cq1; aerobic training

Question 1

What are the types of aerobic training?

Answer 1

• Continuous/uniform
• Fartlek
• Long interval

Question 2

What is continuous/uniform training?

Answer 2

Performing the same activity at the same intensity for more than 20 minutes

Question 3

What should the heart rate be for continuous/uniform training?

Answer 3

In the aerobic training zone (65-85%)

Question 4

How can you utilise the overload principle for aerobic training?

Answer 4

Increase duration and distance

Question 5

What would the first 7 days look like for a continuous/uniform training program (marathon runner)?

Answer 5

• 60-70% of MHR
• 3-4 times a week 45-90 minutes

Question 6

What would week 2-4 look like for a continuous/uniform training program (marathon runner)?

Answer 6

• 70-80% of MHR
• 3-4 times a week 35-40 minutes

Question 7

What would months 2-4 look like for a continuous/uniform training program (marathon runner)?

Answer 7

• 80-90% of MHR
• 3-4 times a week 10-20 minutes

Question 8

What is fartlek aerobic training?

Answer 8

Performing the same activity at different intensities for more than 20 minutes.

Question 9

Why is fartlek aerobic training beneficial?

Answer 9

• Random changes in intensity help to replicate sporting environments
• Helps the body’s cardiovascular system to adapt quickly as intensity changes
• Helps remove lactic acid

Question 10

What would the first 7 days look like for a fartlek training program (AFL)?

Answer 10

• Stride hard for 4 minutes with a 1 minute jog recovery
• Repeat 8 times
• Every 30 seconds change direction

Question 11

What would week 2-4 look like for a fartlek training program (AFL)?

Answer 11

• Stride hard for 6 minutes with a 1 minute jog recovery
• Repeat 8 times
• Every 30 seconds change direction

Question 11

What would months 2-4 look like for a fartlek training program (AFL)?

Answer 11

• Stride hard for 8 minutes with a 1 minute jog recovery
• Repeat 8 times
• Every 30 seconds change direction

Question 12

What is long interval aerobic training?

Answer 12

Performing long periods of high varied work loads followed by a shorter rest period

Question 13

What is the work to rest ratio for aerobic interval training?

Answer 13

3:1

Question 14

Where on the aerobic threshold should long interval training be performed at?

Answer 14

Upper range; 85%

Question 15

What would the first 7 days look like for a long interval training program (Triathlete)?

Answer 15

• 200m sprint at 85% of MHR
• 200m recovery walk

Question 16

What would week 2-4 look like for a long interval training program (Triathlete)?

Answer 16

• 500m row at 90% of MHR
• Slow 200m recovery

Question 16

What would months 2-4 look like for a long interval training program (Triathlete)?

Answer 16

• 3km cycle at 90% of MHR
• Slow 500m recovery cycle

Question 17

What should be the FITT principle for long interval training?

Answer 17

Frequency; At least 3 times a week
Intensity; 60-80% of MHR
Time; 20+ minute duration
Type; Endurance

Question 18

How are aerobic adaptations evident?

Answer 18

Improved cardio vascular endurance;
- Haemoglobin
- Recruitment of slow twitch muscle fibres
- Oxygen uptake, stronger more efficient heart

Question 19

How can aerobic adaptations be measured?

Answer 19

• Beep test
• New technology (e.g. FITBIT, Apple watch)
• Testing VO2 Max (e.g. Beep test, Lactate machines on treadmills)

Question 20

How does new technology such as FITBITs and Apple watches measure aerobic adaptations?

Answer 20

They help monitor;
- Resting HR
- MHR
- Distance covered

Question 21

How do lactate machines on treadmills measure aerobic adaptations?

Answer 21

They indicate rate of fatigue demonstrated during the activity

Question 22

What is a safety concern for aerobic training?

Answer 22

Although intensity is not high, the duration and repetitive nature of movement can lead to both acute and chronic injuries.

Question 23

What are safe training procedures for aerobic training?

Answer 23

• Commencing a training program with realistic goals and medical clearance
• Being aware of correct technique
• Appropriate warm up and cool down
• Progressively overloading