Chp 20 Program Technique and Design for Aerobic Training

Question 1

Karvonen Method

THR = ?

Answer 1

THR = (HRR * exercise intensity) + RHR

Question 2

Percentage of Maximum Heart Rate Method

Answer 2

THR = APMHR * exercise intensity

Question 3

APMHR = ?

Answer 3

220 - age

Question 4

1 MET = ?

Answer 4

3.5 ml kg-1 min-1 of oxygen consumption

Question 5

Long, slow distance training

Frequency:
Duration:
Intensity:

Answer 5

1 - 2 times per week

30 - 120min

about 70% of VO2 max or 80% of maximum heart rate

Question 6

Pace/Tempo Training

Frequency:
Duration:
Intensity:

Answer 6

1 - 2 times per week

20 - 30min

at normal race pace

Question 7

Interval Training

Frequency:
Duration:
Work: Rest Ratio:
Intensity:

Answer 7

1 - 2 times per week

3 - 5min

1 : 1

Close to VO2max

Question 8

High-Intensity Interval Training

Frequency:
Duration:
Work: Rest Ratio:
Intensity:

Answer 8

1 time per week

30 - 90s

1 : 5

above VO2max

Question 9

Fartleck Training

Frequency:
Duration:
Intensity:

Answer 9

1 time per week

20 - 60min

varies between LSD and pace/tempo

Question 10

Performance drops may happen after _____ m.

Answer 10

700

Question 11

Acclimatization to altitude may occur between _____ and _____ days at moderate altitudes up to _____ m or it may take up to several months.

Answer 11

12; 14; 2300

Question 12

Factors Related to Aerobic Endurance Performance
1.
2.
3.

Answer 12

Maximal aerobic capacity, VO2max

Lactate threshold

Exercise economy

Question 13

_____ is the most common used method for prescribing aerobic exercise intensity.

Answer 13

Heart rate

Question 14

Heart Rate Reserve (HRR) = ?

Answer 14

APMHR - RHR

Question 15

Metabolic rate is closely related to _____.

Answer 15

mechanical power production

Question 16

The duration of a training session is often influenced by the _____.

Answer 16

exercise intensity

Question 17

Frequency, intensity, or duration should not increase by more then _____ each week.

Answer 17

10%

Question 18

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.

Answer 18

maintain general conditioning
injury
recovery

Question 19

Live high, train low

requires individuals to live at moderate altitudes, between _____ to _____, and train at sea level

Answer 19

2000; 3000

Question 20

Exercise economy is a measure of the _____.

Athletes with a high exercise economy expend _____ energy to maintain a given exercise velocity.

Answer 20

energy cost of activity at a given exercise velocity

less

Question 21

_____-intensity and _____-duration training days should precede scheduled competitions.

Answer 21

Low; short

Question 22

Metabolic equivalents (METs) for 
1. resistance training, light or moderate effort: \_\_\_\_\_

2. resistance training, powerlifting or bodybuilding, vigorous effort: _____

Answer 22

3

6

Question 23

Research has shown that it is necessary to train more than _____ per week in order to increase VO2max.

Answer 23

twice

Question 24

It has been determined that _____ contributes 75% of the variability of heart rate.

Answer 24

age