What is the complete definition of overload?
Definition: A strength training principle which states that the intensity of exercise must be high enough above normal for physiological adaptation to occur. In other words, if you want to see results when lifting weights, you have to lift more than your muscles can handle. That overload will cause the muscle fibers to grow stronger and, sometimes, bigger in order to handle the extra load.
What is the part of the definition that is often ignored in training?
Intensity and rest are often ignored in the training. The aim of a fitness programme can be an improvement in one or more of the components of fitness, i.e. stamina, strength, suppleness, speed or skill. The result will be seen in physiological changes to the body achieved by progressive increases in the intensity of the overload, applied in the following ways:
DEGREE OF RESISTANCE - The amount of resistance is increased by lifting heavier weights or leads by applying greater farce. An example would be to add a few more weights on the bar when doing bench presses or, when doing step-ups, carry a dumb-bell in each hand and then gradually increase the weight.
WORK RATE - The work rate is increased by performing the exercise or task in a shorter period of time. Instead of walking a mile in 20 minutes, cover the distance in 15 minutes.
WORK DURATION - The work period is increased but the same work Intensity is retained. An example would be to increase your 4 mph walk to cover five miles at the same speed In one hour and 15 minutes.
REST INTERVALS - The rest periods taken between training repetitions or set exercise periods is reduced, for instance when carrying out training perhaps comprising walking for 800 yards, then jogging for 200 yards, gradually reducing the walking phase to 400 yards and increasing the jogging phase to 300 yards. When doing step-ups in three sets perhaps of 20 reps, reduce the rest period between each set.
How does overload differ from overwork?
Overload can be taken on a day and can be taken in the same way the next day. Overwork can be taken in extreme conditions on one day but can not be taken on the other day because the body needs rest from the previous day activity. Marathon running is overwork.
What are the 3 components by which we can provide overload?
FIT (Frequency, Intensity, Time of workout)
How many days of running (probably a minimum) are suggested for the first few weeks of a training program? For later on?
Five to six days of running is recommended in the initial period whereas 4 days are sufficient in the later training.
What is specificity of training?
Specificity refers to adaptations of both metabolic and physiologic systems, depending on the type of overload used. Specific exercise brings about changes in those systems used in that particular exercise. Running is obviously the specific training for running. Different adaptations result from different kinds of running using variations of frequency, intensity, duration and terrain to utilize different sources of energy. This is where long term goal setting is so important: you need a running program designed for the specific type of races you want to run. This approach will assist you to maximize performance and eliminate wasted effort. Specific endurance training with its resultant physiologic adaptations is essential for marathons.
What are the 3 components that should be considered if the activity is intended to promote specific adaptation?
FIT – Frequency, Intensity, Time of workout.
Which of these components is most often overlooked?
Intensity is often overlooked.
With regard to progression, why isn't a linear progression recommended?
Linear progression does not give the body enough rest and does not let it prepare for harder runs. Instead a staircase or up and down profile is recommended.
What methods were suggested alternatives? Systematically, how do these methods work?
Staircase or up and down profile are recommended.
What similarities and differences are there between these systems?
The similarities and differences can be seen in the graphs given above.
The similarities are that the steps and increases have the same timings and same % jump this is called 10 % rule.
Increase in steps for 3 weeks and then decrease for one week or increase for one week and keep steady at that level for three weeks. The increase is 10 % every time in each week.
At what mileage level is it suggested that the 10% rule be implemented?
At 20 miles per week, 10 % rule can be implemented.
What is the principle of reversibility?
Once training ceases, the body returns to pre training state.
What does the principle of reversibility tell you about frequency of training and frequency of quality training?
Do the exercises frequently before the body comes back to pre-training level again.
What is the principle of individuality?
All athletes are not same. Genetics, family history and demographics play important roles.
What are individual differences/personal considerations that each individual needs to take into account when making a training program a personal program?
Body limitations, workout schedules, final goal, and long term goal.
How does muscle fiber type impact amount of recovery between hard workouts?
There are two major Muscle fiber types – Type 1 and type 2 – Type 1 comes with practice and usually marathon runners have those. Type 2 is usually with sprinters.
More type 1 means you will be a better marathon runner.
How might body weight play a role in determining training volume?
More body weight means for every mile run, more work has to be done. Thus training volume is limited with the body weight.
Please also look over and be aware of other training considerations.
Program length considerations
According to Daniels, what is the ideal length of the training program? What is probably the minimum to have complete preparation? Does this mean that you can't or shouldn't do a marathon on less time to train? Why or why not?
About 18 weeks is recommended. One can do in less than that, but that may cause injuries and therefore is not recommended.
Phases of Training
What are the purposes for each of the phases of training?
Phase 1 – endurance training,
Phase 2 – Intensity increase
Phase 3 – Endurance as well as increase in the intensity.
