Aerobic Endurance Exercise Training

Question 1

Factors related to aerobic endurance performance 3

Answer 1

Vo2 max, lactate threshold, exercise economy

Question 2

Lactate threshold

Answer 2

Point at which blood lactate begins to increase over resting levels

Question 3

Exercise economy

Answer 3

Measure of the energy cost of activity at a given exercise velocity

Question 4

Step 1

Answer 4

Exercise mode

Question 5

Exercise mode

Answer 5

Specific activity performed by the athlete. The more specific the mode the greater the improvement in performance

Question 6

Step 2

Answer 6

Frequency

Question 7

How frequent to improve vo2 max?

Answer 7

More than twice a week

Question 8

Sep 3

Answer 8

Training intensity

Question 9

High intensity increases

Answer 9

CV and resp function and o2 delivery

Question 10

With high intensity, greater type 2 recruited. Allows…

Answer 10

Them to become more aerobic ally trained

Question 11

Most frequently used for prescribing aerobic exercise intensity

Answer 11

Heart rate

Question 12

HRR=

Answer 12

Max HR- RHR

Question 13

Step 4

Answer 13

Exercise duration

Question 14

Duration influenced by

Answer 14

Intensity. Inversely

Question 15

Step 5

Answer 15

Exercise progression

Question 16

Types of gaining programs (5)

Answer 16

LSD, pace tempo, interval, repetition, fartlek

Question 17

LSD % vo2 max

Answer 17

70%

Question 18

Distance for LSD

Answer 18

Longer than race distance

Question 19

LSD duration

Answer 19

3 min to 2 hours

Question 20

LSD aka

Answer 20

Conversation exercise

Question 21

LSD enhances

Answer 21

Thermoregulatory and CV function

Question 22

LSD increases

Answer 22

Mitochondrial energy function and oxidative capacity of skmm. Utilization of fat for fuel.

Question 23

LSD spares

Answer 23

Muscle glycogen

Question 24

Pace tempo intensity

Answer 24

Slightly higher than race competition

Question 25

Pace tempo intensity corresponds to

Answer 25

Lactate threshold

Question 26

Pace tempo purpose

Answer 26

Stress the athlete at a specific intensity and improve energy production from anaerobic and aerobic metabolism

Question 27

Two types of pace tempo

Answer 27

Steady and intermittent

Question 28

Steady length

Answer 28

20 30 min continuous

Question 29

Intermittent

Answer 29

Shorter intervals with brief recovery periods

Question 30

With pace tempo, avoid increasing

Answer 30

Intensity. Increase distance if too easy

Question 31

Pace tempo increases

Answer 31

Running economy and lactate threshold

Question 32

Interval training intensity

Answer 32

Close to vo2 max

Question 33

Duration of intervals

Answer 33

3-5 min. Can be 30 sec

Question 34

Rest intervals length

Answer 34

Equal to work intervals

Question 35

Interval training increases

Answer 35

Vo2 max and anaerobic metabolism

Question 36

Interval training is used

Answer 36

Sparingly

Question 37

Rep training intensity

Answer 37

Greater than vo2 max

Question 38

Rep training interval length

Answer 38

30-90 seconds

Question 39

Recovery periods for rep training

Answer 39

4-6 times as long as work

Question 40

Rep training benefits

Answer 40

Improved running speed, enhanced running economy, increased capacity for and tolerance of anaerobic metabolism, final kick or push of race

Question 41

Fartlek training is

Answer 41

Combination of types

Question 42

Fartlek example

Answer 42

Easy run (70% vo2 max)'combined with hill or short at bursts (90% vo2 max)

Question 43

Fartlek challenges all systems and enhances

Answer 43

Vo2 max, lactate threshold, running economy, fuel utilization

Question 44

Goal of off season

Answer 44

Develop base of cardio resp fitness

Question 45

Offseason initially starts with

Answer 45

Long duration and low intensity

Question 46

Pre season, increase

Answer 46

Intensity and reduce duration. All types of training

Question 47

In season uses

Answer 47

Low intensity and short duration

Question 48

Types of training for in season based on

Answer 48

Based on goal of improving weakness and maintaining strength

Question 49

Post season goal

Answer 49

Recover from competitive season

Question 50

Post season duration and intensity

Answer 50

Low

Question 51

Post season goals

Answer 51

Sufficient cardio resp fitness, strength, and lean body mass, rehab injuries, improve strength of weak or underconditioned groups