Cardiovascular Training Systems

Question 1

what are the three cardiovascular training systems

Answer 1

long slow duration (LSD), interval and fartlek

Question 2

what is long slow duration training

Answer 2

it is used by trainers when referring to training with intensities of approx. 70% VO2 max or 80% MHR

this is stressful to the body due to the increased duration and should be utilised sparingly 1-2 times a week (maximum)

Question 3

how should you use LSD

Answer 3

start on a low level (where RPE is around 4) and then gradually bring it up to a peak level (RPE 8ish) and then back down to RPE 4 when 10 mins has gone past

the intensity of this training system is characterised as conversational, as the client should be able to talk throughout the process

Question 4

what is interval training

Answer 4

intervals of 30 seconds intense (RPE 8ish) then 30 seconds active rest (RPE 4ish). could also do a minute on and then a minute off

this is typically training that involves a working:resting ratio relationship.

if the work intervals are 4 mins long then typically, the resting period is 2 mins (1:1/2)

Question 5

what are the different types of interval training

Answer 5

slow glycolytic and fast glycolytic

Question 6

what is slow glycolytic interval training

Answer 6

this typically lasts between 30-90 secs of work, with the ratio being 1:3/4

eg work - 30s rest - 2m

Question 7

what is fast glycolytic interval training

Answer 7

this lasts between 10-30 seconds with the ratio being 1:5/6

eg work - 20s rest 2m

this is aimed at increasing tolerance to lactate

Question 8

what is fartlek training

Answer 8

this is random periods of workload at different intensities.

it is typically less structured than other types of aerobic exercise

the duration of this is typically 20-60 mins, and is performed at 70-90% VO2 max

the aim of this is to increaser the amount of time a client can sustain peak VO2 max and therefore better buffer lactate

clients threshold (RPE 7/8), once they go over this threshold (RPE 9/8) the trainer needs to reduce the intensity

Question 9

how to use fartlek training

Answer 9

this is random intervals, basically you adjust the level of intensity randomly based on how your client feels/looks. if it looks easy for them then bring it up quite a few levels until they’re slightly struggling then bring it back down. do this for the whole ten minutes

eg rpe 3/4 - rpe 7/8 - rpe 4/5 - rpe 8/9 - rpe 4/5 etc