What type of training is most common in phase I?
Endurance training is most common in phase 1.
How much, if any, speed work is incorporated?
Speedwork is more important in phase 2. In phase 1, one should aim at increasing distance as well as the amount of time one can spend while running. The speed of running should not matter as much in phase 1 as in phase 2.
What type of "quality" training is suggested here?
Quality training requires use of F I T – Frequency, Intensity and time of work out. Whereas long runs are definitely necessary in the weeks, one can increase the quality of workouts by running shorter runs at faster pace in the weekdays.
Long slow distance runs. For example more than 20 miles.
How does this differ from Marathon Pace running?
Marathon pace should be slightly more than LSD run pace.
- R: Rest day. Do no running or other strenuous physical activity.
- EZ: An easy or recovery run done at a comfortable pace.
- XT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running.
- LSD: Long slow distance runs of 1 to 3 hours in duration. These runs may include brief breaks for walking, stretching, rehydration, and bathroom visits. Beginners often cover these runs at their goal marathon pace. Intermediate and Advanced runners often start at a pace slower than their goal marathon pace, and finish at slightly faster than goal marathon pace.
- T: Tempo runs of 15-25 minutes at a pace that's 10-20 seconds slower per mile than your 10-K race pace. Warmup and cooldown distances are included in daily mileage.
- REP: Repeats of 400 meters to 1600 meters at your 5-K race pace. You should run your repeats on a 400-meter track, a grassy field, a smooth path, or a traffic-free stretch of road. Between repeats, jog half the distance covered during the repeat. Repeat day distances include warmup, cooldown, and recovery mileage.
- RACE: Occasional racing improves your fitness and accustoms you to the stresses of racing.
What are aerobic intervals?
Interval training is a well-known method for improving fitness. Technically, it is defined as high-intensity intermittent exercise. In an interval session, high-intensity periods of work are interspersed with rest intervals. In this way athletes can cover more distance at a high intensity than they could if they worked continuously. Because interval training is intense, it is a great method for improving both aerobic and anaerobic fitness.
Phase I
What is the goal of phase I?
Increasing endurance.
Why do some spend most of their time in this phase while others spend very little time in this phase?
This relates to the fact that some athletes have a pre-training and higher fitness levels before starting for marathon training. Some may have a good pre-fitness and may not require phase 1.
What is the difference between phase I and II?
In Phase 1 one should be at a level of 4 miles per day. One may not increase the mileage. Phase 2 marks an increase in mileage with a 10 % rule, interval workout and an increase in training time.
What is the goal of Phase II?
Phase 2 marks an increase in mileage with a 10 % rule, interval workout and an increase in training time.
Why might this be a long phase or a short phase?
What does Phase II introduce to training that isn't present in Phase I?
What are the type of workouts that can/should be included in phase II?
This depends on the fitness level of the runner. It may be long if one wants to achieve the target in sooner time, or one might want to perform at a better level. Types of workouts should be
- EZ: An easy or recovery run done at a comfortable pace.
- XT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running.
- LSD: Long slow distance runs of 1 to 3 hours in duration. These runs may include brief breaks for walking, stretching, rehydration, and bathroom visits. Beginners often cover these runs at their goal marathon pace. Intermediate and Advanced runners often start at a pace slower than their goal marathon pace, and finish at slightly faster than goal marathon pace.
- T: Tempo runs of 15-25 minutes at a pace that's 10-20 seconds slower per mile than your 10-K race pace. Warmup and cooldown distances are included in daily mileage.
- REP: Repeats of 400 meters to 1600 meters at your 5-K race pace. You should run your repeats on a 400-meter track, a grassy field, a smooth path, or a traffic-free stretch of road. Between repeats, jog half the distance covered during the repeat. Repeat day distances include warmup, cooldown, and recovery mileage.
What happens in phase III?
What types of workouts are introduced that have not been present in the previous phases?
Why is this the most demanding phase?
What is the downside to this phase?
Phase 3 leads you on a long run of 20 miles, increasing your confidence in performing long distance and increased intervals. Runs of diminishing distances in the 10 days immediately preceding the event allows you to build strength and rest for race day.
Phase 4 is final phase in which one maintains the level by regularly exercising however not putting much efforts this is only to keep the confidence and fitness.
This should last about 2 weeks.
What are the 2 objectives of this phase?
What is the minimum taper time? Maximum? Why the differences?
Is it recommended that everyone have 4 phases? Explain.
Two objectives of this phase are confidence, maintenance of fitness.
What are cruise intervals?
