Chapter 20 Endurance Program Design

Question 1

Define VO2max.

Answer 1

The maximum amount of oxygen in the pulmonary, cardiovascular, and muscular system can use during a period of intense exercise

Question 2

In terms of stride frequency and stride length, what distinguishes elite runners?

Answer 2

Higher stride frequency and shorter stride length

Question 3

Between what percentages of VO2max are heart rate and oxygen consumption closely related?

Answer 3

50-90%

Question 4

What are the five steps of aerobic training program design?

Answer 4

1. Exercise mode.
2. Training frequency.
3. Training intensity.
4. Exercise duration.
5. Exercise progression.

Question 5

Which system sees the largest training affect from aerobic training?

Answer 5

Cardiovascular system

Question 6

About how many times per week are required to maintain cardiovascular adaptations brought on by endurance training?

Answer 6

3-5x/wk

Question 7

What are the 5 types of aerobic endurance training?

Answer 7

1. Long, slow distance
2. Pace/tempo
3. Interval
4. High-intensity interval training
5. Fartlek

Question 8

What is the off-season also known as?

Answer 8

Base

Question 9

What is the preseason also known as?

Answer 9

Build

Question 10

What is the duration and intensity of off-season aerobic training?

Answer 10

Long duration low intensity

Question 11

What is the duration and intensity of preseason aerobic training?

Answer 11

Moderate to long duration, moderate to high intensity

Question 12

What is the in-season duration and intensity of aerobic training?

Answer 12

Race distance race pace

Question 13

What percentage increase of exercise duration is acceptable for aerobic training?

Answer 13

5-10%