Chronic Adaptations of Aerobic Training 11-12-07

Interval Training

Interval training programs are the mode of exercise to covert strength into endurance.


Work: rest ratios (not a lot of research)

Energy Systems/W:R/Recovery
O2 system/1:1/minimal
Anaerobic Glycolysis/1:2-1:4/partial
Phosphagen/1:5-1:10/complete

Example: If an athlete does a 7-minute mile, they get a 7-minute break before the next interval in a 1:1 ratio.
If an athlete does a two-minute sprint, at 1:4 ratio, they would get an 8-minute break.
These numbers obviously depend on the conditioning of the person.
Work is going to be slightly higher than what they are accustomed to.
Use distance and rating of perceived exertion to decide intensity. Make intervals longer or add more intervals to increase difficulty.

Anaerobic Glycolysis: 800m sprint. Partial recovery. Train so that the person is able to handle the extra hydrogen ions - high intensity, burning- you need more recovery than for endurance but they must be able to deal with H+ and lactate during exercise. You must teach the body how to clear these byproducts faster.

Phosphagen: Explosive movements during endurance activities (e.g. basketball game). Complete recovery. If you don't give them enough rest, you are teaching them to be less explosive because they can't do as much. Need to be fully rested to be fully explosive again. Need ATP and CP to re-synthesis fully.

Work and periods must be sports specific.

Skeletal Muscle Changes Following Endurance Training

1. Increased myoglobin concentration.
2. Increased utilization of CHO and fats
* increased muscle glyc stores by 2x
* increased muscle triglycerides stores by 83% (not the unsightly fat)
3. Increased size and # of mitochondria
4. Increased enzyme activity in mitochondria
5. 20% decrease in anaerobic glycolysis enzyme activity.
6. Increased ATP stores by 25% (same as resistance training)
7. Increased CP stores by 40%
8. Hypertrophy of Slow Twitch
9. Adaptation of Fast Twitch A to Slow Twitch

Skeletal Muscle Changes following interval Training

1. Small increase in anaerobic glycolysis enzyme activity
2. Small increase in ATP and CP stores
3. Hypertrophy of Fast Twitch
4. Increased VO2max.

Neural improvements are thought to enhance performance. Not necessarily biochemical reasons.

Cardio-respiratory Changes Following Endurance Training at Rest

1. Decreased HR (brachicardia)
2. Increased Stroke Volume (SV)
3. Increased hemoglobin (RBC) and Plasma volume
*more oxygen and water in blood- maintains core temperature.
4. 8 to 10 points, aerobic decreases Blood Pressure in those who have high or normal blood pressure.
5. Increased lung volumes

Cardio-respiratory Fitness changes following endurance Training at sub maximal and maximal exercise

Sub maximal

1. VO2 unchanged or decreased
* You get better at exercise mechanics
2. Cardiac Output (*Q) unchanged or Decreased- SV x HR.
3. HR decrease
4. SV increase
5. Increased a-vO2 difference
(Body learns to extract O2 better from blood to muscle- critically important training affect).

Maximal

1. VO2 increase by 5-20% (depends on beginning conditioning)
2. Increased Cardiac Output
3. Increased a-vO2 difference
4. Decreased max HR
5. Increased SV

Genetic Determination

VO2max is 93% genetically determined
HR max age + 86%
Anaerobic threshold 81%

If you want to improve performance, you use anaerobic threshold because you have the most control over it. The way you train anaerobic threshold is with Interval Training

No difference between men and women except in pregnancy and menstrual cycle (iron loss). Recommend iron.

Increasing Speed
1. Stride frequency (# of steps- the more steps the better, to a point)
2. Stride length (increase distance)
3. Technique/Form (efficiency of movement)
4. Leg strength (tend to be faster runners with stronger legs)

Modes
Plyometrics
Running uphill or downhill on a treadmill
Bungee cord assisted (running attached to a person in front of you pulling you along)
Parachute resisted (trying to run forward with resistance of a parachute)

Pg. 27-30 Periodization article

Please see Pg. 31

Preparation phase: foundation of conditioning to work with for the rest of the year.

General Conditioning: good conditioning, very general, Running- just running, high volume, low intensity. A lot of work but non-aggressive.

Specific Prep: High volume, slowly increase Intensity, perfect understanding of technique. E.g. inner squad scrimmages.

Pre-Competitive: Preseason scrimmages, identifying weaknesses

*peak- be your best *taper- swimmers call peaking tapering- recovering, low volume, low intensity

Competitive Period: maintain. Low Volume high intensity. High intensity can be mental stress also.

Example:
Training for a 100 mile bike ride
General: running uphill
Endurance: less on bike, more conditioning, volume- going for mileage, not intensity.
Specific: bike more (200-300 per week)
Endurance: introduce intervals at a frequency of once per week, decrease volume and increase quality/intensity.
Anaerobic endurance: increase frequency of interval training to twice a week, use event specific drills, use agility drills, and reduce reaction time.

GRAPH.

Individual Training Bout (Use this for the project)

1. Introduction of skills
2. Warm-up-very low level aerobic activity- no static stretching- hinders ability for strength and power
3. Technical/tactical- least fatigued, learning technique occurs best when completely fresh.
4. Endurance-Cardio respiratory Fitness- already in a fatigued, warm state
7. Cool down
8. Conclusion (re-cap) of practice or workout

Project: most time should and effort should be spent on speed and power- NO SPORTS SPECIFIC DRILLS!!!