Cruise intervals are periods of hard running at 15-20 seconds slower than your 10k race pace. You can make the intervals as short as 90 seconds or as long as 10 minutes. However the recovery periods should be shorter than the recovery periods you would do for Intervals because the intensity is less. Why they help: These workouts will raise the point the lactic acid starts to build up in your blood. Lactic acid causes your muscles to tire which causes you to slow down. So by raising the lactic acid build up time, you are able to run faster longer. Unlike intervals and cruise intervals instead of increasing your speed as the workout begins to feel easier, increase the distance. An example: 5-10 minutes hard with 1 minute recovery period. On the track-- 4x 1 mile with 1 minute recovery.
Goals of training - What are the 6 goals of training (according to Daniels)?
Which of these goals are interrelated? Explain.
What a runner is really trying to accomplish through training are the following.
(I) Improve the body's ability to transport blood and oxygen,
(2) Increase the ability of the running muscles to effectively utilize their available oxygen (to convert carbohydrate and fat fuel into useful energy),
(3) Increase V02max, which is a sum of #1 and #2, above,
(4) shift lactate threshold to correspond to a faster running speed,
(5) improve speed, and
(6) lower the energy demand of running (improve economy).
Naturally, there are other goals of training, such as improving race tactics, elevating self-confidence, changing body composition, bettering self-image, etc., but these less-tangible factors will all result from improvement in one or more of the above-mentioned factors.
When does the body produce lactate?
What is lactate threshold?
The carbohydrates you consume consist of several different sugar molecules; sucrose, fructose, glucose to name a few. However, by the time the liver does it's job, all of these sugars are converted to glucose (see figure to left) which can be taken up by all cells. Muscle fibers take up glucose and either use it immediately, or store it in the form of long glucose chains (polymers) called glycogen. During exercise, glycogen is broken back down down to glucose which then goes through a sequence of enzymatic reactions that do not require oxygen to proceed. All of these reactions occur out in the cell fluid, or cytosol. They proceed very rapidly and yield some energy for muscle work in the process. This glycogen/glucose breakdown pathway is called the anaerobic (no oxygen) glycolysis (glucose breakdown) pathway. Every single glucose molecule must go through this sequence of reactions for useful energy to be withdrawn and converted to ATP, the energy molecule that fuels muscle contraction, and all other cellular energy dependant functions.
The Metabolic Fork in the Road
There is a critical metabolic fork in the road at the end of glycolysis. At this fork, glucose has been converted from one 6 carbon molecule to two, 3 carbon molecules called pyruvic acid, or pyruvate. This pyruvate can either be shuttled into the mitochondria via the enzyme pyruvate dehydrogenase, or converted to lactic acid via the enzyme lactate dehydrogenase. Entry into the mitochondria exposes the pyruvate to further enzymatic breakdown, oxidation, and a high ATP yield per glucose. This process inside the mitochodria ultimately requires oxygen molecules to proceed and is therefore "aerobic." Conversion to lactate means a temporary dead end in the energy yielding process, and the potential for contractile fatigue due to decreasing cellular pH if lactic acid accumulation proceeds unchecked. Like a leaf floating in a river, the pyruvate molecule has no "say" in which metabolic direction is taken. The conditions in the muscle determine that.
Since this is a goal of training, what would be the purpose of increasing lactate threshold?
Increasing Lactate threshold will postpone the fatigue that is caused due to lactate production.
Why do you need a comprehensive training program?
It improves performance
Makes the body less prone to injuries
What is muscle balance/symmetry?
Those muscles which do not get workout during running remain weak and those which are used become much stronger which causes a muscle imbalance.
By working out those muscles which are not used in the running.
Why is this an important focus point in marathon training?
Working muscles which are not used also improves performance and makes the body less prone to injuries.
How is muscle balance/symmetry accomplished through a total fitness program?
By working out regularly the major group of muscles.
With regard to stretching when is the best time to do this?
After the run. Never before the run.
Strength training is recommended but what should the routine look like with regard to frequency, type of lifts, # of set, reps, and load?
One should do a 6 days per week training to keep the body fit. One can use weight lifting and other exercises to increase the stamina, endurance and strength.
Should I do weight training with my leg muscles or is running enough?
Running is not enough. In fact it may cause severe muscle imbalance. Counter exercises should be done regularly to avoid imbalance and keep stability.
Why work on balance and stability?
This is to keep overallfitness of the body and maintain the fitness for a long time.
How should one go about strengthening the hamstring muscles when using the hamstring curl machines? Why?
By performing exercises of hamstring on alternate days.
Why do distance runner's get injured - because runner's don't have well built torsos.
Aerobic profile
Do you know how to calculate V02 max
The formula is as follows: meter/min X 0.2mlO2/meter = 3.5mlO2/kg/min
How can you use this information for determining pace for a variety of intensities?
