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https://rapidshare.com/files/459029080/UNIT_4.ppt
For those who asked me for help (TL MS thread),
Download and read if you want. I'll discuss the topics later.
About me:
Senior in college studying Kinesiology - Human Mvt/ Fitness studies.
Leave any questions on what you want to be covered.
Edit**** RofflesTL tells me to elaborate some more.
Basically, I put up this blog to educate people about how your body functions pre/post exercise, and the psychology/theories about exercise adherence. I encourage you to ask questions; @ the end of every blog I'll leave a question for you guys to think about.
EX)8. Many times a football player following a long sprint will retreat to the sidelines to breath pure oxygen. They claim that this helps them to recover faster. Since the sprint did not metabolically require oxygen, explain why the athlete thinks that he is recovering faster.
  
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what does VO2 stand for again? maximum volume of O2 one can hold? This is very interesting for me.
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yeah volume of O2. I can cover cardiovascular stuff later on. The next post that I'll do should be this weekend once things settle down @ uni.
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as a long distance runner, the graph showing % anaerobic/aerobic for the distances is very interesting. Never though 1500 was only 50% aerobic and 50% anaerobic.
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Really interesting
Some questions:
- How is the increase in VO2max from combinations of training
(e.g. is it better to train 3 x 15min per week or 1 x 45 minutes (assuming same intensity))
Make sure you are completely hydrated 24 hrs before (clear urine) the activity.
- What would be the symptoms that you would get from high intensity/duration training if you're not completely hydrated?
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- How is the increase in VO2max from combinations of training
(e.g. is it better to train 3 x 15min per week or 1 x 45 minutes (assuming same intensity))
There are plenty of ways to ^VO2max. Recently, in my exercise physiology lab, a student trained for about 4 weeks to determine whether or not ^VO2max (Tested @ beginning & end). She had a background in running triathlons; her training program consisted of running ~5k mwf, ab/leg strength training mwf, and rest were rest/active recovery days. She did a standard VO2 max treadmill test w/ increasing spd/1min. Based on her test results, there was a small change in her VO2/kg.(^VO2 may vary from person to person)
So what can you conclude? ^VO2max is a slow process because there are many factors to consider. ^Mitochondria, VE (VE = tidal volume x breath frequency (expressed as liters/min)
), substrate use fat/glycogen (RER 0.7-1.0), etc etc
Why we breathe?
1. oxygenate blood
2. remove CO2
3. maintain pH
***Reason why we breathe harder: Breathing does a lot of things; not just O2:CO2 exchange. As we exercise, ^waste products, ^CO2, vPh, etc. That's a lot of crap we need to get out of our system. Therefore, our lungs should never be blamed for inefficiency ("the guy who says my lungs suck").
Normal healthy people rarely reach max VE during max work. (If a large VE was the most important factor for endurance, then the greatest marathon runners would be found in the NBA!) Besides people do not use all the O2 we breathe in!
Exception: Diaphragm fatigue (primarily due to glycogen depletion) can lead to decrease in VE & endurance performance when high intensity activities (>75%) exceed 20 minutes.
![[image loading]](http://img153.imageshack.us/img153/1843/thingqr.jpg)
**Protein can be used as a fuel source as well, but = self cannibalism! Lipolysis (fat utilization) needs carbs or protein to make OAA. The protein source = your own muscles. This is why you should always eat something before taking part in any physical activity!
Influences of VO2:
1) Genetics, level of training
2) Contracting muscle has a high demand for ATP (for this test, the oxidative system will primarily be utilized)
3) Thus, more O2 is required to meet the demands of the muscle.
4) More O2 to the muscle requires greater cardiac output.
5) Mitochondria in the muscle must transfer the aerobic energy- krebs cycle to produce ATP
Key Limitations:
1) Skeletal muscle has the capacity to take in more O2, but the heart does not have the capacity to deliver enough blood
2) Adults have about 5 L of blood in the body- only a portion of skeletal muscle can be perfused with blood at any given time
3) If more blood was delivered to working muscles, blood supply to other tissues would decrease and blood pressure would decrease
Thats great, but what should a person do? If you can't get your VO2max test, you should follow standard target heart rate zones during training set by ASCM. The professional that assisted us in my classmate's experiment (see above for experiment) suggests HR be the estimator for people to use. Within this zone, your RER/energy source use = ~0.8-0.9 (both fat & carb use). With this information, a person can build a training program. Interval training based on speed/hr, long distance maintaining hr, or simply walking at a moderate pace.
