CV- Performance Styles

Question 1

5 styles of CV training

Answer 1

-overdistance
-endurance
-tempo
-lactate threshold
-VO2 max (maximal effort)

Question 2

to use this style of training^ what do we need

Answer 2

the participant must have a performance goal (run 5k, run half marathon) + must have at least 4 months to train before the goal date

Question 3

how long will 5k training take

Answer 3

30-60 minutes

Question 4

how long will half marathon training take

Answer 4

50 min-2 hours

Question 5

overdistance goal

Answer 5

creation of an aerobic base (i.e., improving submaximal VO2 primarily a-VO2 difference)
-creating mitochondria, mitochondrial enzymes, capillaries, myoglobin, stroke volume, + fat utilization with corresponding glycogen sparing

Question 6

FITT stands for

Answer 6

frequency
intensity
time
type

Question 7

overdistance- frequency

Answer 7

depends on mesocycle

Question 8

overdistance- intensity

Answer 8

35-75% HRR
-dependent on MLSS + OBLA which is dependent on training + genetics

Question 9

overdistance- time

Answer 9

depends on overall goal

Question 10

overdistance- type

Answer 10

mode depends on overall goal

Question 11

endurance goal

Answer 11

creation of mitochondria, mitochondrial enzymes, capillaries, myoglobin, stroke volume, + fat utilization with corresponding glycogen sparing
-doing all of this with the presence of lactate accumulation

Question 12

endurance- frequency

Answer 12

depends on mesocycle

Question 13

endurance- intensity

Answer 13

35-75% HRR

Question 14

endurance- time

Answer 14

depends on overall goal

Question 15

endurance- type

Answer 15

mode depends on overall goal

Question 16

tempo goal

Answer 16

-improve mechanics at this pace
-shift lactate threshold
-improve buffering capacity of lactate

Question 17

tempo- frequency

Answer 17

depends on mesocycle

Question 18

tempo- intensity

Answer 18

40-85% HRR

Question 19

tempo- time

Answer 19

depends on overall goal
-tempo training will always be shorter than the goal race

Question 20

tempo- type

Answer 20

mode depends on overall goal

Question 21

lactate threshold goal

Answer 21

-improve mechanics at this pace
-shift lactate threshold
-improve anaerobic capacity
-improve tolerance of intensity

Question 22

lactate threshold- frequency

Answer 22

depends on mesocycle

Question 23

lactate threshold- intensity

Answer 23

45-85% HRR

Question 24

lactate threshold- time

Answer 24

depends on overall goal
-lactate threshold training sessions will never go over half of the length of any goal race

Question 25

lactate threshold- type

Answer 25

mode depends on overall goal

Question 26

VO2 max

Answer 26

-should be performed at all out intensity
-varies person to person
-“speed work”

Question 27

VO2 max goal

Answer 27

-all out performance
-improve mechanics at this pace
-improve tolerance of intensity
-increase ability to perform at all out intensity

Question 28

VO2 max- frequency

Answer 28

depends on mesocycle

Question 29

VO2 max- intensity

Answer 29

100% HRR

Question 30

VO2 max- time

Answer 30

depends on overall goal
-sessions will only last up to 15 min

Question 31

VO2 max- type

Answer 31

mode depends on overall goal

Question 32

what is the majority of our training

Answer 32

overdistance