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EXCI 352 Final Exam > Aerobic Endurance Training Part 1 > Flashcards

Aerobic Endurance Training Part 1 Flashcards

1
Q

What is VO2max

A

maximal aerobic capacity

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2
Q

Lactate threshold

A
  • 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
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3
Q

lactate threshold represents

A

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

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4
Q

lactate threshold begins at

A

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

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5
Q

lactate threshold appears to be a better indicator than VO2max for

A

aerobic endurance performance

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6
Q

Onset of blood lactate accumulation

A
  • 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
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7
Q

maximal lactate steady state

A

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

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8
Q

what indicator is the best for aerobic endurance performance

A

maximal lactate steady state

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9
Q

exercise economy

A

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

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10
Q

what happens to athletes with a high exercise economy

A

expand less energy during exercise too maintain a given exercise velocity

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11
Q

an improvement in exercise economy enhances

A

maximal aerobic power and lactate threshold

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12
Q

what affects exercise economy during cycling

A

bodymass
cycling velocity
aerodynamic positioning

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13
Q

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

A

greater reliance on CHO than fat

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14
Q

What is the benefit of using more fat as a fuel

A

conservation of muscle and liver glycogen

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15
Q

what can be a limitation during prolonged exercise

A

CHO availability

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16
Q

when is it good to ingest carbohydrates

A

endurance performance lasting more than 60 min

17
Q

type 1 muscle fibers

A
  • are predominant in elite aerobic endurance athletes
  • high capacity for aerobic metabolism
  • high mitochondrial density and oxidative enzyme capacity
18
Q

exercise mode

A

improve aerobic endurance performance
selecting the appropriate exercise mode

19
Q

training frequency depends on

A
  • an interaction of exercise intensity and duration
  • the athletes training status
  • the specific sport season
20
Q

recovery

A

essential
sufficient rest, relaxation, rehydration, post exercise nutrition

21
Q

too much training may

A

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

22
Q

regulation of exercise intensity

A

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

23
Q

most accurate methods for regulating exercise intensity

A

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

24
Q

heart rate

A

most frequently used method without VO2max

25
Q

means of regulating intensity with heart rate

A

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

26
Q

Less accurate means of using HR to regulate intensity

A

Karvonen Method
percentage method

27
Q

RPE

A

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

28
Q

factors that may influence RPE

A

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

29
Q

exercise velocity can regulate intensity

A

exercise pace

30
Q

power measuring devices can regulate intensity

A

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

31
Q

general recommendations of exercise progression

A

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

32
Q

type on aerobic training parameters

A

slide 30

33
Q

intensity during LSD

A

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

EXCI 352 Final Exam (9 decks)

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