chapter 18 Flashcards
what fiber type is beneficial for aerobic performance?
type 1
factors that contribute to a good aerobic performance?
high lactate threshold
good exercise economy
high ability to use fat as fuel
type 1 muscle fibers
what characteristics does the best competitor have in aerobic endurance events?
the person who can sustain aerobic energy with the hightest percentage of thier VO2 max without accumulating large amounts of lactic acid (high lactate thershold)
maximal lactate stead state
the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body
what is the best indicator of aerobic endurance performance?
maximal lactate steady state
exercise economy
the energy cost of activity at a given exercise velocity
athletes with a high exercise economy expend ? energy during exercise to maintain a given exercise velocity
less
better runners have ? stride length and ? stride frequency
shorter stride length
greater stride frequency
an improvement in exercise economy can enhance what? 2 things
maximal aerobic power (VO2 max)
lactate threshold
aerobic endurance training program design variables
1: exercise mode
2: training frequency
3: training intensity
4: exercise duration
5: exercise progression
exercise mode
the specific activity performed by the athlete (cycling, running, swimming) SAID principle
frequency
the number of training sessions per week
if someone want to increase lactate threshold they should
perfomr more high intensity training
heart rate reserve
the difference between an athletes maximal heart rate and their resting heart rate
LSD is
long slow distance
Benefits of LSD
enhanced cardiovascular and thermoregulatory function
improved mitochondrial energy production and oxidative capacity of skeletal muscle and increased utilization of fat as a fuel
LSD can do what to lactate?
inprove the lactate threshold intensity by enhancing the body’s ability to clear lactate
disadvantages of LSD
lower intensity than competitions
does not stimulate the neurological patterns of muscle fiber recruitment that are required during a race
pace/tempo training
intensity at or slightly higher than race competition intensity. can be conducted steady and intermittent
pace/tempo training is also called ? because
threshold training because the intensity coorresponds to the lactate threshold
purpose of pace/tempo training?
to stress the athlete at a specific intensity and improve energy production from both aerobic and anaerobic metabolism.
benefits of pace/tempo trainng
improved running economy
increased lactate threshold
repetition training (REPS)
intensities greater than VO2 max
work intervals 30-90 sec long recovery periods(4-6times as long as work)
benefits of REPS
improved running speed
enhanced running economy
increased capactiy for and tolerance of anaerobic metabolism helps in the final push of a race
fartlek training
combination of training
easy running combined with hill work or short fast bursts of running for short time periods
benefits of fartllek training
increase VO2 max
increase the lactate threshold
improve running economy and fuel utilization
off season goal and FDI
G: develop sound conditioning base
F: 4-5/week
D: long
I: Low to moderate
preseason goal and FDI
G: improve factors important to aerobic endurance performance
F:6-7/week
D:moderate to long
I:moderate to high
In-season goal and FDI
G: maintain factors important to aerobic endurance performance
F: 5-6/week
D: short
I: Low
post season goal and FDI
G: recovery from competitive season
F: 3-5/week
D: short
I: Low
tapering
the systematic reducation of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention. Goal is to attain peak performance at the time of compettiion
how to calculate heart rate reserve HRR
age-predicted maximun HR (220-age) - resting HR
how to calculate target HR
(HRR X exercis intensity) + RHR (do this one twice with different intensitys to determine heart rate range)
percent of MHR method
same as other method without RHR
LSD numbers
Frequency: 1-2
Duration: race distance or longer 30-120 min
Intensity: 70% of vo2 max
pace/tempo numbers
F: 1-2
D: 20-30 min
I: at the lactate threshold or slightly above race pace
interval numbers
F: 1-2
D: 3-5 min (work/rest ratio: 1:1)
I: close to VO2 max
repition numbers
F: 1
D: 30-90 min (work/rest ratio 1:5)
greater than VO2 max
Fartlek numbers
F: 1
D: 20-60 min
I: varies between LSD and pace/tempo training intensity
off season for aerobic facts
Objective: develop sound conditioning base
F: 5-6
D: long
I: low to moderate
preseason aerobic facts
Objective: improve factors for aerobic performance
F: 6-7
D: moderate to long
I: moderate to high
In-season aerobic facts
Objective: maintain
F: 5-6
D: short
I: low
post season aerobic facts
objective: recovery
F: 3-5
D:short
I low`
