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