cq1; aerobic training Flashcards
What are the types of aerobic training?
- Continuous/uniform
- Fartlek
- Long interval
What is continuous/uniform training?
Performing the same activity at the same intensity for more than 20 minutes
What should the heart rate be for continuous/uniform training?
In the aerobic training zone (65-85%)
How can you utilise the overload principle for aerobic training?
Increase duration and distance
What would the first 7 days look like for a continuous/uniform training program (marathon runner)?
- 60-70% of MHR
- 3-4 times a week 45-90 minutes
What would week 2-4 look like for a continuous/uniform training program (marathon runner)?
- 70-80% of MHR
- 3-4 times a week 35-40 minutes
What would months 2-4 look like for a continuous/uniform training program (marathon runner)?
- 80-90% of MHR
- 3-4 times a week 10-20 minutes
What is fartlek aerobic training?
Performing the same activity at different intensities for more than 20 minutes.
Why is fartlek aerobic training beneficial?
- 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
What would the first 7 days look like for a fartlek training program (AFL)?
- Stride hard for 4 minutes with a 1 minute jog recovery
- Repeat 8 times
- Every 30 seconds change direction
What would week 2-4 look like for a fartlek training program (AFL)?
- Stride hard for 6 minutes with a 1 minute jog recovery
- Repeat 8 times
- Every 30 seconds change direction
What would months 2-4 look like for a fartlek training program (AFL)?
- Stride hard for 8 minutes with a 1 minute jog recovery
- Repeat 8 times
- Every 30 seconds change direction
What is long interval aerobic training?
Performing long periods of high varied work loads followed by a shorter rest period
What is the work to rest ratio for aerobic interval training?
3:1
Where on the aerobic threshold should long interval training be performed at?
Upper range; 85%
What would the first 7 days look like for a long interval training program (Triathlete)?
- 200m sprint at 85% of MHR
- 200m recovery walk
What would week 2-4 look like for a long interval training program (Triathlete)?
- 500m row at 90% of MHR
- Slow 200m recovery
What would months 2-4 look like for a long interval training program (Triathlete)?
- 3km cycle at 90% of MHR
- Slow 500m recovery cycle
What should be the FITT principle for long interval training?
Frequency; At least 3 times a week
Intensity; 60-80% of MHR
Time; 20+ minute duration
Type; Endurance
How are aerobic adaptations evident?
Improved cardio vascular endurance;
- Haemoglobin
- Recruitment of slow twitch muscle fibres
- Oxygen uptake, stronger more efficient heart
How can aerobic adaptations be measured?
- Beep test
- New technology (e.g. FITBIT, Apple watch)
- Testing VO2 Max (e.g. Beep test, Lactate machines on treadmills)
How does new technology such as FITBITs and Apple watches measure aerobic adaptations?
They help monitor;
- Resting HR
- MHR
- Distance covered
How do lactate machines on treadmills measure aerobic adaptations?
They indicate rate of fatigue demonstrated during the activity
What is a safety concern for aerobic training?
Although intensity is not high, the duration and repetitive nature of movement can lead to both acute and chronic injuries.
What are safe training procedures for aerobic training?
- Commencing a training program with realistic goals and medical clearance
- Being aware of correct technique
- Appropriate warm up and cool down
- Progressively overloading
