Chapter 5By - Aerobic Training , Flexibility training, and Alternative mode and non-implement training Flashcards
What is pace/tempo training? What is the goal?
This type of aerobic endurance training utilizes an intensity consistent with or slightly higher than race or competition intensity.
Goal is to replicate the pattern of muscle fiber recruitment and physiological stress during competition to improve running economy, increase aerobic and anaerobic energy production and increase lactate threshold.
Aka threshold training or aerobic-anaerobic interval training
What are the two types of pace/tempo training?
Steady - consists of a twenty- or thirty-minute bout of continuous training at the athlete’s lactate threshold.
Intermittent - work intervals are separated by short recovery periods.
What are resting levels of blood lactate, and how does that change during intense exercise. What is lactate threshold.
Resting levels - 0.8 nM (nanomolar) and 1.5nM and lactate thresholds can be greater than 18 nM during intense exercise.
The lactate threshold is the amount of work (i.e VO2 Max) that causes blood lactate concentrations to increase above resting levels.
In aerobic training lactate threshold can refer to the speed of movement or exercise intensity that is associated with a specific concentration of lactate in the blood.
When athletes exceed their lactate threshold during exercise, they experience substantial physical and mental fatigue.
Explain long, slow distance running (LSD). How many times per week, at what VO2 max and what HR. Duration. Benefits. Lactate threshold? risk?
LSD running is usually done 1-2x a week at an intensity of approximately 70% VO2max and 80% HR of max HR. Slower than race pace and distance covered should be longer than the race distance and the training duration should be 30min to 2 hours.
Benefits: improved thermoregulation, cardiovascular function, mitochondrial energy production, and use of fat as energy.
Lactate threshold may also increase as these adaptations make clearing lactate from the blood easier.
Too much LSD can be bad to race performance, because NM adaptations may be made to a running intensity that is significantly lower than that required during a race.
Fartlek Training, what is it, who is it used with. Intensity and what does it improve.
Fartlek training means “speed play”. It combines several types of endurance training and can be used for runners, cyclist or swimmers.
Involves low intensity (70% VO2 max) with short bursts of high intensity (85-95% VO2 max) exercise at more irregular points, lengths, and speeds than in interval training.
It can provide an opportunity for athletes to challenge themselves on a weekly basis and help relieve the monotony of a single type of training session.
Best used during periods of heavy training leading up to an event.
Challenges all body systems and can improve VO2 max, lactate threshold, energy conservation and exercise economy.
It’s done once a week for 20-60min. With an intensity varies from LSD to pace/tempo
Explain HIIT training. How intense should exercise be and for how long?What happens to blood lactate levels?
This training uses repeated high intensity (>90% VO2 max) exercise bouts with rest periods in between. Short exercise bouts of 45 sec or less or long bours of 2-4minutes can be used.
As the duration of the high intensity exercise gets longer, blood lactate levels will increase because energy will come from anaerobic glycolysis.
What should the rest period look like for HIIT training? How often for HIIT. Can it improve running speed.
Rest periods that are too short will not allow the athlete to recover enough to put forth the required effort necessary to complete the remaining high intensity bout.
Ex. an appropriate work-to-rest time periods would be 2-3 minutes of high intensity exercise followed by a period of rest for 2 min.
HIIT - 1x a week
Can improve run economy and speed.
Static flexbility vs dynamic flexibility, which tends to be greater. Define both.
Static flexibility - the amount of movement around a joint during a passive movement.
Dynamic flexibility - the ROM during active movements requiring voluntary muscle activity. In general, dynamic ROM is greater than static ROM.
Some factors that influence flexibility include joint structure, muscle / connective tissue, muscle bulk, neural control. Explain each!
Joint structure: The type and shape of the joint (i.e., ball-and-socket, ellipsoidal, hinge) and its surrounding tissue affect its ROM
Muscle and connective tissue: Many body tissues (tendons, muscle, fascia sheaths, skin, joint capsules, and ligaments) can limit ROM. Stretching takes advantage of the plasticity and elasticity of connective tissues and can affect ROM.
Muscle bulk: ROM can be negatively affected by substantial muscle bulk. The specific requirements of the sport (ex-large muscles vs joint mobility) should be considered when determining a flexibility program for an athlete.
Neural control: ROM is controlled by the PNS and CNS, so an effective flexibility program needs to affect both systems.
Stretch tolerance, resistance training, activity level, age/sex will impact flexibility training how?
Stretch tolerance - How well athletes can tolerate the discomfort of stretching influences their ROM. Athletes with a greater stretch tolerance generally have a greater ROM
Resistance training - Heavy resistance training can decrease ROM; however, an appropriately planned resistance training program can actually increase ROM. Increased ROM can enhance development of force capacity.
Activity level - Active individuals are generally more flexible than inactive individuals, particularly if the activity involves flexibility exercises.
Age and sex - young people are generally more flexible than older people, women are generall more flexible than men.
