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)
