Chapter 20 - Program Design and Technique for Aerobic Endurance Training

Question 1

Age-predicted maximal heart rate (APMHR)

Answer 1

Estimate of maximal heart rate that uses 220 - age to determine maximal heart rate

Question 2

Altitude

Answer 2

The height above sea level

Question 3

Base training

Answer 3

Training to build up a base of cardiorespiratory fitness, generally performed in the off-season

Question 4

Cross-training

Answer 4

Additional aerobic training using modes other than the primary competition mode - i.e. distance runner adding swimming to the training regimen

Question 5

Detraining

Answer 5

Loss of physiological training adaptations due to cessation or severe reduction in training volume or intensity

Question 6

Duration

Answer 6

Programming variable representing the overall length of time of a given training session

Question 7

Exercise economy

Answer 7

A measure of the efficiency of movement when performing aerobic training - greater exercise economy requires less energy for a given movement velocity

Question 8

Fartlek training

Answer 8

Combining continuous medium intensity aerobic training with bursts of speed or hill training throughout the course of the training session

Question 9

Frequency

Answer 9

Programming variable that refers to the number of training sessions in a given time period

Question 10

Functional capacity

Answer 10

The maximum amount of effort that can be performed by an athlete, maximal VO₂ max

Question 11

Heart rate reserve (HRR)

Answer 11

The difference between an athlete’s resting heart rate and maximum heart rate

Question 12

High-intensity interval training

Answer 12

Repeated high-intensity exercise bouts (i.e. 90% VO₂ max) with brief recovery periods

Question 13

In-season

Answer 13

Period of training during which competitions occur on a regular or semi-regular basis

Question 14

Intensity

Answer 14

Programming variable representing the effort used during a given activity - often represented as a percent of 1RM, VO₂ max, or Maximal Heart Rate

Question 15

Interval training

Answer 15

Exercise at intensities close to VO2 max with work-rest intervals around 1:1

Question 16

Karvonen method

Answer 16

Method of calculating desired heart rate for a given intensity that subtracts heart rate reserve from age-predicted maximal heart rate and multiplies the result by the desired intensity to determine the goal heart rate during the training session

Question 17

Lactate threshold

Answer 17

The point of intensity at which blood and muscle lactate levels begin to rise

Question 18

Long, slow distance training (LSD)

Answer 18

Longer training sessions (i.e. running) at approximately 70% VO₂ max or 80% Max HR

Question 19

Maximal aerobic capacity (VO2 Max)

Answer 19

The maximal intensity at which the body can supply oxygen to working muscles

Question 20

Maximal lactate steady state

Answer 20

The point at which lactate production during exercise is equal to the maximal rate of lactate clearance capabilities

Question 21

Metabolic equivalent (MET)

Answer 21

The amount of energy required when at rest, used to express the relative energy demands of different activities as a multiple of 1 MET (i.e. 5 METS = 5x the energy requirement of resting)

Question 22

Mode

Answer 22

The aerobic activity chosen (i.e. running, swimming, cycling)

Question 23

Off-season

Answer 23

Period of training leading up to pre-season that typically includes longer durations of less intensity when performing aerobic exercise modes

Question 24

Overload

Answer 24

The process of increasing demands on different bodily systems to stimulate athletic adaptations

Question 25

Pace/tempo training

Answer 25

Training at an intensity at or slightly above race competition intensity

Question 26

Percentage of maximal heart rate method (MHR)

Answer 26

Method of prescribing target heart rate by multiplying desired intensity by an athlete’s age-predicted maximal heart rate

Question 27

Postseason

Answer 27

Period of training following competition season where athletes can rehabilitate injuries, correct muscle imbalances, and perform less overall aerobic exercise to recovery from the previous training and competition

Question 28

Preseason

Answer 28

Period of increased training intensity leading up to in-season/competition season

Question 29

Ratings of perceived exertion (RPE)

Answer 29

A subjective scale of 1-10 used to self-analyze the intensity of exercise - 1=no effort, 10 = maximal effort

Question 30

Recovery

Answer 30

The amount of time between workouts where athletes are rehydrating, refueling, resting, and relaxing to improve performance on subsequent sessions

Question 31

Tapering

Answer 31

Period of planned, precise decreased volume or intensity in the days or weeks leading up to a competition