aerobic training Flashcards
what are 3 important factors for aerobic success?
1) high aerobic functioning (VO2)
2) high lactate (anaerobic) threshold
3) exercise economy (proper technique)
what does aerobic training adaptations mean?
push yourself harder for longer durations
- less nasty bi-products
- larger energy reserves
what are physiologic training adaptations when having high aerobic function?
- increased myoglobin
- increased capillarization
- increased oxidative enzymes
why would you focus on aerobic training early on in a training program, even for anaerobic sports?
to give you the endurance base for future training of any type
- good foundation for intense training later on in the season
what is done after aerobic base is established?
interval training
can you outperform someone with a similar or higher vo2?
yes, because vo2 does not measure lactate threshold or performance
how would someone improve lactate (anaerobic) threshold?
combination of mental tougness and body’s ability to clear lactate
- interval training expose athletes to pain & increases their ability to clear lactate
explain what is exercise economy?
- technique
- less energy to do the same amount of work
what are some examples of good exercise economy?
running
- forward movement & strong core
cycling
- knees straight/forward (not flarign out)
swimming
- strong torso
can all result in improvements in performance without increase of vo2
what do you consider when designing an aerobic program?
1) training frequency
2) training intensity
3) training time
4) training type
explain training freuency
- strongly influenced by duration and intensity of other workouts
- ex: intense cardio workout one day, stretching and resistance the next
how can you have a high training frequency and not experience over-training?
consider the intensity and duration of the previous exercise and cater to avoid training same intensity/muscle group the next day
describe training intensity
- train heard enough to cause adaptations in the muscles you would use in your sport/event
- early season = low
- competitive season = high
- if intensity of workout goes up, duration should go down
what are some ways to measure intensity?
- %HR
- RPE
- METS
- VO2 Max
- Watts
explain the physiology of the talk test
if you can carry on a conversation while exercising = workload is low and using aerobic system
- the more dependent you start using thr anaerobic system, the more rapid the breathing (AKA ventilatory threshold) = hard to carry a conversation
explain training time
- sliding scale (ex: lower intensity training means you can have longer workout)
- directly influenced by intensity
- if you alter training intensity, the duration should also be altered
explain training type
- activities as specific to the sport as possible
- adaptations in the muscles you would use in your sport/activity
would you recommend her to swim or run in the off-season?
swim because it uses all of the muscles = mimic full body demand
what is another training type you can incorporate for teams?
sport specific mini games
- game simulation using fewer players
- gets them to run more, more sport specific, and increases intensity
what are the different aerobic training methods?
- long slow distance (LSD)
- aerobic interval training
- tempo training
- fartlek training
describe long slow distance (LSD) training
- typicially early in training program
- continuous (training aerobic base)
- duration longer than race/event
- intensity = around 70%
- ex: running 10km
explain aerobic interval training
- closer to start of season
- 1-3 mins of intensity around 100%
- activate muscle fibres that would be used in race/event
- not recommended without a good aerobic base in order to recover between drills
why is it important to have aerobic base before anaerobic interval training?
strong aerobic base means you can recover more during the rest periods in order to push harder during the work periods
what areas is HIIT useful?
- sport
- weight loss
- pain tolerance
describe tempo training
- close to competition date/event
- race/game day intensity
- use same tempo you’d use during competition
- mimic game/race day
during tempo training, would you train in a group of individually for this sport? why?
- group because it simulates a race as close as possible
- get training and situational side of it
describe fartlek training
- informal intervals
- ex: run to the post and walk to the next
what is an easy way for an athlete to monitor for overtraining?
measure HR… elevated resting HR can indicate overtrain
explain the general preparation phase
- goal = establish aerobic base
- recommend LSD workouts
- develop base and fine tune techniques
- ex: long steady run
descibe the specific preparation phase
- goal = aerobic base and aerobic power
- recommend intervals and LSD sessions
explain the pre-competition phase
- goal = aerobic power and anaerobic threshold training
- recommendation = interval and tempo runs in groups
- ex: marathon runners
describe the post-competition phase
- recommendation = active rest and cross-training
- keep body weight controlled during off season
explain tapering
- reduce volume of training in the week leading up to your main competition
- reduce training volume but eat same amount of carbs
- nutrition and hydration important here
explain the progressions in aerobic training leading up to a competion
1) long slow distance (LSD)
2) aerobic interval training
3) tempo training
explain why an aerobic base is required before interval training
to allow for better recovery so then you can push harder during the next interval
provide an example of a sport (that is not continuous) but having a strong aerobic base is beneficial. Explain your answer.
swimming because having a strong aerobic base also helps them build a higher lactate threshold and mental toughness
