- Refers to the specific activity performed by the athlete - Ex: Cycling, running, swimming, etc - The athlete should select activities that mimic the movement pattern employed in competition

- Refers to the number of training sessions conducted per day or per week - Depends on an interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season

- Effort expended in a training session - Adaptations in the body are specific to the intensity of training

- VO2max - Heart rate reserve (HRR)

- APMHR = 220 - age - HHR = APMHR - Resting Heart Rate (RHR) - Target HR = (HRR x Exercise Intensity) + RHR

- Metabolic rate is closely related to mechanical power production - Allows reproducible intensity efforts regardless of environmental conditions

Chapter 20: Program Design and Technique for Aerobic Endurance Training Flashcards by Devin Bastian

Factors Related to Aerobic Endurance Performance

Maximal aerobic capacity
Lactate threshold
Exercise Economy

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Maximal Aerobic Capacity

AKA VO2max

- The measurement of the maximum amount of oxygen a person can utilize during intense exercise

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Lactate Threshold

Intensity of exercise at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to rapidly increase above resting levels

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Maximal Lactate Steady State

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

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Exercise Economy

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

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Steps for Designing an Aerobic Endurance Program

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

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Exercise Mode

Refers to the specific activity performed by the athlete
Ex: Cycling, running, swimming, etc
The athlete should select activities that mimic the movement pattern employed in competition

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Training Frequency

Refers to the number of training sessions conducted per day or per week
Depends on an interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season

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Recovery

Obtaining sufficient rest, becoming rehydrated, and restoring fuel sources are critical issues during recovery

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Intensity

Effort expended in a training session

- Adaptations in the body are specific to the intensity of training

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Methods for measuring aerobic intensity

Heart rate
Rating of perceived exertion scales (RPE)
Metabolic equivalents
Power measurement

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Heart rate as a measure of intensity

Most frequently used method, due to the close relationship between HR and oxygen consumption (esp between 50-90% of functional capacity)

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Functional Capacity

VO2max

- Heart rate reserve (HRR)

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Heart Rate Reserve

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

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Age-Predicted Maximal Heart Rate (APMHR)

A method of determining aerobic endurance exercise HR ranges using formulas and calculations
Methods include the Karvonen method and the percentage of maximal HR method

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Karvonen Method

APMHR = 220 - age
HHR = APMHR - Resting Heart Rate (RHR)
Target HR = (HRR x Exercise Intensity) + RHR

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Percentage of MHR Method

APMHR = 220 - age

- Target HR (THR) = APMHR x exercise intensity

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Rating of Perceived Exertion (RPE)

1 -- Nothing at al (lying down)
2 -- Extremely little
3 -- Very easy
4 -- Easy (could do this all day)
5 -- Moderate
6 -- Somewhat hard (starting to feel it)
7 -- Hard
8 -- Very hard (making an effort to keep up)
9 -- Very very hard
10 -- Maximum effort (can't go any further)

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Metabolic Equivalent (MET)

3.5 ml/kg/min of oxygen consumption

- Considered the amount of oxygen required by the body at rest

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Power Measurements

Metabolic rate is closely related to mechanical power production
Allows reproducible intensity efforts regardless of environmental conditions

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Exercise Duration

The length of time of the training session

- Often has an inverse relationship with intensity (longer = less intense, shorter = more intense)

Exercise Progression

Once a program has been started, the athlete needs to continue the program to either maintain or advance their aerobic fitness
Progression entails increasing the frequency, intensity, and duration of exercise

How should frequency, intensity, and duration be manipulated to progress aerobic fitness?

None of these factors should increase more than 10% each week

Types of Aerobic Endurance Training Programs

Long, slow distance (LSD)
Pace/tempo
Interval
High-intensity interval training
Fartlek

Long, Slow Distance (LSD)

- Frequency per week: 1-2 - Duration (work bout): Race distance or longer (~30-120 minutes) - Intensity: ~70% of VO2max

Pace/Tempo

- Frequency per week: 1-2 - Duration (work bout): ~20-30 minutes - Intensity: At the lactate threshold; at or slightly above race pace

Types of Pace/Tempo Training

- Steady | - Intermittent

Steady Pace/Tempo Training

Continuous training conducted at an intensity equal to the lactate threshold for durations of approx 20-30 minutes

Intermittent Pace/Tempo Training

The intensity is the same as for a steady-threshold workout, but the training session consists of a series of shorter intervals with brief recovery periods between work intervals

Interval

- Frequency per week: 1-2 - Duration (work bout): 3-5 minutes (with a work:rest ratio of 1:1) - Intensity: Close to VO2max

High-intensity Interval Training

- Frequency per week: 1 - Duration (work bout): 30-90 seconds (with a work:rest ratio of 1:5 - Intensity: Greater than VO2max

Fartlek

- Frequency per week: 1 - Duration (work bout): ~20-60 minutes - Intensity: Varies between LSD and pace/tempo training intensities

Sport Seasons and Aerobic Endurance Training

- Off-season (base training) - Preseason - In-season (competition) - Postseason (active rest)

Off-Season (Base Training)

- Objective: Develop sound conditioning base - Frequency per week: 5-6 - Duration: Long - Intensity: Low to moderate

Preseason

- Objective: Improve factors important to aerobic endurance performance - Frequency per week: 6-7 - Duration: Moderate to long - Intensity: Moderate to high

In-Season (Competition)

- Objective: Maintain factors important to aerobic endurance performance - Frequency per week: 5-6 (training and racing) - Duration: Short (training), race distance - Intensity: Low (training), high (racing

Postseason (Active Rest)

- Objective: Recovery from competitive season - Frequency per week: 3-5 - Duration: Short - Intensity: Low

Special Issues Related to Aerobic Endurance Training

- Cross-training - Detraining - Tapering - Resistance training - Altitude

Cross-Training

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

Detraining

Occurs when the athlete reduced the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness

Tapering

- Involves the systematic reduction of training duration and intensity, combine with an increased emphasis on technique work and nutritional intervention - Objective is to attain peak performance at the time of competition

Types of Tapers

- Linear - Step - Progressive

Linear Taper

Characterized by a gradual decrease in the overall daily training volume throughout the duration of the taper

Step Taper

Typified by an abrupt and considerable reduction (normally 50% or more) in training volume that is maintained throughout the duration of the taper without fluctuation

Progressive Taper

- Combines linear and step taper - Initial rapid 10-15% immediate reduction in training volume - Smaller, more gradual reductions in volume at each tier - Training volume is reduced while intensity and frequency are maintained

Resistance Training

Potential benefits: - Faster recovery from injury - Prevention of overuse injury - Reduction of muscle imbalances - Improved performances in various aspects of competition (hill climbing, bridging gaps during breakaways, and the final sprint)

Altitude

The height above sea level

Altitude Categories

- Sea level (<500 m) - Low (500-2000 m) - Moderate (2000-3000 m) - High (3000-5500 m) - Extreme (>5500 m)

Effect of altitude on aerobic performance

- Percentage of oxygen in the air is the same | - Partial pressure drops as elevation increases, causing there to be a smaller pressure differential

How long does acclimatization take to occur?

- 12-14 days at moderate altitude up to 2300 m | - May take months