Chapter 20 Shit Flashcards
How is max aerobic capacity (VO2 max) a factor of aerobic endurance performance?
-Maximal aerobic capacity (VO2 max)
+High VO2 max is needed for aerobic endurance
+Aerobic endurance training should be designed to increase VO2 max
++Well trained athletes have less ability for VO2 max increases
+++May be better off focusing on sustaining higher velocities during training and competition
+++Utilize HIIT to:
++++Improve peak power output
++++Improve ventilatory threshold
++++Improve hydrogen ion buffering
++++Increase utilization of fat as fuel source
How is lactate threshold (LT) a factor of aerobic performance?
-Among athletes with similar VO2 max, sustaining aerobic energy production at the greatest percentage of VO2 max without excess lactate accumulation in muscle and blood predicts relative aerobic performance
-LT - the speed of movement or percentage of VO2 max at which blood lactate accumulation rises above resting levels
+LT is a better predictor of aerobic endurance performance than VO2 max
+Maximal lactic steady state is also used to predict performance
++The exercise intensity at which maximal lactate production is equal to maximal lactate clearance in the body
++Considered to be a better indicator of aerobic endurance performance than VO2 max or lactate threshold
+Aerobic endurance athletes must improve lactate threshold or maximal lactic steady state
++Requires athletes to conduct training at elevated levels of blood and muscle lactate to maximize training improvements
What is exercise economy and how is it a factor in aerobic performance?
-A measure of the energy cost of activity at a given exercise velocity
-Athletes with high exercise economy expend less energy to maintain a given exercise velocity (i.e. running speed)
+In runners - better performers typically have shorter stride length and greater stride frequency compared to slower performers
+In cycling - exercise economy is affected by body mass, cycling velocity, and aerodynamic positioning
+Elite swimmers are more economical than nonelite swimmers
++Efficient swimming technique reduces the energy demand for a given swimming velocity
How is exercise mode a factor in aerobic performance?
-The specific activity performed by the athlete - i.e. running, swimming, cycling
-Training should mimic movement pattern employed in competition
+Causes positive adaptations in the specific systems in the body
+Recruitment of specific muscle fibers and adaptations within those fibers must be challenged during aerobic endurance training
-Appropriate mode ensures the systems used in competition are challenged to improve
-For athletes in sports with multiple modes or general aerobic fitness, multiple modes may be warranted
How is training frequency a factor in aerobic performance?
-Frequency - the number of training sessions per day or week
-Depends on the interaction between exercise intensity, duration, and training status of the athlete
+Intense or long training sessions require more recovery
+Well-trained athletes need less recovery
+Off-season, pre-season, etc affects training frequency
+Fewer training sessions may be needed to maintain a certain level than needed to achieve it initially
-Frequency higher than 5x per week may result in injury
-Lack of frequent training will limit positive adaptations
-Necessary to train more than 2x per week to increase VO2 max
-Some endurance athletes may require multiple sessions per day to stimulate adaptations
-Recovery from training sessions is essential for maximum benefits in the subsequent training session
+Exercise performance improves with adequate rest
+Rehydrating and restoring fuel is critical during recovery
+Relaxation and avoiding strenuous activity following high-intensity or long-duration practices is vital
+Post-exercise fluid ingestion important for replacing fluid lost during training
+Postexercise carbohydrate intake important for replacing muscle and liver glycogen
How is training intensity a factor in aerobic endurance performance?
-Adaptations in the body are specific to intensity
-High-intensity aerobics increase cardiovascular and respiratory function and allow improved oxygen delivery to working muscles
-Increased intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment
+Greater recruitment of type 2 fibers to increase power production
-Regulation of intensity is critical to the success of each training session and ultimately the entire program
-Exercise intensity that is too low does not overload the body and induce desired adaptations
-Excess intensity results in fatigue and premature end to the training session
-Most accurate methods for regulating the intensity
+Monitor O2 consumption
+Measure blood lactate concentration
+If not available, athletes can use heart rate, ratings of perceived exertion, metabolic equivalents, or exercise velocity
How is heart rate a factor in aerobic endurance performance?
-HR is frequently used to measure and prescribe aerobic exercise intensity and 90% of functional capacity (VO2 max) or heart rate reserve
-Determine the specific heart rate associated with the desired %VO2 max or lactate threshold
-Can use ag-predicted maximal heart rate (APMR), Karvonnen method, and percentage of maximal heart rate (MHR) to determine intensity
-Without measuring an athletes lactate threshold, it will be difficult to develop a high effective aerobic endurance program
How can RPE be used in aerobic training?
