificity.
  • Questions regarding specific methods such as pace/tempo, interval, etc.
  • Questions related to identifying the best indicator of aerobic endurance.