HLTH2200 Lecture Notes - Lecture 9: Vo2 Max, Work Rate, Glycogen
15 Jun 2018
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Department
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Professor
Taiig )oes ad ‘eoe
Fuel Recovery
• 2 Key fuels
• “useuet effots deped o adeuate aailailit of fuel.
• Factors affecting fuel repletion
– Diet
– Intensity of exercise
– Duration of recovery
– Tpe of eoe
ATP-PC
• 30sec max sprint ~64% @90s, 74%@ 3mins, 86% @ 6mins (Bogdanis, 1994)
• Repletion reliant on O2
• Inhibited by pH
• So should you recovery actively or passively?
Glycogen resynthesis
• 2 phases
– Rapid 0-2hrs post
– Slow 2+ hrs to days
• Dependent on substrate availability
• Exogenous feeding?
• Endogenous sources?
• AR vs PR
Active vs Passive recovery
• Recovery > 2mins low intensity AR <2mins PR for maximal power (Brown, 2014)
• AR uses O2
• AR uses substrates (La-)
Training Zones
• What are they based on?
• What should they be based on?
• Setting endurance zones
• What are you trying to stress? What response are you trying to elicit?
1. Demands of the sport
2. Physiological demands
3. Desired Physiological responses
Team Sports
• What metrics do team sports use?
– Tpiall use tie at high speed
– Distance covered
– Wok ate
– Occasionally HR
find more resources at oneclass.com
find more resources at oneclass.com
MAS
• Maximal Aerobic Speed
– AKA vVO2
• Minimum speed at which VO2 max occurs
Small Sided Games
• Used to bridge the gap between traditional conditioning and tactical training.
• SSG intensity can be varied to emphasise tactical skill vs conditioning by changing
field dimensions and player numbers.
• Tactical drills are typically lower intensity
Endurance zones
1. Demands of the sport
2. Desired Physiological responses
3. Physiological demands
find more resources at oneclass.com
find more resources at oneclass.com
Training Zones
Elite Athlete Training Distribution
• Billat et al., 2001 Portuguese and French runners 78% <marathon pace
• Billat et al., 2003 Kenyan runners 85% below LT
• Karp, 2005 American runners 74% <m pace
• Stellingwerf, 2012 Canadian runners 74% Low Int
• Seiler, 2006 Norweigien jnr XC skiing 75% low Int
• Lucia, 2000 Pro cyclists >76% Low int
Non Elite Runners
Does it matter?
• 32 x Recreational athletes
• VO2 max ~62ml/kg/min
• 10km time ~39.2mins
• ~4hrs/ wk for 10 weeks
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Fuel recovery: 2 key fuels, u(cid:271)se(cid:395)ue(cid:374)t effo(cid:396)ts depe(cid:374)d o(cid:374) ade(cid:395)uate a(cid:448)aila(cid:271)ilit(cid:455) of (cid:858)fuel(cid:859), factors affecting fuel repletion. Slow 2+ hrs to days: dependent on substrate availability, exogenous feeding, endogenous sources, ar vs pr. Active vs passive recovery: recovery > 2mins low intensity ar <2mins pr for maximal power (brown, 2014, ar uses o2, ar uses substrates (la-) What response are you trying to elicit: demands of the sport, physiological demands, desired physiological responses. Aka vvo2: minimum speed at which vo2 max occurs. Small sided games: used to bridge the gap between traditional conditioning and tactical training, ssg intensity can be varied to emphasise tactical skill vs conditioning by changing field dimensions and player numbers, tactical drills are typically lower intensity. Endurance zones: demands of the sport, desired physiological responses, physiological demands. Does it matter: 32 x recreational athletes, vo2 max ~62ml/kg/min, 10km time ~39. 2mins, ~4hrs/ wk for 10 weeks. Threshold implies switching energy sources: misleading, transition is gradual.
