Chapter 20: Program Design and Technique for Aerobic Endurance Training Flashcards
Factors Related to Aerobic Endurance Performance
- Maximal aerobic capacity
- Lactate threshold
- Exercise Economy
Maximal Aerobic Capacity
- AKA VO2max
- The measurement of the maximum amount of oxygen a person can utilize during intense exercise
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
Maximal Lactate Steady State
The exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body
Exercise Economy
A measure of the energy cost of activity at a given exercise velocity
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
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
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
Recovery
Obtaining sufficient rest, becoming rehydrated, and restoring fuel sources are critical issues during recovery
Intensity
- Effort expended in a training session
- Adaptations in the body are specific to the intensity of training
Methods for measuring aerobic intensity
- Heart rate
- Rating of perceived exertion scales (RPE)
- Metabolic equivalents
- Power measurement
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)
Functional Capacity
- VO2max
- Heart rate reserve (HRR)
Heart Rate Reserve
The difference between an athlete’s max HR and his or her resting HR
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
Karvonen Method
- APMHR = 220 - age
- HHR = APMHR - Resting Heart Rate (RHR)
- Target HR = (HRR x Exercise Intensity) + RHR
Percentage of MHR Method
- APMHR = 220 - age
- Target HR (THR) = APMHR x exercise intensity
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)
Metabolic Equivalent (MET)
- 3.5 ml/kg/min of oxygen consumption
- Considered the amount of oxygen required by the body at rest
Power Measurements
- Metabolic rate is closely related to mechanical power production
- Allows reproducible intensity efforts regardless of environmental conditions
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
