Chapter 20: Program Design for Aerobic Endurance Training Flashcards
maximum amount of oxygen the pulmonary, cardiovascular and muscular systems can use during a certain period of intense exercise
max aerobic capacity or power
VO2max
true or false: as the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be supplied by aerobic metabolism
true
there is a high correlation between what two things in aerobic endurance events?
VO2max and performance
highest percent of VO2max without accumulating lactate
lactate threshold
a measure of the energy cost of activity at a given exercise velocity
exercise economy
an improvement in ______ ________ can enhance maximal aerobic power or VO2max and lactate threshold
exercise economy
elite runners have a lower/higher stride frequency and shorter/longer stride length
higher stride frequency
shorter stride length
what type of training improves exercise economy and technique?
interval training
heart rate and oxygen consumption are closely related between what percentage range of VO2max?
50-90% VO2max
why are heart rate and oxygen consumption not closely related about 90% of VO2max?
oxygen debt
using more energy than oxygen consumed
oxygen debt
low heart rate training zones that give oxidative adaptations
zones 1 and 2
what oxidative adaptations come from low HR training zones 1 and 2?
improved fat burning
type I muscle fiber changes
aerobic base
cardiovascular structural changes
moderate heart rate training zone that gives mixed adaptations and is good for race pace/tempo runs?
zone 3
what zone is good for true aerobic training?
zone 2
what % VO2max do athletes train at in zone 1?
50-60%
what % VO2max do athletes train at in zone 2?
60-70%
what % VO2max do athletes train at in zone 3?
70-80%
what % VO2max do athletes train at in zone 4?
80-90%
what % VO2max do athletes train at in zone 5?
90-100%
for the average person, lactate threshold falls within what zone?
zone 3
anaerobic training zone at high heart rate that is good for long intervals and improving lactate threshold
zone 4
high intensity/high heart rate training zone that is good for improving lactate threshold and short duration HIIT workouts
zone 5
what adaptations take place during the high heart rate training zones 4 and 5?
improved lactate threshold
anaerobic enzyme upregulation
type IIx to type IIa muscle transition
what muscle fiber type transition takes place in zones 4 and 5?
type IIx to type IIa
muscle fiber type transition from type IIx to type IIa improves what aspect of performance?
fatigue resistance
adaptation that increases the ability to use fat as a fuel source
fat oxidation adaptation
fat oxidation adaptation is unregulated with what type of training?
aerobic
________ are specific to both the intensity of exercise and oxygen demand of the training stimulus
adaptations
true or false: enzyme adaptations are energy system specific
true
adaptations from endurance training can occur to what 3 body systems?
respiratory
cardiovascular
musculoskeletal
which body system sees the largest training effect with aerobic training?
cardiovascular
allows for improved oxygen delivery to the working muscles
high intensity aerobic exercise
increasing exercise intensity benefits the skeletal muscle adaptations by affected the muscle fiber __________
recruitment
most frequently used method for prescribing aerobic exercise intensity
heart rate
220 - age =
age predicted max heart rate (APMHR)
aerobic endurance training frequency in the off season
up to 5x/week
aerobic endurance training frequency in season
daily or multiple workouts per day
training frequency greater than __x/week may increase injury risk
> 5x/week
are higher volumes required to maintain cardiovascular adaptations or to maintain strength?
cardiovascular adaptations/endurance
training frequency required to maintain endurance
about 3-5x/week
how many hours does it take to recover lost glycogen stores?
24 hours
can be used to regulate intensity of aerobic endurance training across changes in fitness level, uses the 15 point Borg scale
ratings of perceived exertion
1 MET = ____ ml kg min of oxygen consumption
3.5
considered the amount of oxygen required by the body at rest
metabolic equivalent
frequency, intensity, or duration should not increase by more than ___% each week
5-10%
progression of intensity should be monitored to prevent ___________
overtraining
low intensity training that is longer than race distance at 70% of VO2max, enhances the body’s ability to clear lactate
long slow distance training (LSD)
what may be a disadvantage to LSD training if too much is used?
intensity is lower than that of competition = detraining
chronic use of LSD training will cause what muscle fiber type transition?
type IIx to type I
type of training that is at lactate threshold, at or or slightly above competition intensity to allow the athlete to develop a sense of race pace, improves running economy, and increases lactate threshold
race pace/tempo training
______ race pace/tempo training is 20-30 minutes of continuous training at the lactate threshold
steady race pace/tempo training
______ race pace/tempo training is a series of shorter intervals with brief recovery periods
intermittent race pace/tempo training
type of training that enhances the body’s ability to sustain exercise at race pace?
race pace/tempo training
type of training that provides an aerobic base and improves fat burning?
long slow duration training
what type of training has low interference with strength gains? why?
long slow duration training
no lactate accumulation
type of training with an intensity close to VO2max for intervals of 3 to 5 minutes to allow training at VO2max for a longer period of time
interval training
work to rest ratio of interval training
1:1 work to rest ratio
________ training should be used sparingly and only when training athletes with a firm aerobic endurance training base
interval training
type of aerobic training that increases VO2max, enhances anaerobic metabolism, improves strength and economy, and good for build and specialty phases
interval training
type of training conducted at intensities greater than VO2max with intervals lasting 30-90 seconds
high intensity interval training (HIIT)
work to rest ratio for HIIT
1:5
why are longer recovery periods needed between HIIT sessions?
training is done at a higher intensity above VO2max = oxygen debt/EPOC
benefits of this type of training include improved running speed and economy + increased capacity and tolerance for anaerobic metabolism
HIIT
this type of training improves the final kick in a race and has a potential increased risk of injury
HIIT
type of training that combines multiple training methods and therefore uses a mixture of energy systems and provides a mixture of training adaptations
fartlek training
an example of this type of training would be easy running at 70% of VO2max combined with hills or short, fast bursts at 85-90% VO2max
fartlek training
true or false: aerobic endurance athletes use a linear periodization model
false, NON linear
periodization goal for aerobic endurance training programs
get more sport specific closer to the season
base training season of low intensity and longest duration exercise + strength training (zones 1 and 2)
off season
build season that increases intensity, maintains or reduces duration, and incorporates all types of training, “competition work”
pre season
competition season with low intensity and short duration training before race days, race distance race pace
in season
tapering for endurance athletes
shorter duration
lower intensity
increased technique work
tapering for endurance athletes typically lasts for how many days?
7-28 days to reach supercompensation
active rest season to focus on recovery from the competitive season while maintaining sufficient fitness
post season
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
cross training
occurs when an athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness
detraining
true or false: in the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training
true
objective of tapering
attain peak performance at the time of competition
systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention
tapering
true or false: benefits can be derived from performing strength training during aerobic endurance training
true
what are some benefits for aerobic endurance training that can be achieved from strength training?
increased short term exercise performance, faster recovery from injuries, prevention of overuse injuries, and improve the final sprint breakaway
as _______ increases, the atmospheric pressure drops, causing a reduction in the partial pressure, which acts as the driving force for gas exchange in the lungs
altitude
aerobic endurance performance decrements upon acute altitude exposure may begin to occur at altitudes as low as ____m
700m
acclimatization to altitude may occur at moderate altitudes between what day range?
12 to 14 days
method commonly used by athletes seeking to benefit from altitude training, requires individuals to live at moderate altitudes and train at sea level
live high, train low method (LHTH)
formula used to calculate the target heart rate during exercise, which is the percentage of an individual’s maximum heart rate
karvonen formula
