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.