-RPE scales can be used to regulate aerobic intensity
+Typical scale from 1 to 10
-Can be affected by environmental factors (music, temperature) as well as age, sex, training status, and fitness level
How can METs be used for aerobic endurance training?
-Metabolic equivalents can be used to prescribe exercise intensity
-One MET = 3.5ml kg min O2 consumption - typical o2 amount needed at rest
-Assigning exercise prescription based on METs requires the strength and conditioning professional to know and athletes maximal O2 uptake in order to calculate a MET level
-Power measurement
+Devices used in cycling that can measure power output to provide objective measure of intensity
How does exercise duration affect aerobic endurance training?
-Duration refers to the length of time of the training session
-Duration is directly influenced by training intensity - longer duration = lower intensity
-Exercise above maximal lactate steady state will have a short duration due to the accumulation of lactate in the muscle
-Exercise at a lower intensity (i.e. 70% VO2 max) can be performed for up to several hours before athletes experience fatigue
How does exercise progression affect aerobic endurance training?
-Once athletes begin an aerobic endurance exercise program, they must continue the program to maintain or advance their aerobic fitness level
-Initial progression revolves around frequency, intensity, and duration increases
+Recommended to include at least one recovery or active rest day each week
-Most athletes want to increase, not just maintain, their aerobic fitness
+Requires regular progression in the training program
+Typical increases should not be more than 10% each week
+At high fitness levels, increasing frequency or duration will be unfeasible
++At this point, progressions will rely on manipulation of intensity
+Aerobic fitness can be maintained for up to five weeks if the intensity is maintained but sessions decrease to as little as 2x per week
What is an example 5 week aerobic exercise progression?
Week 1 - four times per week at an intensity of 70%-85% THR for 40 minutes
Week 2 - five times per week at an intensity of 70%-85% THR for 45 minutes
Week 3 - three times per week at 70%-85% THR for 40 minutes, one time per week for 50 minutes at 60%-75% THR
Week 4 - four times per week at an intensity of 7-%-85% for 45 minutes, one time per week for 50 minutes at 60%-75% THR
Week 5 - four times per week at an intensity of 70%-85% THR for 45 minutes, one time per week for 55 minutes at 60%-75% THR
What is long slow distance training?
-Longer sessions at approximately 70% VO2 max or 80% max HR
-Slow=slower than typical race pace
-Training distance should be greater than race distance
-Duration should be between 30 minutes and 2 hours
-Intensity typically allows talk without undue respiratory distress
What are adaptations from long slow distance training?
-Enhanced cardiovascular function
-Enhanced thermoregulatory function
-Improved mitochondrial energy production and oxidative capacity in muscle
-Increased utilization of fat as fuel
-Over time, may improved ability to clear lactate
-May cause shift from type 2x to type 1 fibers
-Does not stimulate patterns of fiber recruitment needed for race
-LSD training intensity lower than race - may be disadvantage if too much LSD is performed
What is pace/tempo training?
-Intensity at or slightly above race competition intensity
+Corresponds with lactate threshold
+Also called “threshold training” or “aerobic-anaerobic interval training”
-Two methods:
+Steady
++Continuous training conducted at an intensity equal to the LT for durations of approximately 20-30 minutes
++Purpose is to stress athlete at a specific intensity and improve energy production from aerobic and anaerobic metabolism
+Intermittent pace/tempo training
++Intensity is the same as steady threshold workout but involves shorter intervals with brief recovery periods between work intervals
+Involves the same pattern of muscle fiber recruitment as needed for competition
What is aerobic interval training?
-Exercises at intensities close to VO2 max with work-rest intervals around 1:1
-Typical work intervals - 3-5 minutes
-Allows greater training time near VO2 max than would be possible with continuous training
-Requires a firm base of aerobic endurance before attempting
-Can be very stressful to the athlete and should be used sparingly
What is HIIT training?
-Repeated high-intensity exercise bouts with brief recovery periods
-Necessary to spend several minutes with a HIIT session above 90% VO2 max
-Can use short (<45 seconds) or long (2-4 minutes) intervals to elicit different training responses
-As work duration for a single bout increases, anaerobic glycolysis will increase along with blood lactate levels
-HIIT may be beneficial for improving running speed and economy
+May be important during later stages of the race when final “kick” or “push” is needed to pass a competitor or set a record or personal best time
-Appropriate rest between intervals is critical
+Too little rest will reduce ability to put forth quality effort on subsequent bouts and increase risk for injury
+Too long rest will lose the benefits experienced from challenging the anaerobic glycolytic system
+Example work-rest interval:
++2-3 minutes at or above 90% VO2 max
++Relief bouts less than 2 minutes
What is fartlek training?