***Recommendations :
1) Get fitted for running shoes (Alternate 1 stability shoe, 1 soft heel/cush shoe if you plan to run a lot <-- so micro-fractures heal)
2) Get a cheap watch w/HR monitor (I have a cheap $20 watch from Academy that does the job)
3) Bring a water bottle everywhere you go & drink often. (Only small sips during running if you need)
For those anal people who must know what specific things that optimize vo2 training, good luck studying for the rest of your life. At my university (LSU), we have one of the best track&field coaches that develop these programs. They have programs pinpointed to what the athletes eat and train each day leading towards competition day. However, they still do research to perfect their training programs because people respond differently to training.
tldr: ^vo2 is a slow process. Bunch of factors and limitations to consider. Use target heart rate zones from ASCM for training. Training = specificity, you want to be a sprinter = do sprints & interval training.
**Edit1: For those who are kind of overweight; may not want to run, walking is the best exercise to do. Work @ 40% intensity (HR) (involves cap of stroke volume) and anything above ^40% intensity, heart rate will have to INCREASE. Pay attention to energy source (see picture above). --You take a long time (generally) to add weight, so it takes the same time or more to get rid of it.
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holy dam
profit actually baller
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wow interesting post.
I have a few questions not sure if you'll be able to answer based on ur studies but w./e
1. which type of muscle fiber is more efficient @ burning fat. Fast twitch, or endurance? Or to rephrase it, which type of muscle has faster metabolism.
2. are people naturally born with a certain % of fast twitch and edurance muscles? For example, is it correct to say that a person is born with only 30% twitch, and 70% endurance? if so then no amount of training for sprinting or anything like that can increase a person's sprint speed?
Cuz what i noticed is that it is really hard for people to develop fast sprint speed, but on the other had i've noticed almost anyone that is not overweight can practice long distance running, and be pretty decent at it if they're committed.
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On April 25 2011 10:58 Seth_ wrote:Show nested quote +Make sure you are completely hydrated 24 hrs before (clear urine) the activity. - What would be the symptoms that you would get from high intensity/duration training if you're not completely hydrated?
The reason urine is checked for hydration because it's the simplest method to determine hydration levels. Losing water in your body basically screws up multiple functions of your body. Refer to the temperature regulation slides. ^stress on heart due to ^waste metab, ^heat, ^blood viscosity, etc. Heart works too hard = heart attack. You may start feeling lethargic, dry mouth, etc.
I guess you asked this question because you've heard people dying due to heat exhaustion while training. Remember this concept "more work = less pay = i quit." The heart works hard due to the stresses you've put on your body and adding environmental factors burdens the body even more.
"What if you gave someone a ton of water when they are super dehydrated & exhausted?" Water will not save that person no matter how much you give them. People who die in the heat while training is because due to heart failure. Think about it, giving a person a crap ton of water when their heart beating @ a million bpm (exaggeration) will not take into effect immediately. The water has to travel through the stomach, GI tract, etc etc then dispersed throughout the body. By that time, the person might be dead.
What should you do? Drink water often even when you are not thirsty. Gatorade is nice, but shouldn't be consumed during training unless mixed with water. Gatorade is basically sweat (tons of NaCl) with a ass ton of sugar; its purpose is to rehydrate you after exercise. The salt helps you retain water. If you are some rich kid, you can drink Propel water during training. Propel water contains a small amount of glucose that helps you "go the distance." **Consuming small amounts of glucose during training = good (if it doesn't contain a lot of sugar).
![[image loading]](http://img694.imageshack.us/img694/3476/thing2s.png)
***Main point: Do not get dehydrated. Drink water often even when you are not thirsty. This helps body temperature down. People who die in the heat while training = heart failure due to combination of environment, heart stress, and physical stress (exercise).
**Edit 1- Got a question about Vitamin water. Basically you are wasting your money by buying Vitamin water. All of those vitamins that they put into their drinks are water soluble. If you don't use the vitamin (can vary due to deficient or not), you'd urinate it out. Might as well throw money into the toilet and flush it down.