Pace at marathon should be 70 % of VO2 max.
vVO2max (velocity at maximal oxygen uptake) is an intense running pace which can be maintained for only about six minutes. This is the minimum speed for which the organism's maximal oxygen uptake is reached (after a few minutes of exercice at this intensity) ; at higher paces, additional power is entirely delivered by anaerobic processes. At this pace, blood lactate in the muscles levels around 8-10 mmol/L. Research by Véronique Billat has shown that training at vVO2max pace improves both VO2max and the economy required to maintain pace at this intensity.
How do you improve your V02 max?
Regular exercises and workouts, training programs suited for comprehensive programs.
What are avg. V02 max rates for men and women?
45 – 52 Men
35 – 42 Women
What is the formula for approximating your max heart rate?
220 – age
What is the method that runners might use to best determine their true max heart rate?
Heart rate monitors
Why does the 70% of max heart rate not work well for determining your exercise intensity if you wish to work at 70% of Vo2 max?
Because there is a rest heart rate which should be added. The 70 % should be used for threshold.
Can you increase your max heart rate?
No – it can not be increased.
What is the Karvonen method of determining exercise target heart rate?
Rest rate + 70 % ( Max rate – rest rate )
What is heart rate reserve?
( Max rate – rest rate )
Is it beneficial to increase your heart rate reserve from a performance perspective?
Yes, but it can not be increased too much.
Biomechanics of running
upper body
Comment on the following:
torso position
head position
arm action
hand position in relation to the belly button
hand position in relation to the elbow
how do you block arm action across the body?
How should the hands be held?
When do you get the arms involved when running?
How should they be involved?
Do you swing your arms?
Torso should be tall, erect, head should be uplifted all the time, arms should be bent slightly but should not move across half body line and to and fro hand position should not cross belly button.
Arm action can be blocked by making the palms face upward direction.
What is the #1 mistake runners make when training that heart rate monitoring could help prevent from occurring?
Monitoring intensity of recovery. If one’s rest heart rate is more than normal, then he is overtraining. Such things can be avoided. Similarly running on a speed which increases heart rate to more than 70 % of threshold is wasteful and will make one tired very soon.
For what type of runs will heart rate monitoring be most useful?
LSD, Marathon.
How can it be used for interval training?
It can be used to monitor the intensity of interval training and about 85-90 % of threshold should be used.
What are the heart rate training zones for recovery runs, long runs, lactate threshold runs?
Recovery > 70
LSD 67 – 77
Lactate Threshold 77-83 ( Novice runner )
Lactate Threshold 82-88 ( Experienced runner )
Over training
What are physiological symptoms of over training? Describe these.
What are psychological symptoms of over training?
What methods are there to monitor for over training?
What psychological test is often used in athletic populations to determine if over training is occurring?
What is the psychological profile, commonly found in trained/fit individuals, called?
What profile is commonly found in individuals who are overtraining?
What is probably the best/first thing to do if you think you might be
over trained?
Feeling of heaviness inability to perform well during workout
Body weight loss and loss of appetite
Muscle tenderness
Head colds/ allergic reactions
Occasional nausea
Elevated nesting HR/BP
Profile for good training – called iceberg profile.
Profile for overtraining
Bio-mechanics
Should there be a forward or backward tilt to the torso or should it be vertical? If a tilt, from where should the tilt originate?
Forward tilt from ankles.
What does Daniel's suggest is the desired turnover rate for maximizing efficiency?
How does this make you more efficient?
150 – 180
What does the suggested turnover rate do to your stride length and heel lift when running?
Increases efficiency, longer stride length, smaller heel lift.
What is vertical occillation?
Jumping type body movement which causes loss of efficiency.
What is pronation?
Who is most likely to over pronate?
What problems does this cause/why does this running form lead to increased risk of injury?
What is the typical foot strike position when the foot first comes in contact with the ground?
Why can't this be used in determining what type of foot mechanics you have when running?
Rotation of foot while stepping – it is desirable. Majority of runners over pronate. Neutral runner is one who has desired pronation. Over or under pronation causes injuries. Typically foot strikes at outer heel first and rotates inside.
What is a good general test that can be done to assess your foot mechanics?
Watch the show that has been used for a long time.
What is meant by the term neutral runner?
One who pronates to a correct extent.
What is the other type of foot mechanics not addressed in these questions?
What is the process by which this group of runners move from foot plant to push off?
Landing and toe off.
What is the suggested breathing pattern for normal paced running?
Suggested breathing pattern is 2 – 2 which means that on two of your steps, you should inhale and on next two you should exhale. This is most efficient.
How can this assist you when running a long distance race?
Maintaining this breathing rate can be very efficient and can make the body less prone for injuries.
What does it mean if you have to breathe faster than this rate?
That simply means you are running faster than the normal and desirable pace.
Describe how the air should be taken in and exhaled from the body?
Through nose !
