Aerobic Program Design Flashcards
What is VO2 max
How much oxygen your body can use at a cellular level with each breath you take in
Altitude and Oxygen
Percent oxygen doesn’t change with altitude but the atmospheric pressure drops and causes a reduction in the partial pressure of O2, which acts as a driving force for gas exchange.
Percent MHR
(220 - age) x exercise intensity
Trying to improve VO2 max in elite athletes?
For well-trained endurance athletes, improving VO2 max may only benefit performance up to a certain point because these individuals already possess excellent aerobic capacity. Therefore, the ability to maintain higher velocities during competition/training have a greater improvement in performance versus marginal improvements in aerobic capacity. HIIT may accomplish this.
Lactate Threshold
The speed of movement or percentage of VO2 max when blood lactate concentrations begin to rise above resting levels. Better indicator of aerobic endurance performance than VO2 max, but not as good as maximal lactate steady state.
HIIT
1x/week for 30-90 seconds with 1:5 work:rest ratio at greater than VO2 max. Helps with running speed and economy, as well as for a kick during the race.
Benefits of training at higher exercise intensities
- Higher intensities cause higher levels of blood and muscle lactate to improve lactate threshold and maximal lactate steady state
- Greater fiber recruitment and will train type II fibers more aerobically, thereby improving overall aerobic performance
Pace/Tempo
1-2x/week at lactate threshold (at race pace or slightly above’; potentially 85-90% VO2 max) for 20-30 minutes. This improves energy production from both aerobic and anaerobic metabolism. If the workout seems to easy, don’t increase the intensity, just go longer. This increases lactate threshold, gets a sense of race pace, and improves fiber recruitment.
LSD
1-2x/week at race distance or longer (30-120 minutes) at 70% VO2 max. This is slower than race pace. Helps with shift of type IIx to type I fibers but doesn’t get high fiber recruitment and doesn’t stimulate neurological patterns of fiber recruitment used in races.
VO2 Max and Performance?
A high correlation exists between VO2 max and success in aerobic endurance events
Season Objectives
Off-Season: Develop conditioning base, 5-6x/week, long runs at low/moderate intensity
Preseason: Use all types of training, 6-7x/week at moderate/long durations at moderate/high intensities
In-Season: maintain conditioning at 5-6x/week with training of short duration and low intensity (races will use higher distances/intensities)
PostSeason: Recover and do 3-5x/week at short duration/low intensity.
Heart Rate and VO2 Max?
There is a close relationship between VO2 max and heart rate reserve (Max heart rate and resting heart rate). Table in the book shows it’s equal from 50-100% of VO2 max and HRR.
What are the most important factors for successful performance with aerobic sports?
- High VO2 max
- High lactate threshold (better than VO2 max)
- Good exercise economy
- High efficiency in using fat as fuel source
- High percentage of type 1 muscle fibers
Best competitor in aerobic endurance events?
In athletes with similar VO2 max values, the person who can sustain aerobic energy production at the highest percentage of their VO2 max without accumulating large amounts of lactic acid in the muscle and blood (lactate threshold).
Fartlek
1x/week for 20-60 minutes. Varies between LSD and pace/tempo. Going between 70% VO2 max and 85-90% VO2 max.
