Chapter 20-Program Design And Technique For Aerobic Endurance Training Flashcards

1
Q

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

A

ALL

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2
Q

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

A. Pace/ Tempo

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3
Q
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
A

B. HR

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4
Q
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
A

C. Detraining

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5
Q

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

A

C. Off season

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6
Q

Training Specificity refers to the distinct adaptations to the physiological systems that arise from the training program

A

True

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7
Q

For a training adaptation to occur, a physiological system must be exercised at a level beyond that to which it is presently accustomed.

A

True

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8
Q

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.

A

Maximal aerobic capacity (VO2 max)

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9
Q

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

A

True

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10
Q

A measure of the energy cost of activity at a given exercise velocity is referred to as the ___ ___

A

Exercise economy

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11
Q

Several investigators have suggested that exercise economy is an important factor in successful performance in running events

A

True

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12
Q

Training to improve ___ ____ is critical for aerobic endurance athletes.

A

Exercise economy

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13
Q
Step 1: exercise MODE
step 2: training frequency
Step 3: training intensity
Step 4: exercise duration
Step 5: Exercise progression
A

True

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14
Q

Exercise ___ refers to the specific activity performed by the athlete: cycling, running, swimming

A

MODE

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15
Q

Training ___ refers to the number of training sessions conducted per day or per week.

A

Frequency

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16
Q

____ from individual training sessions is essential if the athlete is to derive maximum benefits from the subsequent training session

A

Recovery

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17
Q

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.

A

Intensity

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18
Q

An exercise intensity that is too low does not ____ the body’s system ad induce th desired physiological adaptations.

A

Overload

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19
Q

__ ___ is likely the most frequently used method for prescribing aerobic exercise intensity.

A

Heart rate

20
Q

The difference between an athlete’s max HR and his or her resting HR

A

Heart rate reserve (HRR)

21
Q

If lab testing is unavailable, the the individuals ____ ___ max HR can be used for determining exercise intensity.

A

AGe predicted

22
Q

RPE scales can also be used to regulate intensity during aerobic endurance training.

A

True

23
Q

RPE scale 1-10

MAX HR 220-age

A

True

24
Q

_____ ____ may also be used to prescribe exercise intensity.

A

Metabolic equivalents

25
Q

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.

A

True

26
Q

Exercise ___ refers to the length of time of the training session.

A

Duration

27
Q

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

A

True

28
Q

Long slow distance (LSD) refers to training at intensities equivalent to approximately 70% of VO2 max

A

True

29
Q

____/ ___ training employees an intensity at or slightly higher than race competition intensity.

A

Pace/ tempo training

30
Q

Pace/ tempo training refers to ___ training

A

Threshold

31
Q

___ 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.

A

Interval

32
Q

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

A

True

33
Q

Fartlek training is a combo of several of the previous trainings mentioned. Fartlek originates from Swedish word ___

A

Speed play

34
Q

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.

A

True

35
Q

Typically the training year is divided into phases that include ____, ____, _____, ____

A

Off season, pre season, in season, post season

36
Q

The priority of ___ season (base training) is to develop a base of cardio fitness, long duration low intensity workouts. Slowly increased

A

Off season

37
Q

During the ___ season the athlete should focus on increasing intensity, maintaining or reducing duration and incorporating all types of training into the program.

A

Pre season

38
Q

The ___ season (competition) training program needs to be designed to include competition or race days in the training schedule.

A

In season

39
Q

During the ___ season ( active rest) the main focus should be on recovering from the previous competitive season. Low duration and intensity.

A

Post season

40
Q

Other related issues when developing an aerobic endurance training program would be _____, _____, ___, and _____.

A

Cross training, detraining, tapering, and supplemental resistance training

41
Q

_____ 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

A

Cross training

42
Q

____ occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program.

A

Detraining

43
Q

___ is an. Important component of the training program as. Aerobic endurance. Athletes prepare for major competitions.

A

Tapering

44
Q

____ training is an important. But often overlooked factor in improving performance in aerobic endurance athletes.

A

Resistance training

45
Q

Aerobic endurance training exercises::

A
Treadmill
Bike
Rower
Stair stepper
Elliptical
Walking
Running