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SPSC 4161 > aerobic training > Flashcards

aerobic training Flashcards

1
Q

what are 3 important factors for aerobic success?

A

1) high aerobic functioning (VO2)
2) high lactate (anaerobic) threshold
3) exercise economy (proper technique)

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2
Q

what does aerobic training adaptations mean?

A

push yourself harder for longer durations
- less nasty bi-products
- larger energy reserves

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3
Q

what are physiologic training adaptations when having high aerobic function?

A
  • increased myoglobin
  • increased capillarization
  • increased oxidative enzymes
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4
Q

why would you focus on aerobic training early on in a training program, even for anaerobic sports?

A

to give you the endurance base for future training of any type
- good foundation for intense training later on in the season

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5
Q

what is done after aerobic base is established?

A

interval training

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6
Q

can you outperform someone with a similar or higher vo2?

A

yes, because vo2 does not measure lactate threshold or performance

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7
Q

how would someone improve lactate (anaerobic) threshold?

A

combination of mental tougness and body’s ability to clear lactate
- interval training expose athletes to pain & increases their ability to clear lactate

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8
Q

explain what is exercise economy?

A
  • technique
  • less energy to do the same amount of work
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9
Q

what are some examples of good exercise economy?

A

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

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10
Q

what do you consider when designing an aerobic program?

A

1) training frequency
2) training intensity
3) training time
4) training type

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11
Q

explain training freuency

A
  • strongly influenced by duration and intensity of other workouts
  • ex: intense cardio workout one day, stretching and resistance the next
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12
Q

how can you have a high training frequency and not experience over-training?

A

consider the intensity and duration of the previous exercise and cater to avoid training same intensity/muscle group the next day

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13
Q

describe training intensity

A
  • 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
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14
Q

what are some ways to measure intensity?

A
  • %HR
  • RPE
  • METS
  • VO2 Max
  • Watts
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15
Q

explain the physiology of the talk test

A

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

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16
Q

explain training time

A
  • 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
17
Q

explain training type

A
  • activities as specific to the sport as possible
  • adaptations in the muscles you would use in your sport/activity
18
Q

would you recommend her to swim or run in the off-season?

A

swim because it uses all of the muscles = mimic full body demand

19
Q

what is another training type you can incorporate for teams?

A

sport specific mini games
- game simulation using fewer players
- gets them to run more, more sport specific, and increases intensity

20
Q

what are the different aerobic training methods?

A
  • long slow distance (LSD)
  • aerobic interval training
  • tempo training
  • fartlek training
21
Q

describe long slow distance (LSD) training

A
  • typicially early in training program
  • continuous (training aerobic base)
  • duration longer than race/event
  • intensity = around 70%
  • ex: running 10km
22
Q

explain aerobic interval training

A
  • 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
23
Q

why is it important to have aerobic base before anaerobic interval training?

A

strong aerobic base means you can recover more during the rest periods in order to push harder during the work periods

24
Q

what areas is HIIT useful?

A
  • sport
  • weight loss
  • pain tolerance
25
Q

describe tempo training

A
  • close to competition date/event
  • race/game day intensity
  • use same tempo you’d use during competition
  • mimic game/race day
26
Q

during tempo training, would you train in a group of individually for this sport? why?

A
  • group because it simulates a race as close as possible
  • get training and situational side of it
27
Q

describe fartlek training

A
  • informal intervals
  • ex: run to the post and walk to the next
28
Q

what is an easy way for an athlete to monitor for overtraining?

A

measure HR… elevated resting HR can indicate overtrain

29
Q

explain the general preparation phase

A
  • goal = establish aerobic base
  • recommend LSD workouts
  • develop base and fine tune techniques
  • ex: long steady run
30
Q

descibe the specific preparation phase

A
  • goal = aerobic base and aerobic power
  • recommend intervals and LSD sessions
31
Q

explain the pre-competition phase

A
  • goal = aerobic power and anaerobic threshold training
  • recommendation = interval and tempo runs in groups
  • ex: marathon runners
32
Q

describe the post-competition phase

A
  • recommendation = active rest and cross-training
  • keep body weight controlled during off season
33
Q

explain tapering

A
  • 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
34
Q

explain the progressions in aerobic training leading up to a competion

A

1) long slow distance (LSD)
2) aerobic interval training
3) tempo training

35
Q

explain why an aerobic base is required before interval training

A

to allow for better recovery so then you can push harder during the next interval

36
Q

provide an example of a sport (that is not continuous) but having a strong aerobic base is beneficial. Explain your answer.

A

swimming because having a strong aerobic base also helps them build a higher lactate threshold and mental toughness

SPSC 4161 (16 decks)

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