conditioning Flashcards
what are 4 potential goals for conditioning?
aerobic, anaerobic, health, aesthetics
relationship b/w VO2 max levels and lifespan?
those with lower VO2 max levels have shorter lifespans; these levels can be trained to increase by 10-30% up until age 25
benefits of conditioning by walking?
reduce body fat, BP, and inflammation; improve cholesterol; decreased risk for heart attack, blood clot, and cardiac arrhythmia; reduced risk for early death from CVD, metabolic syndrome, cancers, and T2D
What is the role of genetics in conditioning?
genetics = responsible for around half of variations in gains for endurance
What is the traditional method for measuring max heart rate?
220 - age
What is the Karvonen (HR Reserve) method for measuring max HR?
heart rate reserve = max HR - resting HR
What is the multi-factorial method for measuring max HR?
men = 203.9 - (.812age) + (.276HRR) - (.084kg) - (4.5smoking code)
RPE
rate of perceived exertion; relatively good measure of intensity regulation when anchored to hardest activity for most accurate measurement
RPE and talk test
if you are able to hold a conversation, your RPE is probably at a 7 on a scale from 1 to 10
“cardio” training guideline: de-conditioned individuals
aim at getting 50-60% of HRR
“cardio” training guideline: healthy individuals
aim at getting 60-80% of HRR
When the goal is performance, what types of conditioning should a person do?
should train the way that enhances sport performance
Caloric burn with 20 min. interval training?
after the 20 min. training, body works through EPOC, so still bringing and utilizing more oxygen for 12-24 hours
caloric burn w/ 60 min. steady state training?
15-20 minutes after the training session, metabolic rate will go back to normal and there is no additional hormonal response like in the 20 min. session
What does EPOC stand for?
excess post oxygen consumption
What are some types of aerobic training?
long slow distance; pace/tempo; interval; HIIT; Fartlek; lactate tolerance; weight training/power circuit
long slow distance training
aka LSD training; training distance is greater than race distance and intensities equivalent to 70% VO2max
Adaptations from LSD training including what?
- enhances the body’s ability to clear lactate
- causes an eventual shift of Type II fibers to Type I fibers
pace/tempo training
intensity at or slightly above competition intensity, corresponding to the lactate threshold
steady pace/tempo training
20 to 30 minutes of continuous training at lactate threshold
intermittent pace/tempo training
series of shorter intervals with brief recovery periods
What are the objectives for pace/tempo endurance training?
- develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace
- improve running economy + increase lactate threshold
interval training
exercise at an intensity close to VO2 max fro intervals of 3-5 minutes; work to rest ratio should be 1:1
Benefits of interval training?
allows athletes to train at intensities close to VO2 max for greater periods of time; increases VO2 max + enhances anaerobic metabolism
What should a person know before implementing interval endurance training?
it should be used sparingly + only when training athletes w/ firm aerobic endurance training base
What happens as we train at intensities closer to VO2 max?
our aerobic capacity increases
How does interval training lead to enhancing anaerobic metabolism?
the increased metabolism is a result of the buffering of lactate
high-intensity interval training (HIIT)
endurance training program that uses repeated high-intensity bouts interspersed with brief recovery periods; based off velocity rather than endurance; greater than max aerobic speed
How is HIIT different than interval training?
HIIT is faster than VO2 max, max aerobic speed; based on how fast you can move, not based on how you can move in a given energy system
Fartlek Training
combines other methods of training that can be used as a way for running, cycling, and swimming
Fartlek running program example?
easy running (around 70% of VO2 max) combined with hills or short, fast bursts (around 85-90% of VO2 max)
What are some of the likely benefits of Fartlek training?
- enhanced VO2 max
- increased lactate threshold
- improved running economy + fuel utilization
weight training/power circuit
type of aerobic training that uses lighter load, higher velocities, moderate to high repetitions; movements are performed with only transitional rest
What MUST be included in the weight training system?
high velocity or intent so that metabolic adaptation is maximized
What is a power training circuit example?
utilization of machines, 20-50% of 1RM and move it as fast as possible for 10 reps; use 10-25 exercises; 1-3 circuits
lactate threshold training
aerobic training system in which you switch back and forth b/w 2-5 minutes of running at lactate threshold, 2-5 minutes of recovery runs at low pace
What is the “FatMaxx” training method?
it is a more extreme method of LSD in which you start w/ HR max at 180; subtract 5-10 for deconditioned athlete or recent illness; takes HOURS per day
Why was FatMaxx a fad?
it was a training method that, although it burned a lot of calories and most of the calories burned were from fat, the calories burned (PERIOD) is very low; not a good hormonal profile for fat either
Why should you look at HR when monitoring training?
b/c if the heart rate is decreased over time (1-2 minutes post session), then the session is not as hard on the body; and it is important to understand the impact of repetitions on the heart
The greater the decrease in between repetitions….
….the better the HR recovery is b/w sessions, thus indicating improvement in the conditioning level
How does monitoring time of training tie in?
if you can do more reps in less time, this is proof of improvement; if using HR recovery to determine rest time, shorter time to recovery rate indicates improvement
