Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

CSCS > Chapter 20: program design and technique for aerobic endurance training > Flashcards

Chapter 20: program design and technique for aerobic endurance training Flashcards

1
Q

this type of training can help endurance athletes who already poses a high VO2max by improving peak power output, ventilator threshold, hydrogen ion buffering, and utilization of fat as a fuel source

A

HIIT

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

the speed of movement or percentage of VO2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels

A

lactate threshold

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

this may be a better indicator of aerobic endurance that VO2max

A

lactate threshold

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body

A

maximal lactate steady state

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

considered to be a better indicator of aerobic endurance than both VO2max and LT

A

maximal lactate steady state

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

a measure of the energy cost of activity at a given exercise velocity

A

exercise economy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

endurance athletes have an optimal exercise economy if their stride length, and frequency are this

A

slightly shorter, and greater frequency

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

exercise economy in cycling is affected by these 3 variables

A

body mass size, cycling velocity, and aerodynamic positioning

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

an improvement in exercise economy can have this affect

A

enhanced VO2max and lactate threshold

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

5 factors in order 1-5 for designing an aerobic training program

A 
mode
frequency
intensity
duration
progression
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

T/F: training twice a day, every other day was more effective at increasing glycogen stores than training every other day

A

t

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

increasing intensity of training could have this effect

A

more T2 fibers are recruited to causing them to become more aerobic

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

HR is closely related to VO2max in this intensity range

A

50-90%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

functional capacity is also known as

A

heart rate reserve

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

HRR formula

A

max HR - resting HR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How to us the karvonen method

A

find age predicted MHR
find the HRR
Find the target heart rate (THR)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

target HR formula (karvonen)

A

(HRR x exercise intensity) + RHR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

how to use the maximal heart rate method

A

find APMHR

find THR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

how to find THR for the maximal heart rate method

A

(APMHR x exercise intensity)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

The NSCA uses this number scale for RPE

A

1-10

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

one MET is = to

A

3.5 ml/kg/min

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

cycling can use special equipment to do this following

A

find the power output to judge intensity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

the duration of a training session is often influenced by this

A

intensity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

research shows that aerobic fitness doesn’t decrease for up to 5 weeks when this occurs

A

intensity of training is maintained and frequency decreases to as few as two times per week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

frequency, intensity or duration should not increase more than this much each week

A

10%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

how many active rest days are recommended each week at minimum

A

1

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Types of aerobic endurance training (frequency per week, duration, intensity): long, slow distance (LSD)

A

1-2
race distance or longer
~70%vo2max, ~80%MHR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Types of aerobic endurance training (frequency per week, duration, intensity): pace/tempo

A

1-2
20-30 min
at lactate threshold: at or slightly above race pace

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Types of aerobic endurance training (frequency per week, duration, intensity): Interval

A

1-2
3-5 min (1:1, W:R ratio)
close to VO2max

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

Types of aerobic endurance training (frequency per week, duration, intensity): High-intensity interval training

A

1
30-90 seconds (1:5, W:R ratio)
greater than VO2max

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Types of aerobic endurance training (frequency per week, duration, intensity): Fartlek

A

1
~20-60 min
varies between LSD and Pace/tempo training intensities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

during LSD the athlete should be able to do this without undue stress

A

talk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

benefits of LSD training (5)

A 
cardiovascular function
thermoregulation
mitochondrial energy production
oxidative capacity
utilization of fat as an energy source
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

LSD changes these fiber types to this

A

Type 2x to type 1

35
Q

the purpose of this type of training is to stress the athlete at a specific intensity and improve energy production from both aerobic and anaerobic metabolism

A

pace/tempo training

36
Q

if pace/tempo training seems easy to the athlete then this should be done to the program

A

increase duration, not intensity

37
Q

this type of training protocol improves running economy and increased lactate threshold

A

pace/tempo

38
Q

benefits of interval training 2

A

increased VO2max

enhanced anaerobic metabolism

39
Q

the word Fartlek means this in swedish

A

speed play

40
Q

this type of training is likely to enhance VO2max, increase lactate threshold, and improve running economay and fuel utilization

