Chapter 5: Metabolic Energy System Training

Question 1

Pulmonary ventilation

Answer 1

The process which brings oxygen from the air, across the alveolar membrane, and into the blood to be carried by hemoglobin.

Question 2

Cardiac output

Answer 2

The amount of blood the heart pumps per minute.

Question 3

Stroke volume

Answer 3

The amount of blood pumped with each contraction of the ventricles.

Question 4

Anaerobic threshold

Answer 4

The point during high- intensity activity when the body can no longer meet its demand for oxygen and anaerobic metabolism predominates; also called lactate threshold.

Question 5

Aerobic

Answer 5

With the use of Oxygen

Question 6

Anaerobic

Answer 6

Without the use of oxygen

Question 7

Regression formula

Answer 7

A formula used to estimate an individual’s maximal heart rate to assist in metabolic energy system training programming.

Question 8

Age-related heart rate formula

Answer 8

(220 – Age)

Question 9

Regression formula

Answer 9

208 - (0.7 X Age)

Question 10

Karvonen Method

Answer 10

[(208 - (0.7 X Age)) - RHR] X desired % for training + RHR = HRmax

Question 11

Heart Rate Training Zone 1

Answer 11

Zone 1 is 65–75% of HRmax and is used for recovery, or lower intensity.

Question 12

Heart Rate Training Zone 2

Answer 12

Zone 2 is 76–85% of HRmax and is closer to the anaerobic threshold (AT), or higher intensity.

Question 13

Heart Rate Training Zone 3

Answer 13

Zone 3 is 86–95% of HRmax and is considered closer to peak training, which
is just below HRmax, but above anaerobic threshold.

Question 14

Long-slow distance

Answer 14

A type of training that maintains a slower speed so the individual can cover longer distances.

Question 15

Race pace

Answer 15

The pace in time or % maximum heart rate that an individual will use for competitive racing.

Question 16

Percent of maximum heart rate pace

Answer 16

The intensity of training an individual will use based upon their actual or estimated heart rate maximum.

Question 17

High-intensity
interval training
(HIIT)

Answer 17

Training at or above 90% VO2 peak for bouts lasting for seconds to minutes.

Question 18

Off-Season Training Goal

Answer 18

Steady-state training should be used for base training

Question 19

Preseason Training Goal

Answer 19

Increasing intensities through interval training to prepare for the season

Question 20

In-Season Training Goal

Answer 20

Lightto moderate sport-specific training to maintain gains

Question 21

Post-season Training Goal

Answer 21

Light steady-state training for active recovery