Aerobic Programming Flashcards
Pace/ Tempo training also referred to as?
Threshold training or Aerobic/Anaerobic interval training
LSD can shift ____ muscle fibers to _____ muscle fibers
Type II fibers to Type I
Pace/ Tempo Training
20-30 minutes of exercise slightly higher than competition intensity
Interval Training
Athlete working close to VO_2 max for 3-5 minutes
Repetition Training
Working at intensity greater than VO_2 max for 30-90 seconds.
Benefits of Interval training
Increased VO_2 max and anaerobic metabolism
Benefits of repetition training
Improved running speed, enhanced running economy, & increased metabolism
Faster recovery from injury, prevention of overuse injuries, & reduction of muscle imbalances.
Benefits of Resistance Training
Work to rest ratio 1:1
Interval Training
Work to rest ratio 1:5 (30 sec of work; 2.5 min rest)
Repetition Training
Improved running economy & increased lactate threshold
Benefits of Pace/Tempo Training
Off-season Training
Develop base of cardiorespiratory fitness; long-duration and low intensity
Pre-season Training
Increase intensity, maintain/reduce duration; strengthen weaknesses
In-season Training
Before competition, low intensity and short duration so the athlete is completely recovered
Post-season Training
Active rest (still moving, active)
Cross-Training
Reduces overtraining/burnout/staleness
Detraining
Reduction of training duration or intensity
Tapering
Systematic detraining; focus on sport skill and technique and nutritional intervention
Resistance Training
Improve short-term exercise performance; faster recovery of and prevention of overuse injuries; reduces muscle imbalances
Interval Training Benefits
Increased VO2 max and anaerobic metabolism
Repetition Training Benefits
Improved running speed, enhanced running economy, and increased anaerobic metabolism
Fartlek Training
Combination of all other training programs
