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Samenvatting Intensity
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This is a summary on the topic Intensity which is given in the mandatory masters course Concepts of Human Movement Sciences at the Vrije Universteit Amsterdam
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20Intensity
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1-10-2018
, All training programs consist of three key components: frequency, intensity and duration(time) (FIT-factors). The sum of
these components is called the training impulse. A training impulse is intended to result in a positive training adaptation
and improved performance. The FIT factors all contribute to the nature and magnitude of the training effect. However,
overtraining can result in decreased performance. The F and T factor are relatively easy to monitor, the I factor is usually
harder to monitor, but the most important to produce a training effect leading to performance improvements. Intensity is
usually defined as ‘the amount of energy expended per minute to perform a certain task (kJ/min)’. So it is aimed at energy
expenditure, which can’t be easily measures in the field. Measures for intensity can be done by measuring the power
output (like speed, acceleration, critical power, GPS, VO2max, HR).
Monitoring the training load can help to determine whether an athlete is adapting to the training program and to minimize
the risk of non-functional overreaching (fatigue lasting weeks to months), injury and illness. The external training load is an
objective measure of the work than an athlete completes either during training or competition and is measures
independently of the internal workload. There are 3 distinct external training loads that may vary significantly within an
training program: the load planned before the season (or study) starts; the load prescribed on a daily basis and the actual
load completed by each individual athlete. The latter is the load that should be quantified and reported for both sports
training and research purposes. This is in contrast with the internal workload, which assesses the biological stress imposed
by the training session and is defined by the disturbance in homeostasis of the physiological and metabolic processes during
the exercise training session. Training related data can have a motivational impact on the athlete by heightening his/her
awareness of time and effort investment, promoting a pride in achievement and encouraging a more systematic and goal-
oriented approach to training. Monitoring daily training load might contribute to optimize athlete development, due to
better training regulation and the possibility of detecting overtraining of injuries early on
Quantifying training:
Questionnaires and diaries:
Questionnaires and diaries obtain data recalled form the athlete and are used to examine physical activity during the past
week, month or even years. The use of questionnaires is popular especially in large populations. The administration is easy,
cost effective and does not impede training. The weakness is the fact that the athletes responses are subjective, inadequate
reliability and validity compared with laboratory measures (memory dependent), perceptions of intensity may differ
depending on experience or tolerance of the person , environmental conditions may have an important motivational,
psychological and physical effect, the questions can be misinterpreted, the questionnaire can be too long or too detailed.
Therefore questionnaires may assist with monitoring general changes in population activity, attempts to quantify exercise
dosage form data collected with questionnaires remain inadequate.
Pros:
- Can be used with large groups
- Easy to administer
- Cost effective
- Does not impede training
Cons:
- Responses are subjective
- Inadequate reliability and validity
- Perceptions of intensity may differ
- Environmental conditions can haven in impact
- Questions can be misinterpreted
- Questionnaires can be too long or detailed (boredom effect)
Heart rate:
There is an almost linearly relationship between VO2 and HR at submaximal intensities. Therefore the HR or VO2 can be
used to accurately estimate the exercise intensity. It has been suggested that an individual’s aerobic fitness is reflected in
the slope of an HR-VO2max curve. However, it should be mentioned that the relationship between HR and VO2 is individual
and for precise estimations of exercise intensity, the relationship should be determined for each individual .By determining
the relationship between HR and VO2, HR can be used to estimate VO2, which will give a reflection of the intensity of work
that is being performed. A more accurate estimate of exercise intensity could be made when the relationship between HR
with more direct indicators of energy expenditure is established. With the popularity of the wireless HRM, the HR has
become the most used method to get an indication of the intensity in the field. HR is easy to monitor and shows a very
stable pattern during exercise and athletes can immediately use the HR data to adjust the intensity of a work bout if
necessary. Endurance training will reduce HR at rest and during submaximal exercise at a given VO2.
Absolute measures of intensity are commonly used but the relative measures may be more informative because
considerable inter- and intra-individual differences may exist in the way people respond to various modes of exercise.
Karvonen and Vuorimaa suggests to use the percentage of heart rate reserve(%HRR) as a more accurate means of
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