exercise and sports

Topics: Aerobic exercise, High-intensity interval training, Muscle Pages: 5 (1272 words) Published: March 19, 2014

1. What happens after 2-3 minutes at the same pace when you hit a hill or have to increase speed? Increased demand for o2 and fuel, but the CV system cannot immediately supply Start over on the timeline

Decreased demand of O2 and fuel (rest, downhill, decreased intensity) = recovery - go into your stores Can fill in stores while you are still being active
If you have that capacity and your opponent does not then you can out compete your component These ideas should dictate how you train for your sport
Athlete constantly changing intensity – have to practice that type of exercise If you train only how you perform you are going to limit your potential and your performance

2. Can you alter your CV System, increase stroke volume, to alter the window in the time line discussed? I.e., pick up portions sooner or make portions shorter? Yes! Maximize O2 stores with good OP training past 2-3 minutes (aerobic fitness) If you train past 2-3 minutes in 60-85 minutes 3-6x a week for 6-8 weeks you will store more O2 in muscles More fit people CV system will kick in closer to 2 minutes

Individuals will be able to shorten the resources they use in that period of the time line leaving more later when they have to later speed up and go back to the beginning With more stores in first 0-2 seconds of timeline we can do more work With better CV (aerobic) fitness the CV system is quicker (closer to 2 than 3 minutes) We can decrease our anaerobic use and save for later

3. Does a marathon runner ever go back to the start? When? Does he ever have to do add anaerobic sessions to training? Why? Aerobic athletes
Yes! Hill, kick at the end, etc. (any increase of intensity
Yes! Must train for the use of anaerobics (1-2x/week) so it is there as needed Do about twice a week so the kick is there if she needs it.

4. How do you start a cardiovascular program with a sedentary individual in order to establish HFS guidelines, before ultimately accomplishing their MFS goals? Assess – gain a starting point
Start at 40-50% HRR with moderate frequency 3-5x/week
After a microcycle, increase to 60% HRR, if able and progress with Overload Principle SMARTE goals
Motivate = cross train, re-assess, creative + fun

5. Does a baseball player need to distance run? Why? Yes! Only increased CV fitness with aerobic training increases O2 stores for use between 0-2 seconds on timeline. Pitcher?Position Player?

Pitcher YESmax explosion 0-2 seconds
Max each pitch with O2 storesswing, throw, sprint, field
Max endurance with O2 stores@ best with aerobic base
Max recoveryintervals; 100%
Mental aspect
There is a lot that you do in 0-2 seconds of any activity

6. What is the best way in which to train a LAX or Soccer player? General Phase = run or x-train to period of play
Special Phase = interval training (best)
Aerobic + Anaerobic, varying %, distance, + time
Mimic sport and monitor HR (HR monitor training)
Specific Phase = progress through OFF and PRE seasons applying all concepts

7. Interval training can and should be designed with the specific needs of the athlete in mind. To explore this we should consider HIIT training as well as its DIRT variables. Explain the concepts of HIIT and DIRT as they are applied into the details of a workout. HIIT = hig intensity interval training; increased intensity Cv intervals interspersed with low moderate CV intervals. (increase CV, fat burn, sport specific). Depending on %HRR and Duration ratios are typically 1:3 1:2 or 1:1 work/rest… SPORT More time for recovery if do quicker intervals

Start HIIT closer to 1:3 and work closer to 1:1
Most of our workouts would generally resemble the sport you play

DIRT = 4 parameters to govern HIIT training
D – distance of increased % interval
I – interval of recovery between increased %’s
R – reps of increased % work to be done
T – time of each increased % interval...
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