New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD,...
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Transcript of New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD,...
![Page 1: New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD, FACSM Central Oregon Community College Health & Human Performance.](https://reader035.fdocuments.net/reader035/viewer/2022081603/56649ef05503460f94c0108e/html5/thumbnails/1.jpg)
New Research in New Research in Cross-Country Skiing Cross-Country Skiing
Physiology & Physiology & Common Training Common Training
MistakesMistakesJulie Downing, PhD, FACSMJulie Downing, PhD, FACSMCentral Oregon Community CollegeCentral Oregon Community College
Health & Human Performance Professor,Health & Human Performance Professor,
Exercise Physiology Lab Director, &Exercise Physiology Lab Director, &
National Chair of ACSM Personal Training National Chair of ACSM Personal Training CommitteeCommittee
![Page 2: New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD, FACSM Central Oregon Community College Health & Human Performance.](https://reader035.fdocuments.net/reader035/viewer/2022081603/56649ef05503460f94c0108e/html5/thumbnails/2.jpg)
COCC Exercise COCC Exercise Physiology LabPhysiology Lab
![Page 3: New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD, FACSM Central Oregon Community College Health & Human Performance.](https://reader035.fdocuments.net/reader035/viewer/2022081603/56649ef05503460f94c0108e/html5/thumbnails/3.jpg)
Cool New Physiology StuffCool New Physiology Stuff
1)1) Upper Body PowerUpper Body Power
2)2) Lactate ThresholdLactate Threshold
3)3) VO2max VO2max
4)4) Jumping (OSU & MSU)Jumping (OSU & MSU)
5)5) Pre-Stretch?Pre-Stretch?
![Page 4: New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD, FACSM Central Oregon Community College Health & Human Performance.](https://reader035.fdocuments.net/reader035/viewer/2022081603/56649ef05503460f94c0108e/html5/thumbnails/4.jpg)
1) Upper Body Power1) Upper Body Power
• > 50 % propulsive force in skate-> 50 % propulsive force in skate-skiing comes from upper bodyskiing comes from upper body
• Highly correlated to xc ski Highly correlated to xc ski performanceperformance
• Shorter, Rundell, Gaskill, Heil, Shorter, Rundell, Gaskill, Heil, Bacharach, Street (SCSU & MSU)Bacharach, Street (SCSU & MSU)
![Page 5: New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD, FACSM Central Oregon Community College Health & Human Performance.](https://reader035.fdocuments.net/reader035/viewer/2022081603/56649ef05503460f94c0108e/html5/thumbnails/5.jpg)
2) Lactate Threshold2) Lactate Threshold• Lactate – Sports bad boy gone Lactate – Sports bad boy gone
good!!good!!• Can be recycled & Can be recycled &
used as fuel. used as fuel. • Heart prefers lactateHeart prefers lactate• Leading researcher – Leading researcher –
George Brooks @ UC George Brooks @ UC
BerkeleyBerkeley
![Page 6: New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD, FACSM Central Oregon Community College Health & Human Performance.](https://reader035.fdocuments.net/reader035/viewer/2022081603/56649ef05503460f94c0108e/html5/thumbnails/6.jpg)
3) VO3) VO22maxmax• Fit Fat Studies done by Fit Fat Studies done by
Epidemiologist Dr. Steven Blair @ Epidemiologist Dr. Steven Blair @ Cooper Institute in Dallas, TX Cooper Institute in Dallas, TX
• Thin Fit = least risk of CVD deathThin Fit = least risk of CVD death• Fat Fit = 2Fat Fit = 2ndnd • Thin Unfit = 3Thin Unfit = 3rdrd
• Fat Unfit = greatest risk of CVD Fat Unfit = greatest risk of CVD deathdeath
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3) VO3) VO22max & agemax & age
Main reason seniors are slower is the decrease Main reason seniors are slower is the decrease in VO2max. in VO2max. How?How?
• VO2max = SV x HR x avO2diffVO2max = SV x HR x avO2diff
• Inactive Max HR goes down 10 beats/10 yrsInactive Max HR goes down 10 beats/10 yrs• Active Max HR goes down Active Max HR goes down 5-7 beats/10 yrs5-7 beats/10 yrs• Inactive VO2max decrease = 10%/decade after age 25Inactive VO2max decrease = 10%/decade after age 25• Active VO2max decrease = Active VO2max decrease = 5%/decade after age 255%/decade after age 25
• Also, seniors don’t recover as fast after exerciseAlso, seniors don’t recover as fast after exercise
![Page 8: New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD, FACSM Central Oregon Community College Health & Human Performance.](https://reader035.fdocuments.net/reader035/viewer/2022081603/56649ef05503460f94c0108e/html5/thumbnails/8.jpg)
4) Jump Training4) Jump Training
• Forces calcium into the bones Forces calcium into the bones increasing bone mineral density increasing bone mineral density (OSU falling studies-Snow & (OSU falling studies-Snow & Winters)Winters)
• Vertical Jump Correlation to xc ski Vertical Jump Correlation to xc ski performance (MSU Heil grad performance (MSU Heil grad student 2009)student 2009)
![Page 9: New Research in Cross- Country Skiing Physiology & Common Training Mistakes Julie Downing, PhD, FACSM Central Oregon Community College Health & Human Performance.](https://reader035.fdocuments.net/reader035/viewer/2022081603/56649ef05503460f94c0108e/html5/thumbnails/9.jpg)
5) To stretch or not to 5) To stretch or not to stretch?stretch?
• Warm-upWarm-up• Pre-stretch?Pre-stretch?
– Depends on dynamic or static Depends on dynamic or static activity?activity?
• ActivityActivity• Cool-downCool-down• Post-stretch – Post-stretch – YES!YES!
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Common Training Common Training MistakesMistakes
1) Not following “hard-easy” principle2) Not cooling down effectively3) Not eating right after exercise (high-
glycemic index foods) & eating too much protein
4) Not periodizing training5) Not scheduling complete rest days,
active recovery days, & cross-training days
6) Increasing volume >10%/wk after 20 min goal
7) Focusing too much on cardio & not enough on jumping & upper body power
8) Training in “No Man’s Land”
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THANK YOUTHANK YOU