Chapter 19
Factors Affecting Performance
Chapter 21
Training for Performance

EXERCISE PHYSIOLOGY

Factors Affecting Performance

Sites of Fatigue

•Central fatigue (CNS)

•Peripheral fatigue (Events Outside the CNS that are tied to the fatigue process)

–__________ factors

–__________ factors

–__________ of contraction

Central Fatigue

•Reduction in __________ units activated

•Reduction in motor unit __________ __________

•Central nervous system arousal can alter the __________ of fatigue

–By facilitating motor unit recruitment

•__________ endurance training (overtraining)

–Reduce performance __________, prolonged fatigue, ____________________states, __________ disturbance, loss of __________, and increased __________

Neural Factors
Peripheral Fatigue

•Neuromuscular junction

–____________ a site for fatigue

•Sarcolemma and transverse tubules

–Ability of muscle membrane to __________and ____________________

•Repeated stimulation of sarcolemma can reduce __________ and __________ of action potentials

–An action potential __________ in the T-tubules

•__________ in Ca⁺⁺ release from sarcoplasmic reticulum

Mechanical Factors

•Reduction in __________ per cross bridge

•Reduction of force generated at a given Ca⁺⁺ concentration

–H⁺ interference with __________binding to __________

–Inhibition of Ca⁺⁺ release from __________

•Lack of ATP to dissociate the cross-bridge from actin

Energetics of Contraction
Peripheral Fatigue

•__________ between rate of __________ production and __________

–Fatigue results in __________ of ATP utilization to __________ __________

•Muscle fiber recruitment in increasing intensities of exercise

–Type I ® Type IIb ® Type IIx

–Progression from __________ to __________ oxidative fiber type

•Results in increased __________ production

Muscle Fiber Type Recruitment

Ultra Short-Term Performance

•<10 seconds

•Dependent on __________of __________muscle fibers

–Generates great forces that are needed

•______________________________

•Primary energy source

•__________

•__________

•Short-Term Performance
10-180 seconds

•Shift from anaerobic to aerobic metabolism

–70% energy supplied anaerobically at 10s

–60% supplied aerobically at 180s

•Primary energy source

____________________

Moderate-Length Performance
3-20 minutes

•Increasing reliance on ____________________

–60% ATP generated aerobically at 3 min

–90% ATP supplied aerobically at 20 min

_•Requires energy expenditure near VO_2max

–____________________recruited

–High levels of __________

•Factors that interfere with O₂ delivery are limiting

–__________, __________

Intermediate-Length Performance
21-60 minutes

Predominantly __________

_•Usually conducted at less than __________VO_2max

•Environmental factors are important

_____________

__________

__________

Long-Term Performance
1-4 hours

_____________ factors important

–Ability to deal with heat and humidity

•Muscle and liver glycogen

–Maintain rate of carbohydrate utilization

__________________________influence performance

Long-Term Performance
1-4 hours

Training Principles

_____________

–Increased capacity in response to training overload

_____________

–Specific muscle involved

–Energy systems that provide ATP

_____________

When training is stopped, the training effect is quickly _____________

Influence of Gender, Initial Fitness Level, and Genetics

Men and women respond _____________ to training programs

Training improvement is always _____________ in individuals with lower initial fitness

Genetics plays an important role in how an individual responds to training

Components of a
Workout Session

_____________

–Increases cardiac output, blood flow to skeletal muscle, and muscle temperature

Believed to reduce risk _____________

_____________

_____________

–Return blood “pooled” in muscles to central circulation

Training to Improve
Aerobic Power

•Three methods

_____________

_____________

_____________

Intensity appears to be the most important factor in improving VO_2max

Interval Training

•Repeated exercise bouts

–Separated by rest periods

•Work interval

–Intensity: 85-100% HR_max

–Should last longer than 60 seconds to improve VO_2max

•Rest interval

–Light activity such as walking

–Should be as long as the work interval

Long, Slow Distance

•Low-intensity exercise

–57% VO_2max or 70% HR_max

•Duration greater than would be expected in competition

•Based on the idea that training improvements are based on volume of training

High-Intensity, Continuous Exercise

Appears to be the _____________of increasing VO_2max and _____________

•High-intensity exercise

–80-90% HR_max

_____________ above lactate threshold

•Duration of 25-50 min

–Depending on individual fitness level

Training Intensity and Improvement in VO_2max

Injuries in Endurance Training

Most injuries are a result of _____________

–Short-term, high-intensity exercise

–Prolonged, low-intensity exercise

The “_____________” for safely increasing training load

–Intensity or duration should not be increased by more than 10% per week

Training for Improved Anaerobic Power

_____________system

–Short (5-10 seconds), high-intensity work intervals

–30-60 second rest intervals

Glycolytic system

–Short (20-60 seconds), high-intensity work intervals

Training to Improve
Muscular Strength

•Strength-training exercises

Isometric or _____________

Dynamic or _____________

•Includes variable resistance exercise

_____________ Increase in muscle size

–Due to hypertrophy ( fiber diameter)

–Due to hyperplasia? ( fiber number)

Progressive Resistance Exercise

•Improvements in strength via progressive overload

–Periodically increasing resistance (weight lifted) to continue to overload the muscle

•Basis for most weight-training programs

Principles of Strength Training

•Muscles must be exercised near peak tension for increases in strength

•There is no “optimum” training program

–3-4 days per week with rest days in between is recommended

•Strength training should involve the same muscles as competition

–Movement pattern, speed of shortening

Free Weights vs. Machines

•Strength gains are similar following training using free weights and machines

•Argument for free weights:

–Data exist showing that free weights produce greater strength gains

–Free weights produce greater movement variability and specificity

–Free weights force control of balance and stabilization

Combining Strength and Endurance Training

•Combined strength and endurance training may result in lower gains in strength than strength training alone

•Recommended that strength and endurance training be performed on alternate days for optimal strength gains

Gender Differences in Response to Strength Training

•Untrained males have greater absolute strength than untrained females

–Strength related to cross-sectional area of muscle

•There does not appear to be a gender differences in response to strength training

Strength as a Function of Muscle Cross-Sectional Area

Training-Induced Strength Changes in Men and Women

Muscle Soreness

__________________________(DOMS)

Appears _____________hours after strenuous exercise

Due to __________________________in muscle fibers resulting in inflammatory response

Training for Improved Flexibility

•Static stretching

–Continuously holding a stretch position

–Preferred technique

•Less chance of injury or soreness

•Less muscle spindle activity

__________________________(PNF)

•Isometric contraction of muscle being stretched

•

Dynamic stretching

Ballistic stretching movements

Year-Round Conditioning for Athletes

•Off-season conditioning

–Prevent excessive weight (fat) gain

–Maintain muscular strength or endurance

–Maintain bone and ligament strength

–Maintain skill level

•Preseason conditioning

–Increase to maximum the energy systems used in particular sport

•In-season conditioning

–Maintenance of fitness level

Year-Round Conditioning for Athletes

Common Training Mistakes

_____________

_____________

•Performing non-specific exercises

•Failure to schedule a long-term training plan

•Failure to taper before a performance

Symptoms of Overtraining

Tapering

•Short-term reduction in training load prior to competition

•Allows muscles to resynthesize glycogen and heal from training-induced damage

•Improves performance in both strength and endurance events

The End
Good luck On Finals