conditioning

Question 1

what are 4 potential goals for conditioning?

Answer 1

aerobic, anaerobic, health, aesthetics

Question 2

relationship b/w VO2 max levels and lifespan?

Answer 2

those with lower VO2 max levels have shorter lifespans; these levels can be trained to increase by 10-30% up until age 25

Question 3

benefits of conditioning by walking?

Answer 3

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

Question 4

What is the role of genetics in conditioning?

Answer 4

genetics = responsible for around half of variations in gains for endurance

Question 5

What is the traditional method for measuring max heart rate?

Answer 5

220 - age

Question 6

What is the Karvonen (HR Reserve) method for measuring max HR?

Answer 6

heart rate reserve = max HR - resting HR

Question 7

What is the multi-factorial method for measuring max HR?

Answer 7

men = 203.9 - (.812age) + (.276HRR) - (.084kg) - (4.5smoking code)

Question 8

RPE

Answer 8

rate of perceived exertion; relatively good measure of intensity regulation when anchored to hardest activity for most accurate measurement

Question 9

RPE and talk test

Answer 9

if you are able to hold a conversation, your RPE is probably at a 7 on a scale from 1 to 10

Question 10

“cardio” training guideline: de-conditioned individuals

Answer 10

aim at getting 50-60% of HRR

Question 11

“cardio” training guideline: healthy individuals

Answer 11

aim at getting 60-80% of HRR

Question 12

When the goal is performance, what types of conditioning should a person do?

Answer 12

should train the way that enhances sport performance

Question 13

Caloric burn with 20 min. interval training?

Answer 13

after the 20 min. training, body works through EPOC, so still bringing and utilizing more oxygen for 12-24 hours

Question 14

caloric burn w/ 60 min. steady state training?

Answer 14

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

Question 15

What does EPOC stand for?

Answer 15

excess post oxygen consumption

Question 16

What are some types of aerobic training?

Answer 16

long slow distance; pace/tempo; interval; HIIT; Fartlek; lactate tolerance; weight training/power circuit

Question 17

long slow distance training

Answer 17

aka LSD training; training distance is greater than race distance and intensities equivalent to 70% VO2max

Question 18

Adaptations from LSD training including what?

Answer 18

1. enhances the body’s ability to clear lactate
2. causes an eventual shift of Type II fibers to Type I fibers

Question 19

pace/tempo training

Answer 19

intensity at or slightly above competition intensity, corresponding to the lactate threshold

Question 20

steady pace/tempo training

Answer 20

20 to 30 minutes of continuous training at lactate threshold

Question 21

intermittent pace/tempo training

Answer 21

series of shorter intervals with brief recovery periods

Question 22

What are the objectives for pace/tempo endurance training?

Answer 22

1. develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace
2. improve running economy + increase lactate threshold

Question 23

interval training

Answer 23

exercise at an intensity close to VO2 max fro intervals of 3-5 minutes; work to rest ratio should be 1:1

Question 24

Benefits of interval training?

Answer 24

allows athletes to train at intensities close to VO2 max for greater periods of time; increases VO2 max + enhances anaerobic metabolism

Question 25

What should a person know before implementing interval endurance training?

Answer 25

it should be used sparingly + only when training athletes w/ firm aerobic endurance training base

Question 26

What happens as we train at intensities closer to VO2 max?

Answer 26

our aerobic capacity increases

Question 27

How does interval training lead to enhancing anaerobic metabolism?

Answer 27

the increased metabolism is a result of the buffering of lactate

Question 28

high-intensity interval training (HIIT)

Answer 28

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

Question 29

How is HIIT different than interval training?

Answer 29

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

Question 30

Fartlek Training

Answer 30

combines other methods of training that can be used as a way for running, cycling, and swimming

Question 31

Fartlek running program example?

Answer 31

easy running (around 70% of VO2 max) combined with hills or short, fast bursts (around 85-90% of VO2 max)

Question 32

What are some of the likely benefits of Fartlek training?

Answer 32

1. enhanced VO2 max 2. increased lactate threshold 3. improved running economy + fuel utilization

Question 33

weight training/power circuit

Answer 33

type of aerobic training that uses lighter load, higher velocities, moderate to high repetitions; movements are performed with only transitional rest

Question 34

What MUST be included in the weight training system?

Answer 34

high velocity or intent so that metabolic adaptation is maximized

Question 35

What is a power training circuit example?

Answer 35

utilization of machines, 20-50% of 1RM and move it as fast as possible for 10 reps; use 10-25 exercises; 1-3 circuits

Question 36

lactate threshold training

Answer 36

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

Question 37

What is the "FatMaxx" training method?

Answer 37

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

Question 38

Why was FatMaxx a fad?

Answer 38

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

Question 39

Why should you look at HR when monitoring training?

Answer 39

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

Question 40

The greater the decrease in between repetitions....

Answer 40

....the better the HR recovery is b/w sessions, thus indicating improvement in the conditioning level

Question 41

How does monitoring time of training tie in?

Answer 41

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