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Athletic Training and Conditioning > ESD Programming > Flashcards

ESD Programming Flashcards

1
Q

describe esd prescription: # of sets

A

intensitydependent (n/a for continuous efforts)

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2
Q

describe esd prescription: distance, time or reps

A

intensity dependent

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3
Q

describe esd prescription: rest

A

less for aerobic/more for anaerobic

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4
Q

describe esd prescription: load

A

body weight (* not in notes but can also do external load)

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5
Q

describe esd prescription: intensity

A

variable-
zone1: least intense
zone 6: most intense

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6
Q

describe esd prescription: frequency

A

1-6 sessions/week

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7
Q
  • how many of the zones are power dependent?
A

3

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8
Q

how often can esd be performed?

A

everyday in theory

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9
Q

describe esd considerations (how often zone 1 and 2 can be performed)

A

zone 1 & 2: less demanding on the body
- can be performed on back to back days with caution

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10
Q

describe esd considerations (how often zone 3 and 4 can be performed)

A

zone 3 and 4: 1 day rest between training sessions
- depends on intensity level

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11
Q

describe esd considerations (how often zone 5 and 6 can be performed)

A

zone 5 and 6: highly demanding on anaerobic system (*atp pcr on tail end)
- subject to neural fatigue due to high velocities
- best to give 48-72 hrs between anaerobic sessions
- can be followed with workouts in zone 1 or 2

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12
Q

why is it good for zone 5 and 6 workouts to be followed by zone 1 or 2?

A

the worst thing you can do is be sedentary
- can flush metabolites by moving

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13
Q

describe the principle of specificity in terms of ESD

A
  • demand
  • sport-specific (ie. field sport is ok for running based)
  • applies to velocity and intensity
  • balance
    *just because field sport athlete, doesn’t mean they always need running based conditioning
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14
Q

progression is best - describe the overload principle

A
  • applies to many training domains
  • adaptations to stimuli
  • prevent plateau effect in training
  • progress training challenge
  • volume: sets, distance, time, rest etc.
  • work to rest ratio, can change rest time to make it harder
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15
Q

we need to create a foundation first, what does this mean

A

aerobic base first, then anaerobic and then atp/cp
* if you don’t have aerobic baseline fitness, will take longer to recover

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16
Q

describe progressions (create a foundation)

A
  • progressively overloaded
  • athlete must establish a base first
  • increase speed and intensity
  • improve aerobic performance
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17
Q

describe zone 3 in terms of primary energy system, what it is important for, lactate and hr range

A

anaerobic lactic
40%- aerobic
60% - anaerobic
important for: recover within bouts of play or training
lactate: 6-14
hr: 92-95

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18
Q

describe zone 4 in terms of primary energy system, what it is important for, lactate and hr range

A

anaerobic lactic
20% - aerobic
80% anaerobic

important for recovery within sets or bursts of power
lactate: 11-22
hr: 88-100

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19
Q

describe zone 5 in terms of primary energy system, what it is important for, lactate and hr range

A

atp-cp
6% aerobic
94% anaerobic

important for ability torepeat high power output
lactate: 8-11
hr: 95-100

20
Q

describe zone 6 in terms of primary energy system, what it is important for, lactate and hr range

A

atp-cp
2% aerobic
98% anaerobic

important for ability to reach max power
lactate: 5-8
hr: 95-100

21
Q

describe zone 3 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets

A

rpe: 18
rpe SF: very hard
W:R ratio: 1:5-1:3
Duration: 30-60s
rest: 2.5-5 min
sets: 8-12 min

22
Q

describe zone 4 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets

A

rpe: 19
rpe SF: extremely/very hard
W:R ratio: 1:6-1:4
Duration: 12-30 s
rest: 1-3 min
sets: 8-12

23
Q

describe zone 5 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets

A

rpe: 20
rpe SF: extremely hard
W:R ratio: 1:12-1:6
Duration: 7-20 s
rest: 1-4 min
sets: 10-20

24
Q

describe zone 6 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets

A

rpe: 20
rpe SF: extremely hard
W:R ratio: 1:20-1:10
Duration:3-6 s
rest: 30s-3 min
sets: 15-30

25
Q

describe the 5 step process for program designb

A

1) select exercise mode
2) determine training frequency
3) manage training intensity
4) determine exercise duration
5) exercise progression

26
Q

what does into selecting exercise mode?

A

type, specificity, modality

27
Q

what goes into determining training frequency?

A

session number, in season/off-season, training age

28
Q

what goes into managing training intensity

A

hr range, blood lactate, % velocity/time, perceived exertion

29
Q

what goes into determining exercise duration?

A

minutes, dictated by goal, coach’s responsibility

30
Q

what goes into exercise progression

A

intensity/duration relationship, inc intensity = dec duration
- training impact

31
Q

when programming esd, how are reps determined

A

reps: measurable (time, distance etc.)

intensity -main factor that determines the number of reps performed
- zone 1: less intense, longer time/distance duration
- zone 5 or 6: higher intensity, less duration

32
Q

when programming esd, how is rest determined

A

rest: depends on work intensity
- aerobic: less/no recovery, all work is continuous
- anaerobic: longer recovery, more breaks

33
Q

when programming esd, how is loading determined

A

loading: typically body weight through movement
- some alternatives to body weight: bike resistance, weights

34
Q

describe slow, long distance aerobic programming

A
  • training is longer than race distance - 30-120 mins at ~70% v02 max
  • good for developing base level conditioning
  • inc. duration/recovery time
  • type 2x to type 1
  • disadvantages: *take long time, joints under stress
35
Q

describe pace/tempo training

A
  • training= competition intensity or lactate threshold >70% v02max
  • STEADY or INTERMITTENT
36
Q

describe steady pace/tempo training

A
  • 20-30 mins
  • continuous
  • at lactate threshold
  • inc. movement economy
  • inc. lactate threshold
37
Q

describe intermittent pace/tempo training

A
  • short intervals
  • rest periods
  • at lactate threshold
38
Q

describe interval training

A
  • training intensity is greater than pace/tempo- 3-5 mins at v02max
  • work:rest = 1:1
  • greater time spend near v02 max = inc. vo2 max
  • anaerobic metabolism
  • most effective with solid base of aerobic training
39
Q

describe repetition training

A
  • highest training intensity level - 30-90 seconds > v02max
  • work:rest = 1:5
  • 2-3 day rest periods between training sessions
  • anaerobic metabolism
  • improve capacity and tolerance of anaerobic metabolism
40
Q

describe zone 1: aerobic capacity

A
  • equal work to rest ratios (1:1 or 1:2)
  • example: 30 sec on 30 sec off
  • circuit based training
  • full body finisher
41
Q

describe zone 2: aerobic power

A
  • work to rest ratios of 1:2-3
  • ex. similar to the above with an increase in intensity
  • full body finisher with jumping
42
Q

describe zone 3: anaerobic lactic capacity

A
  • work to rest of 1:3-5
  • ex. repeat shuttles of around 40-60m (30 sec)
43
Q

describe zone 4: anaerobic lactic power

A
  • 1:4
  • ex. 15 sec movement wiht 60 sec off (resisted shuffles)
44
Q

describe zone 5: atp capacity

A
  • 1:6-8
    ex. repeat sprint shuttles, greater duration, more sustained
45
Q

describe zone 6: atp power

A
  • 1-8+
    ex. all out linear sprint, longer distances, more rest
  • spring training

Athletic Training and Conditioning (19 decks)

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