Aerobic Endurance Training Part 1

Question 1

What is VO2max

Answer 1

maximal aerobic capacity

Question 2

Lactate threshold

Answer 2

• speed of movement or % of VO2max at which a specific blood lactate concentration is observed
• exercise intensity or relative intensity at which blood lactate concentration begins to increase above resting baseline levels
• highest O2 consumption or exercise intensity achieved with < 1.0 mM increase in blood lactate concentration above the pre-exercise level

Question 3

lactate threshold represents

Answer 3

an increase reliance on anaerobic mechanisms
use as a marker of the anaerobic threshold

Question 4

lactate threshold begins at

Answer 4

50-60% VO2max in untrained individuals
70-80% in trained athletes

Question 5

lactate threshold appears to be a better indicator than VO2max for

Answer 5

aerobic endurance performance

Question 6

Onset of blood lactate accumulation

Answer 6

• is a second increase in the rate of lactate accumulation that has been observed at higher relative exercise intensities
• is the exercise intensity at which the concentration of lactate in the blood reaches 4,0mM

Question 7

maximal lactate steady state

Answer 7

exercise intensity where maximal lactate production is equal to maximal lactate clearance within the body

Question 8

what indicator is the best for aerobic endurance performance

Answer 8

maximal lactate steady state

Question 9

exercise economy

Answer 9

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

Question 10

what happens to athletes with a high exercise economy

Answer 10

expand less energy during exercise too maintain a given exercise velocity

Question 11

an improvement in exercise economy enhances

Answer 11

maximal aerobic power and lactate threshold

Question 12

what affects exercise economy during cycling

Answer 12

bodymass
cycling velocity
aerodynamic positioning

Question 13

what fuel source is utilized at high exercise intensities over 70% VO2max

Answer 13

greater reliance on CHO than fat

Question 14

What is the benefit of using more fat as a fuel

Answer 14

conservation of muscle and liver glycogen

Question 15

what can be a limitation during prolonged exercise

Answer 15

CHO availability

Question 16

when is it good to ingest carbohydrates

Answer 16

endurance performance lasting more than 60 min

Question 17

type 1 muscle fibers

Answer 17

• are predominant in elite aerobic endurance athletes
• high capacity for aerobic metabolism
• high mitochondrial density and oxidative enzyme capacity

Question 18

exercise mode

Answer 18

improve aerobic endurance performance
selecting the appropriate exercise mode

Question 19

training frequency depends on

Answer 19

• an interaction of exercise intensity and duration
• the athletes training status
• the specific sport season

Question 20

recovery

Answer 20

essential
sufficient rest, relaxation, rehydration, post exercise nutrition

Question 21

too much training may

Answer 21

increase risk of injury
frequency needs to be less than 5 times a week

Question 22

regulation of exercise intensity

Answer 22

critical to the success of each training session and ultimately the entire program

Question 23

most accurate methods for regulating exercise intensity

Answer 23

monitor O2 consumption during exercise to determine its VO2max
periodically measure concentration of blood lactate to determine the relationship to the lactate threshold

Question 24

heart rate

Answer 24

most frequently used method without VO2max

Question 25

means of regulating intensity with heart rate

Answer 25

determine specific HR associated with the determined VO2max or determine HR associated with the lactate threshold

Question 26

Less accurate means of using HR to regulate intensity

Answer 26

Karvonen Method percentage method

Question 27

RPE

Answer 27

can be used to accurately regulate intensity when there are changes in fitness levels valid monitoring tool

Question 28

factors that may influence RPE

Answer 28

age sex training status fitness level listening to music watching tv or video environmental temp altitude nutritional consideration external feedback

Question 29

exercise velocity can regulate intensity

Answer 29

exercise pace

Question 30

power measuring devices can regulate intensity

Answer 30

metabolic rate is closely related to mechanical power production allows reproducible intensity efforts

Question 31

general recommendations of exercise progression

Answer 31

at least 1 recovery or active rest day in each week frequency, intensity or duration should increase more than 10% exercise intensity should be changed if you cant change frequency or duration monitor progression of intensity to avoid overtraining

Question 32

type on aerobic training parameters

Answer 32

slide 30

Question 33

intensity during LSD

Answer 33

lower in training than in competition can be a disadvantage bc does not stimulate the neurological patterns of competition muscles not used to competition