Aerobic Training

Question 1

Maximum Aerobic capacity

Answer 1

Maximum amount of energy able to be supplied by aerobic metabolism

Question 2

Lactate threshold

Answer 2

Speed of movement of % of VO2 max that blood lactate begins to increase above resting levels

Question 3

Exercise economy

Answer 3

Athletes with high economy spend less energy covering the same distance as those with low economy

Question 4

Program design steps

Answer 4

Exercise mode, training frequency, training intensity, exercise duration, exercise progression

Question 5

Training frequency

Answer 5

2-5 times a week

Question 6

Describe the KArvonen method

Answer 6

220-age, HHR (APMHR-resting HR), target heart rate (HRR*intensity in decimals)+RHR

Question 7

Describe MHR method

Answer 7

APMHR= 220-age, target HR done twice

Question 8

Which training type trains 1-2x, trains at race distance (30-120 min), and is at &0% of VO2 max

Answer 8

Long, slow, distance

Question 9

Which training type trains 1-2x, for 20-30min, at LA threshold or above race pace

Answer 9

Pace/tempo

Question 10

What training type trains 1-2x, for 3-5 min work to rest 1:1 and close to VO2 max

Answer 10

Interval

Question 11

Which training type trains1x, for short <45 sec or long 2-4 min above VO2 max

Answer 11

HIIT

Question 12

What training type trains 1x, for 20-60 min and varies between LSD and pace/tempo intensity

Answer 12

Fartlek

Question 13

Benefits of LSD

Answer 13

Improved Lactate removal threshold and increased type 1 muscle fibers

Question 14

Benefits of pace/tempo training

Answer 14

Allows sense of race pace, increase lactate threshold, increased ability to sustain race pace

Question 15

Benefits to interval training

Answer 15

Increased VO2 max and increased anaerobic metabolism

Question 16

Benefits of HIIT

Answer 16

Increased running speed, increased running economy, increased anaerobic metabolism, and used to train final kick

Question 17

Benefits of fartlek training

Answer 17

Increased running economy, helps reduce boredom, increase VO2 max, increased lactate threshold

Question 18

Off-season training

Answer 18

Develop base conditioning, 5-6 times/week, long duration and low-moderate intensity

Question 19

Pre-season training

Answer 19

Improvement as objective, 6-7 times/week, mod-long duration at mod-high intensity

Question 20

In-season training

Answer 20

Maintenance as goal, 5-6 times/week, short training or race distance duration and low training high racing intensity

Question 21

Post-season training

Answer 21

Recovery as goal, 3-5 times/week short duration at low intensity

Question 22

Which season is focusing initially long duration and low intensity

Answer 22

Off-season

Question 23

Which season is focusing on increasing intensity and reducing duration

Answer 23

Pre-season

Question 24

Which season is including competition days

Answer 24

In-season

Question 25

Which season is focused on low training and intensity

Answer 25

Post-seasonw

Question 26

Which tapering method is an immediate and abrupt decrease in workload that remains set

Answer 26

Step

Question 27

Which method of tapering is decreased by % of initial amount every workout

Answer 27

Linear

Question 28

Which method of tapering is decreased by % of proportional amount every day

Answer 28

Exponential