Chapter 20-Program Design And Technique For Aerobic Endurance Training Flashcards
Which of the following adaptations occur as an outcome of an aerobic endurance training program?
I. Increased oxygen delivery to working tissues
II. Higher rate of aerobic energy production
III. Greater utilization not fat as fuel
ALL
Which of the following types of training is conducted at an intensity equal to the lactate threshold?
A. Pace/tempo
B. Interval
C. HIIT
A. Pace/ Tempo
Which of the following is the method most commonly used to assign and regulate exercise intensity? A.O2 consumption B. HR C. race pace D. RPE
B. HR
The loss of physiological adaptations upon the cessation of training is an example of: A. Specificity of training B. Cross training C. Detraining D. Tapering
C. Detraining
The longest aerobic endurance training sessions should be performed during which of the following sport seasons?
A. Post season
B. Pre season
C. Off season
C. Off season
Training Specificity refers to the distinct adaptations to the physiological systems that arise from the training program
True
For a training adaptation to occur, a physiological system must be exercised at a level beyond that to which it is presently accustomed.
True
As the duration of the aerobic endurance event increases, so does the proportion of the total energy demand that must be met by aerobic metabolism. Therefore, high ___ _____ ___ is necessary for success in aerobic endurance events.
Maximal aerobic capacity (VO2 max)
Several studies have shown that an athlete’s lactate threshold appears to be a better indicator o his or her aerobic endurance performance than VO2 max
True
A measure of the energy cost of activity at a given exercise velocity is referred to as the ___ ___
Exercise economy
Several investigators have suggested that exercise economy is an important factor in successful performance in running events
True
Training to improve ___ ____ is critical for aerobic endurance athletes.
Exercise economy
Step 1: exercise MODE step 2: training frequency Step 3: training intensity Step 4: exercise duration Step 5: Exercise progression
True
Exercise ___ refers to the specific activity performed by the athlete: cycling, running, swimming
MODE
Training ___ refers to the number of training sessions conducted per day or per week.
Frequency
____ from individual training sessions is essential if the athlete is to derive maximum benefits from the subsequent training session
Recovery
Generally the higher the exercise intensity, the shorter the exercise duration. Adaptations in the body are specific to the ___, or effort expended during a training session.
Intensity
An exercise intensity that is too low does not ____ the body’s system ad induce th desired physiological adaptations.
Overload
__ ___ is likely the most frequently used method for prescribing aerobic exercise intensity.
Heart rate
The difference between an athlete’s max HR and his or her resting HR
Heart rate reserve (HRR)
If lab testing is unavailable, the the individuals ____ ___ max HR can be used for determining exercise intensity.
AGe predicted
RPE scales can also be used to regulate intensity during aerobic endurance training.
True
RPE scale 1-10
MAX HR 220-age
True
_____ ____ may also be used to prescribe exercise intensity.
Metabolic equivalents
I MET is equal to 3.5 ml x kg x min o o2 consumption and is considered the amount of O2 required by the body at rest.
True
Exercise ___ refers to the length of time of the training session.
Duration
Research indicates that aerobic fitness does not decrease for up to five weeks when intensity of training is maintained and frequency decreases to as few as two times per week
True
Long slow distance (LSD) refers to training at intensities equivalent to approximately 70% of VO2 max
True
____/ ___ training employees an intensity at or slightly higher than race competition intensity.
Pace/ tempo training
Pace/ tempo training refers to ___ training
Threshold
___ training involves exercise at intensities close to VO2 max. The work intervals should last between 3-5 minutes, although some can be as short as 30 seconds. The work to rest ratio should be 1:1.
Interval
High intensity interval training is a form of training that uses repeated high intensity exercise bouts interspersed with brief recovery periods. 90% of VO2 max. Rest is critical
True
Fartlek training is a combo of several of the previous trainings mentioned. Fartlek originates from Swedish word ___
Speed play
The various types of training induce different physiological responses. Ideally a sound program would incorporate all types of training into athletes weekly, monthly, or yearly training schedule.
True
Typically the training year is divided into phases that include ____, ____, _____, ____
Off season, pre season, in season, post season
The priority of ___ season (base training) is to develop a base of cardio fitness, long duration low intensity workouts. Slowly increased
Off season
During the ___ season the athlete should focus on increasing intensity, maintaining or reducing duration and incorporating all types of training into the program.
Pre season
The ___ season (competition) training program needs to be designed to include competition or race days in the training schedule.
In season
During the ___ season ( active rest) the main focus should be on recovering from the previous competitive season. Low duration and intensity.
Post season
Other related issues when developing an aerobic endurance training program would be _____, _____, ___, and _____.
Cross training, detraining, tapering, and supplemental resistance training
_____ is a mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or recovery
Cross training
____ occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program.
Detraining
___ is an. Important component of the training program as. Aerobic endurance. Athletes prepare for major competitions.
Tapering
____ training is an important. But often overlooked factor in improving performance in aerobic endurance athletes.
Resistance training
Aerobic endurance training exercises::
Treadmill Bike Rower Stair stepper Elliptical Walking Running