-Speed play
-Combines easy running (i.e. 70% VO2 max) combined with hill work or fast bursts (85-90% VO2 max) for short time periods
-Challenges all systems in the body
-Can be used with any form of aerobic endurance exercise
-Likely to enhance VO2 max, increase lactate threshold, and improve running economy and fuel utilization
What are off season training considerations for aerobic endurance?
-Develop base of cardiorespiratory fitness
+Also called “base training”
-Initially composed of long-duration and low-intensity workouts
-As off-season continues, intensity and d duration are increased
+Increase in duration should not exceed 5%-10% per week
+Excessive duration increases can lead to decreased performance
+Increases in intensity occur when athlete has adapted to the training stimulus and requires additional overload for continued improvements
What are preseason considerations for aerobic endurance?
-Focus on:
+Increasing intensity
+Maintaining or reducing the duration
+Incorporating all types of training into the program (HIIT, Fartlek, etc)
-Strength and weaknesses of each athlete should determine the amount and frequency of each type of training
What are in-season considerations for aerobic endurance?
-Must include competition or race days in the training schedule
-Low-intensity and short-duration training days should precede competitions to ensure athlete is recovered and rested
What are post season considerations for aerobic endurance?
-Focus should be on recovering from the previous competitive season
-Low training duration and intensity are typical for this active rest phase
-Enough exercise should be performed to maintain cardiorespiratory fitness, muscular strength, and lean body mass
-Athlete should focus on rehabilitating any injuries incurred during the competitive season and improving strength of weak or under conditioned muscle groups
What is the Karvonnen Method?
-Formula
+Age-predicted heart rate (APMHR) = 220 - age
+Heart rate reserve (HRR) = APMHR - resting heart rate (RHR)
+Target heart rate (THR) = HRR x Exercise intensity) + RHR
+Perform calculation twice with bottom and top intensity ranges to determine the heart rate range needed during training
+Example
++30 year old athlete with RHR of 60 BPM assigned to exercise intensity 60-70%
++APMHR = 220-30 = 190bpm
++RHR = 60 bpm
++HRR = 190-60 = 130 bpm
++Low THR = (130.6)+60 = 138bpm
++High THR = (130.7) + 60 = 151bpm
++Target heart rate = 138-151bpm
What is the percentage of mhr formula?
-APMHR = 220-age
-THR = APMHR x exercise intensity
-Perform calculation twice with bottom and top intensity ranges to determine heart rate range needed during training
-Example
+20 yo athlete assigned to 70-85% max heart rate
+APMHR = 220 - 20 = 200BPM
+Low number = 200 * .7 = 140 BPM
+High number = 200 * .85 = 170 BPM
What is cross-training?
-Including different training modes from the mode of competition
+I.e. runner performing cycling or swimming
-Should be performed at the same intensity and duration as the main training/competition mode
-Can be used to maintain conditioning during periods of reduced training from injury or training cycle recovery
-May reduce the likelihood of overuse injuries by distributing the physical stress of training to different muscle groups than used in the main mode
-Will not improve single-event performance to the same degree as mode-specific training
What is detraining?
-Occurs when an athlete reduces the training duration or intensity or stops training altogether due to a break in the training program from illness or injury
-In the absence of appropriate stimulus, the athlete may experience a loss of physiological adaptations brought about by training
-Physiological adaptations regress rapidly toward pre training levels when the stimulus is removed
-Cross-training may reduce effects of detraining to some degree
-Reduced volume and intensity of primary mode can reduce detraining as well (if possible)
What is tapering?
-A systematic reduction of training duration and intensity alongside increased technique and nutritional focus in preparation for a specific aerobic endurance competition
-Goal of tapering: attain peak performance at the time of the competition
-Typical tapers range from 7-28 days depending on a number of factors
-Helps facilitate recovery and rehydration and promote increases in muscle and liver glycogen
What are the 3 models of tapering?
-Linear taper
+A gradual decrease in daily training volume throughout taper
-Step taper
+Abrupt reduction fo training volume - typical > 50% for taper duration with no fluctuation
-Progressive taper
+Combination of linear and step taper models
+Smaller, more gradual reduction (10-15%) in volume at each tier
What are resistance training considerations when programming for aerobic endurance?
-Some data suggesting resistance training can improve aerobic endurance performance when done in conjunction with aerobic training
+I.e. study of highly trained aerobic athletes showed improved short-term performance in endurance with no improvement in VO2 max following resistance training
+Another study showed improved running performance in recreational runners following muscle endurance and explosive resistance training
-Additional benefits include:
+Faster injury recovery
+Prevention of overuse injuries
+Reduction of muscle imbalances
-Increased strength assist with:
+Hill climbing
+Bridging gaps in competitors during breakaways
+The final sprint at the end of a race
