Chp 20 Program Technique and Design for Aerobic Training Flashcards
Karvonen Method
THR = ?
THR = (HRR * exercise intensity) + RHR
Percentage of Maximum Heart Rate Method
THR = APMHR * exercise intensity
APMHR = ?
220 - age
1 MET = ?
3.5 ml kg-1 min-1 of oxygen consumption
Long, slow distance training
Frequency:
Duration:
Intensity:
1 - 2 times per week
30 - 120min
about 70% of VO2 max or 80% of maximum heart rate
Pace/Tempo Training
Frequency:
Duration:
Intensity:
1 - 2 times per week
20 - 30min
at normal race pace
Interval Training
Frequency:
Duration:
Work: Rest Ratio:
Intensity:
1 - 2 times per week
3 - 5min
1 : 1
Close to VO2max
High-Intensity Interval Training
Frequency:
Duration:
Work: Rest Ratio:
Intensity:
1 time per week
30 - 90s
1 : 5
above VO2max
Fartleck Training
Frequency:
Duration:
Intensity:
1 time per week
20 - 60min
varies between LSD and pace/tempo
Performance drops may happen after _____ m.
700
Acclimatization to altitude may occur between _____ and _____ days at moderate altitudes up to _____ m or it may take up to several months.
12; 14; 2300
Factors Related to Aerobic Endurance Performance
1.
2.
3.
Maximal aerobic capacity, VO2max
Lactate threshold
Exercise economy
_____ is the most common used method for prescribing aerobic exercise intensity.
Heart rate
Heart Rate Reserve (HRR) = ?
APMHR - RHR
Metabolic rate is closely related to _____.
mechanical power production
The duration of a training session is often influenced by the _____.
exercise intensity
Frequency, intensity, or duration should not increase by more then _____ each week.
10%
Cross training is a mode of training that can be used to _____ in athletes during periods of reduced training due to _____ or during _____ from a training cycle.
maintain general conditioning
injury
recovery
Live high, train low
requires individuals to live at moderate altitudes, between _____ to _____, and train at sea level
2000; 3000
Exercise economy is a measure of the _____.
Athletes with a high exercise economy expend _____ energy to maintain a given exercise velocity.
energy cost of activity at a given exercise velocity
less
_____-intensity and _____-duration training days should precede scheduled competitions.
Low; short
Metabolic equivalents (METs) for 1. resistance training, light or moderate effort: \_\_\_\_\_
- resistance training, powerlifting or bodybuilding, vigorous effort: _____
3
6
Research has shown that it is necessary to train more than _____ per week in order to increase VO2max.
twice
It has been determined that _____ contributes 75% of the variability of heart rate.
age
