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NSCA CSCS Preparation > 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

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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

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3
Q

this may be a better indicator of aerobic endurance that VO2max

A

lactate threshold

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4
Q

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

A

maximal lactate steady state

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5
Q

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

A

maximal lactate steady state

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6
Q

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

A

exercise economy

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7
Q

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

A

slightly shorter, and greater frequency

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8
Q

exercise economy in cycling is affected by these 3 variables

A

body mass size, cycling velocity, and aerodynamic positioning

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9
Q

an improvement in exercise economy can have this affect

A

enhanced VO2max and lactate threshold

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10
Q

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

A 
mode
frequency
intensity
duration
progression
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11
Q

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

A

True

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12
Q

increasing intensity of training could have this effect

A

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

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13
Q

HR is closely related to VO2max in this intensity range

A

50-90%

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14
Q

functional capacity is also known as

A

heart rate reserve

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15
Q

HRR formula

A

max HR - resting HR

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16
Q

How to us the karvonen method

A

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

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17
Q

target HR formula (karvonen)

A

(HRR x exercise intensity) + RHR

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18
Q

how to use the maximal heart rate method

A

find APMHR

find THR

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19
Q

how to find THR for the maximal heart rate method

A

(APMHR x exercise intensity)

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20
Q

The NSCA uses this number scale for RPE

A

1-10

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21
Q

one MET is = to

A

3.5 ml/kg/min

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22
Q

cycling can use special equipment to do this following

A

find the power output to judge intensity

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23
Q

the duration of a training session is often influenced by this

A

intensity

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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

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25
Q

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

A

10%

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26
Q

how many active rest days are recommended each week at minimum

A

1

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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

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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

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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

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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

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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

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32
Q

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

A

talk

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33
Q

benefits of LSD training (5)

A 
cardiovascular function
thermoregulation
mitochondrial energy production
oxidative capacity
utilization of fat as an energy source
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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

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

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

45
Q

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

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

53
Q

Frequency of training per week: preseason

54
Q

Frequency of training per week: in-season

A

5-6 (training and racing)

55
Q

Frequency of training per week: postseason

56
Q

Duration of training: of season

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

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

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

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

NSCA CSCS Preparation (25 decks)

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