Aerobic Endurance Exercise Training Flashcards
Factors related to aerobic endurance performance 3
Vo2 max, lactate threshold, exercise economy
Lactate threshold
Point at which blood lactate begins to increase over resting levels
Exercise economy
Measure of the energy cost of activity at a given exercise velocity
Step 1
Exercise mode
Exercise mode
Specific activity performed by the athlete. The more specific the mode the greater the improvement in performance
Step 2
Frequency
How frequent to improve vo2 max?
More than twice a week
Sep 3
Training intensity
High intensity increases
CV and resp function and o2 delivery
With high intensity, greater type 2 recruited. Allows…
Them to become more aerobic ally trained
Most frequently used for prescribing aerobic exercise intensity
Heart rate
HRR=
Max HR- RHR
Step 4
Exercise duration
Duration influenced by
Intensity. Inversely
Step 5
Exercise progression
Types of gaining programs (5)
LSD, pace tempo, interval, repetition, fartlek
LSD % vo2 max
70%
Distance for LSD
Longer than race distance
LSD duration
3 min to 2 hours
LSD aka
Conversation exercise
LSD enhances
Thermoregulatory and CV function
LSD increases
Mitochondrial energy function and oxidative capacity of skmm. Utilization of fat for fuel.
LSD spares
Muscle glycogen
Pace tempo intensity
Slightly higher than race competition
Pace tempo intensity corresponds to
Lactate threshold
Pace tempo purpose
Stress the athlete at a specific intensity and improve energy production from anaerobic and aerobic metabolism
Two types of pace tempo
Steady and intermittent
Steady length
20 30 min continuous
Intermittent
Shorter intervals with brief recovery periods
With pace tempo, avoid increasing
Intensity. Increase distance if too easy
Pace tempo increases
Running economy and lactate threshold
Interval training intensity
Close to vo2 max
Duration of intervals
3-5 min. Can be 30 sec
Rest intervals length
Equal to work intervals
Interval training increases
Vo2 max and anaerobic metabolism
Interval training is used
Sparingly
Rep training intensity
Greater than vo2 max
Rep training interval length
30-90 seconds
Recovery periods for rep training
4-6 times as long as work
Rep training benefits
Improved running speed, enhanced running economy, increased capacity for and tolerance of anaerobic metabolism, final kick or push of race
Fartlek training is
Combination of types
Fartlek example
Easy run (70% vo2 max)’combined with hill or short at bursts (90% vo2 max)
Fartlek challenges all systems and enhances
Vo2 max, lactate threshold, running economy, fuel utilization
Goal of off season
Develop base of cardio resp fitness
Offseason initially starts with
Long duration and low intensity
Pre season, increase
Intensity and reduce duration. All types of training
In season uses
Low intensity and short duration
Types of training for in season based on
Based on goal of improving weakness and maintaining strength
Post season goal
Recover from competitive season
Post season duration and intensity
Low
Post season goals
Sufficient cardio resp fitness, strength, and lean body mass, rehab injuries, improve strength of weak or underconditioned groups