A

Fartlek

41
Q

the priority of this portion of training is to develop a base of cardiorespiratory fitness

A

off-season

42
Q

inititally this training season should start with long-duration, and low intensity workouts, and increase in intensity and duration as the season progresses

A

off-season

43
Q

duration should not be incrased for than this percent range from one week to the next

A

5-10%

44
Q

during this season the athlete should focus on increasing intensity, maintaining or reduing duration, and incorporating all types of training into the program

A

preseason

45
Q

this season needs to be designed to include competition or race days in the training schedule

A

in-season

46
Q

these types of workout should be programed before a competition during the in-season

A

low-intensity and short duration

47
Q

during this season the main focus should be on recovering from the previous competitive season, slow training duration and intensity are typical of this time

A

postseason

48
Q

Objective of the off season

A

develop sound conditioning base

49
Q

objective of the preseason

A

improve factors important to aerobic endurance performance

50
Q

objective of the inseason

A

maintain factors important to aerobic endurance perforamnce

51
Q

objective of the postseason

A

recovery from competitive season

52
Q

Frequency of training per week: off-season

A

5-6

53
Q

Frequency of training per week: preseason

A

6-7

54
Q

Frequency of training per week: in-season

A

5-6 (training and racing)

55
Q

Frequency of training per week: postseason

A

3-5

56
Q

Duration of training: of season

A

long

57
Q

Duration of training: preseason

A

moderate to long

58
Q

Duration of training: in-season

A

short training, race distance

59
Q

Duration of training: post season

A

short

60
Q

Intensity of training: off season

A

low to moderate

61
Q

Intensity of training: preseason

A

moderate to high

62
Q

Intensity of training: inseason

A

low (training) high (racing)

63
Q

Intensity of training: postseason

A

low

64
Q

a mode of training that can be used to maintain general conditioning in athletes during times of reduced training due to injury or during recovery from a training cycle

A

cross-training

65
Q

occurs when the athlete reduces the training duration or intensity, or stops training alltogether

A

detraining

66
Q

the systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention

A

tapering

67
Q

this type of taper is characterized by a gradual decrease in the overall daily training volume throughout the duration of the taper

A

linear taper

68
Q

type of taper that is an abrupt and considerable reduction (normally greater than 50%) in training volume that is maintained throughout the duration of the taper without fluctuation

A

step taper

69
Q

this type of taper uses a combination of linear and step tapering models. training volume is reduced while intensity and frequency are maintained

A

progressive taper

70
Q

benefits of including resistance training as an aerobic athlete

A

faster recovery from injury
prevention of overuse injuries
reduction in muscle imbalances

71
Q

this occurs at altitude

A

decrease in atomospheric pressure resulting in a dropp of partial pressure of oxygen

72
Q

acclimatization to altitude may occur in this time frame

A

12-14 days to months

73
Q

LHTL

A

live high, train low

74
Q

using LHTL what altitude should the athlete live and, and train at

A

live at 2-3k

train at sealevel

75
Q

starting position on a stationary bike

A

bottome of petal stroke has the knee bent at 25-30*

with the petal at 12oclock the top knee is about level with the hip and parallel to the floor

76
Q

4 positions of rowing

A

start (catch)
drive
finish
recovery

77
Q

describe the start (catch) position in rowing

A

arms are exteneded, back is up, knees are bent until shins are vertical with the floor

78
Q

describe the drive phase of rowing

A

hips and knees extend while arms begin to pull the handel to the abdomen just below the ribcage

79
Q

describe the finish position of the rowing machine

A

legs are fully extended and arms are pulled back. siting slightly leaned back at the hips

80
Q

describe the recovery portion of the row

A

return from finish position to start

81
Q

how high should the steps be on a stair stepper

A

4-8 inches (10-20 cm)

82
Q

where should the foot land during running

A

the foot should land approximately under the hips to avoid braking and spending to much time in the air

83
Q

difference in arm movement from walking to running

A

in walking the majority of arm movement is in the upper arm, in running the majority of arm movement is in the lower arm

CSCS (23 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions