Ch. 5 Metabolic Energy System Training

Question 1

Pulmonary ventilation

Answer 1

process which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin

Question 2

Cardiac output

Answer 2

amount of blood pumped by the heart per minute

Question 3

Stroke volume

Answer 3

amount of blood pumped from the ventricles with each contraction

Question 4

Aerobic system

Answer 4

use of carbohydrates and fat in the presence of oxygen to produce ATP; most efficient

Question 5

Anaerobic system

Answer 5

ATP production without using oxygen; high power, limited capacity; ATP-CP, glycolysis

Question 6

ATP-CP system

Answer 6

uses creatine phosphate instead of carbohydrates to rapidly produce ATP

Question 7

Glycolysis

Answer 7

uses glucose and glycogen to produce ATP without oxygen

Question 8

Anaerobic threshold

Answer 8

point at which the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; a.k.a. lactate threshold

Question 9

Maximal heart rate calculation:

Answer 9

Simple estimate = 220 – age
Regression formula = 208 – (0.7 × age)
Karvonen method = [HRmax – resting heart rate] x desired % for training + resting heart rate

Question 10

Heart rate training zones:

Answer 10

Zone 1—builds aerobic base; warm-ups and recovery; 65-75% HRmax; RQ of 0.80 to 0.90
Zone 2—increases anaerobic and aerobic capacity by straddling energy systems; 76-85% HRmax; RQ of 0.90 to 1.0
Zone 3—only used in interval training; increases speed, power, metabolism, and anaerobic capacity; 86-95% HRmax; RQ greater than 1.0

Question 11

Steady-state training

Answer 11

consistent, prolonged intensity

Question 12

Long-slow distance

Answer 12

maintains slower speed over longer distances

Question 13

Race pace

Answer 13

pace in time or percent of HRmax an athlete would use in competition

Question 14

Percent of HRmax pace

Answer 14

intensity determined based on actual or estimated HRmax

Question 15

Interval training

Answer 15

high-intensity efforts with bouts of recovery between each exertion; work to rest ratios ranging from 1:1 to 1:5

Question 16

High-intensity interval training (HIIT)

Answer 16

best for advanced athletes; intervals with as high as 90% VO2peak (HR zone 3); increases synthesis of new mitochondria, mitochondrial biogenesis, and mitochondria fat oxidation, as well as body’s ability to spare glycogen and delay fatigue

Question 17

Repeated sprint training

Answer 17

maximal effort sprints up to 10 seconds with complete recovery between; enhances power, power-endurance

Question 18

Stage training

Answer 18

breaking up metabolic training to enable development of foundational fitness and coordinate progressions over time

Question 19

Stage Training: Stage 1: aerobic endurance

Answer 19

develop foundation of aerobic endurance; long, slow, steady-state training; intervals in HR zones 1 and 2

Question 20

Stage Training: Stage 2: anaerobic endurance

Answer 20

combines race pace, percent of race pace, and HIIT workouts to promote aerobic endurance and enhance high-intensity (anaerobic) endurance

Question 21

Stage training: Stage 3: anaerobic power

Answer 21

higher percentages of race pace; HIIT workouts; gradual inclusion of repeated sprints; promotes improved anaerobic power and power-endurance

Question 22

Stage Training: Stage 4: sport-specific training

Answer 22

linear, multidirectional, and sport-specific drills used as conditioning; training that mimics competitive circumstances

Question 23

Metabolic Energy System Training Periodization

Answer 23

• Off-season: steady-state training should be used for base training
• Preseason: increasing intensities through interval training to prepare for the season
• In-season: light-to-moderate sport-specific training to maintain gains
• Post-season: light steady-state training for active recovery

Question 24

Regression formula

Answer 24

A formula used to estimate an individual’s maximal heart rate to assist in metabolic energy system training programming.

208 - (0.7 x Age)

Question 25

The Karvonen Method

Answer 25

[(208 2 (0.7 x Age)) - resting heart rate] x desired % for training + resting heart rate = HRmax

Question 26

Which form of training should be used to improve an athlete’s metabolic base during the off-season?

Answer 26

Steady state

Question 27

Which of the following is the most efficient pathway of ATP production?

Answer 27

Aerobic system

Question 28

In a repeated sprint workout, rest periods should be characterized by which of the following?

Answer 28

Complete recovery

Question 29

Between which of the following ranges should a 25-year-old athlete exercising in Zone 1 keep her heart rate?

Answer 29

127-146 BPM

Question 30

What percentage of maximum heart rate is used for cardiorespiratory training in zone 2?

Answer 30

76-85%

Question 31

Which form of training should be used to improve an athlete’s metabolic base during the off-season?

Answer 31

Steady state

Question 32

The Karvonen method uses which of the following variables to calculate HRmax?

Answer 32

Resting heart rate

Question 33

Which training type can help reduce lactic acid formation?

Answer 33

Prolonged sub-maximal

Question 34

Repeated sprints during Stage 3 training should only last up to how many seconds?

Answer 34

10 seconds

Question 35

Which of the following is a typical resting cardiac output?

Answer 35

6 L/min

Question 36

What are the waste products of aerobic ATP production?

Answer 36

Water, CO2

Question 37

By which of the following factors can heart rate change when moving from rest to maximum effort?

Answer 37

3

Question 38

Which of the following is the regression formula used to estimate HRmax?

Answer 38

208 - (0.7 x age)