1. which type of muscle fiber is more efficient @ burning fat. Fast twitch, or endurance? Or to rephrase it, which type of muscle has faster metabolism.
Type I Type I or SO (slow oxidative)
Type IIa Type IIa or FOG (fast oxidative/glycolytic)
Type IIb Type IIb or FG (fast glycolytic) (non-human)
Type IIx(IId) Type IIb or FG (fast glycolytic) (human)
It's a matter of what energy system you use to "burn fat." The oxidative system is the place where the body can utilize fat. Refer to lipolysis & OAA conversion (fuels for oxidative system). I guess, the answer will be Type I since it can only use fat.
From fast --> slow metabolic rates: Type IIb-----Type IIa----Type I
(**each differ b/c of rate of ADP release)
2. are people naturally born with a certain % of fast twitch and edurance muscles? For example, is it correct to say that a person is born with only 30% twitch, and 70% endurance? if so then no amount of training for sprinting or anything like that can increase a person's sprint speed?
Yes, depending on genetics, people are born with certain types of muscle fibers. You cannot determine whether a person is exactly ___% of a muscle fiber type unless they agree to die. What I mean is that they'd have to let someone examine all of their muscles & individual fibers to determine the %. Would a you let someone strip you of all your muscles?
Yes, there are some training methods to change fiber type; therefore, ^sprint speed or whatever you want to do. I want you to observe the elite sprinters; think why they are so good at sprinting.
+ Show Spoiler +Genetics. Basically all athletes are abnormal people with superior body composition/biomechanics/etc. Being abnormal isn't a bad thing rofl. An average joe can train to increase performance, but they'll never catch up to the elites.
Here's the general rules to change fiber types:
![[image loading]](http://img219.imageshack.us/img219/9554/thing1.png)
Fast to Slow: IIb ==> IIa ==> I
1. Increase the amount of continuous activity (the more the activity the slower the myosin will become).
2. Deplete the muscle cell of creatine.
Slow to Fast: I ==> IIa ==> IIb
1. Inactivity (usual applies only to those which are slow due to chronic activity)
a. space flight
b. nerve damage
c. muscle damage
2. Perform short bursts of fast/high power movements
(keep the number low)
3. Take hormones and/or hormone mimicking drugs
a. Thyroid
b. Adrenaline
c. Adrenaline mimicking drugs (dangerous)
1. anabolic steroids
2. clenbuterol
3. ephedrine
4. cocaine
I wouldn't know a great sprint training program, but consider the movement gait. Focus on quads, abs, posterior chain, & hamstrings.
Which is more efficient? Fast or Slow?
Depends on the task
For High Power Activities -- fast are the most efficient!
For Low Power, Long Duration Activities -- slow are the most efficient!
Also, we will never have 1 complete dominance of a fiber type. Imagine you have to run from a T-Rex, but you only had Type I fibers in your body. Type I takes a few minutes to take into effect; by that time, the T-Rex would eat you.
****Answer to football question w/ pure O2.
Dalton's law. ^partial pressure of O2 = v partial pressure of other gases. i.e. v ppCO2 = v Minute Ventilation = feel better.
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what do you think about barefoot running, or running with minimal support shoes with a similar gait to barefoot running? I'm in the process of transitioning to this type of running, and to tell you the truth, it's bringing me all sorts of pain. But i heard it gets better, and well worth it in the long run. Your thoughts on this?
EDIT: this is probably irrelevant to your knowledge, but i'd still like some input from a trained professional whose studies may overlap this topic.
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On May 09 2011 13:15 billy5000 wrote:
what do you think about barefoot running, or running with minimal support shoes with a similar gait to barefoot running? I'm in the process of transitioning to this type of running, and to tell you the truth, it's bringing me all sorts of pain. But i heard it gets better, and well worth it in the long run. Your thoughts on this?
EDIT: this is probably irrelevant to your knowledge, but i'd still like some input from a trained professional whose studies may overlap this topic.
I'd like to know about this aswell. I have been seeing people using Vibram fivefinger shoes and they look very interesting. I have run barefoot on my cooldowns before on grass or on a track and it does feel better but I would love your thoughts on barefoot running in general for an entire workout. The benefits / disadvantages. Thanks
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What are the effects of dehydration during a workout? Sometimes when I've been running on a beach and it's really hot and I've been sweating, I feel like I lose all my strength, feel a bit nauseous, have to sit down for a while. Happens rarely, but it feels kinda scary. Is this something caused by dehydration?
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My knowledge of Biomechanics is limited, but I know it has to involve with the types of forces (load) that are placed upon you during running.
Make two fists with your hands. Now place one fist on top of the other while keeping your palms towards yourself. This is how your knee is structured roughly. Now glide your top fist over your bottom fist in a back and forth motion (like how your knee would work while you walk). As you can see or feel, there are multiple types of forces other than compressive forces acting upon your skeletal system (All forces: Compression (smashing), Tension (stretching), Shear (tearing L&R), Torsion (spinning/rotational), Bending).
What kind of forces occurs during running and how much? I don't know specifically. The area of barefoot running/ forefoot running is a relatively new; there are studies about this currently being conducted (some in my university as well). I'll ask my Biomechanics professor and his graduate students about the topic. Most likely I'll record a video because the data that they spew out is difficult for the average person to understand.
Here is what definitely know:
About 2-3x body weight is absorbed by the foot, leg, thigh, pelvis, and spine while a person running.
Runners usually have hip pain because their gluteus medius is weak & therefore places a large compressive force on the super neck of the femur. Tensile (Tension) forces cause shin splints, sprains, avulsion fractures, and inflammation of joints.
Injury to the skeletal system can be produced by a single high-magnitude application of one of these types of loads/forces (see above) or by repeated application of a low-magnitude load over time (i.e. running). These fractures occur as a consequence of cumulative microtrauma placed on the skeletal system when loading of the system is so frequent that bone repair < bone breakdown. This is the reason why I recommend different types of shoes if you are a frequent runner. You create microtraumas/micofractures every time you run or walk. By changing the gait in which you run (with different shoes of course), you create DIFFERENT microfractures so that you have time to heal the microfractures from the previous day of running!
You know when you are tired as hell and barely slugging along to finish running/walking. Stress fractures in the lower-body can be attributed to muscle fatigue that reduces shock absorption and causes amplification of forces @ the focal points in the bone (i.e. knee, ankle, shin, etc).
Personal Opinions/Recommendations
It's going to take a while to transition from shoes -> no shoes and heel->toe to forefoot running. I would gradually increase the workload in at which you run barefoot/forefoot and take as much rest as needed if you have major pain/tension in your lower body. You'd probably notice a larger tibial tuberosity (that bone thing that sticks out below your knee) and thicker skin on your feet if you've been training barefoot for a while. These adaptations help your body reduce the shock/stress, and all adaptations take a while.
Running on grass -> track (indoor/outdoor) -> pavement should be the ideal progression a person should stride for in barefoot running. The type of material you step on makes a hell of a lot of a difference when running/walking.
Those feet shoe things are just a fad and no one in their right minds should buy a pair. I've always thought they were Olympic weight lifting shoes until someone told me about them. Sharp rock > those shoes. Imagine if someone stepped on your foot with regular shoes lol.
Running is running. It really makes no difference if you run outdoors/indoors, with/without music, and barefoot/with shoes. What matters is you accomplishing your workout goal(s), and how happy/satisfied you are doing that particular activity.
Question for next time
Before the advent of chemical induced muscle hypertrophy, a major component of most body builders' workouts contained exercises which consisted of very high numbers of repetitions. Why would high rep exercises help give one large looking muscles?
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2nd Worst City in CA8938 Posts
I'm not sure if this is appropriate for your specialty but I'll ask anyway.
My bones like to crack when I work out. For instance, when I'm bringing my knees up to my chest while my body is elevated off the floor, the bones around my hip flexors crack every time I bring my knees up.
In general my bones seem to crack a lot/easily. Like sometimes when I'm just rotating my shoulders they'd crack every cycle. Would you happen to know the reason for this?
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My hip cracks every other time when I do squats. As long as there isn't any pain in the areas where you hear cracking, you should be fine. I think it's air bubbles (nitrogren, o2, and other crap) between your joints (synovial fluid).
I wouldn't worry about arthritis or something like that unless you've had a significant injury @ those joints. My anatomy professor had cartilage removed from his right knee; now he has a constant clicking noise when he bends his leg. It doesn't hurt, but it'll always be there.
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EPT![[image loading]](http://img153.imageshack.us/i/thingqr.jpg/)
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