Ch 20: Aerobic Endurance Flashcards
Lactate Threshold
Percentage of VO2max where blood lactate concentrations begins to rise above resting levels
Maximal Lactate Steady State
Maximal lactate production = maximal clearance rate
Tapering
The systemic decrease in intensity and volume of training with an emphasis on technique and nutrition in an attempt to achieve peak performance at the time of competition
Benefits of tapering
Facilitates recovery and rehydration
Promotes increases in muscle and liver glycogen stores
Step Taper vs. Linear Taper vs. Progressive Taper
Step Taper: Abrupt decrease in training volume
Linear Taper: Gradual decrease in training volume
Progressive Taper: Abrupt decrease in training volume by 10-15% followed by a gradual decrease in training volume
Karvonen Method
(((APMHR-RMR) x Int) + RHR) / 6
RPE Scale (1-10)
1- Nothing
2- extremely little
3- very easy
4- easy
5- moderate
6- somewhat hard
7- hard
8- very hard
9- very, very hard
10- max effort
Relationship between exercise economy and energy expended
The higher the exercise economy the less energy is expended
LSD Training
(D, I, F, Benefits)
30 mins - 2 hrs
1-2 days per week
About 70% of VO2 max
Benefits: improvements in cardiovascular and thermoregulatory function, mitochondrial production, oxidative capacity of skeletal muscle, utilization of fat for fuel, and a shift to more type 1 fibers
Pace/Tempo training
(D, I, T, benefits)
20-30 minutes
1-2 days per week
Training at lactate threshold and at or slightly above race pace
Benefits: increases in running economy and lactate threshold
Interval training
(D, I, T, benefits)
3-5 minutes with a 1:1 work:rest
1-2 days per week
Close to VO2max
Benefits: increases in VO2max and anaerobic metabolism
HIIT
(D, I, T, benefits)
30-90 seconds with a 1:5 work:rest
1 day per week
Greater than VO2max
Benefits: increases in running speed and economy
Fartlek Training
(D, I, T, benefits)
20-60 minutes
1 day per week
Intensity varies between LSD and pace/tempo
Benefits: reduce boredom, challenges all body systems, increases in vo2max, running economy, and fuel utilization
Sport season training frequency and intensities
Off-Season: 5-6 days per week at low-moderate intensity for long durations
Pre Season: 6-7 days per week at moderate-high intensity for moderate-long durations
In-Season: 5-6 days per week that includes both racing and training days with training days being low in intensity and duration
Postseason: 3-5 days per week at low intensity for short durations
Benefits of cross training
Adaptations to respiratory, cardiovascular, and musculoskeletal systems
May help to negate some of the effects of detraining
Treadmill key points
Strike treadmill with midfoot and establish comfortable pace before taking hands off
Perform 3-5 minutes of a cool down to prevent blood pooling and improve venous return
Stationary Bike key points
Adjust seat so that extended leg slightly bent at the bottom with that foot flat
Upper arm and torso should form a 90 degree
Pronated bike grip vs. neutral bike grip vs. racing position
Pronated: promotes more upright posture
Neutral: Promotes a more forward lean
Racing Position: Promotes maximal forward lean
Rowing machine key points
Recovery is from finish back to start
Start with hip and knee flexed and during drive phase hip and knee extend
Elliptical key points
Do not let knees come past toes when flexed
Forward motion will place an increased emphasis on quadriceps
Backward motion will place an increased emphasis on glutes and hamstrings
Walking key points
(foot strike, stride, arms)
Foot strike: heel strikes first followed by a heel-to-toe action with the weight transferring from outside of foot towards the middle
Stride: Allow hips to move freely to increase stride length without rolling the hips
Arm Action: Elbows bent at 90 degrees with backward and forward movement with hands relaxed going from the chest to hip
Running key points
(foot strike, stride, arms)
Foot strike: Heel strikes first followed by heel-to-toe with weight spread over the foot
Stride: Allow the hips to move freely to increase stride length without rolling the pelvis and keep the foot under the hips to avoid braking
Arm Action: Majority comes from lower arm with the forearms carried between the waist and chest
