final - aerobic training

Question 1

Aerobic Training Adaptations
means?

Answer 1

– Push yourself harder for
longer duration
* Less nasty bi-products
* Larger energy reserves
What are the physiologic
training adaptations?

Question 2

3 important factos for Aerobic success

Answer 2

High aerobic functioning (Vo2)
High Lacetate (Anaerobic) Threshold
Exercise Econony (Proper Technique)

Question 3

What are the physiologica training adaptations for high aerobic functioning?

Answer 3

increase lactate flushing (bicarbonate)
increase oxygen uptake vy increasining myoglobin, enzyme, mitochondria and capillaries.

Question 4

Focus on this early in a training program, even for many anaerobic sports. Why: to give you the endurance base for future training of any type.

Answer 4

Lays a foundation for being able to sustain a longer difficult training session.

Question 5

Measure of aerobic and anaerobic fitness (lactate clearance)?
–
What percentage of your VO2can you work at?

Answer 5

Lactate Anaerobic Threshold (Vo2)
vo2 max of 45.4% (good for adults)

Question 6

Can outperform someone with a similar or even higher VO2 ??

Answer 6

Yes - combination of mental toughness and body’s ability to clear lactate

Question 7

When is intervel training done?

Answer 7

After aerobic base is established.

Question 8

What is exercise economy? name examples and why is it important or beneficial

Answer 8

Technique - less energy to do the same amount of work.
examples - running, cycling and swimming.
improving these areas can cause good improvements without increasing Vo2 - still need good aerobic base

Question 9

F.I.T.T Principle for Aerobic program

Answer 9

F. Strongly influenced by duration and intensity of other workouts
Intensity
Most important for training adaptations

High or low intensity when working on technique?
Train hard enough to cause adaptations in the muscles you would use in your sport/event
Selecting intensity:
%HR
RPE
METS
VO2max
Watts
Intensity in General:
Early Season: LOW
Competitive Season: HIGH

T. Directly influenced by intensity
If you alter the training intensity, you should also alter the durationof the workout
Commit to less time if you are doing a hard workout, more time for a lighter workout
Important for scheduling

T. Specificity is paramount
Adaptations in muscles you would use in your sport/activity
Also - with type playing minigames - using fewer players and using sport skills but use it as more of an aerobic workout.

Question 10

Talk test physiology

Answer 10

It is to test intensity - the goal is to force adaptation

Question 11

Swim or run in the off season for athletes?

Answer 11

Swimming - less join impact and has resistance in the water.

Question 12

Long Slow Distance (LSD)

Answer 12

Continuous (training your aerobic base) –General Prep Phase
*
Duration is typically longer than race/event
–
Exceptions are…
*
Intensity ~70%

Question 13

Aerobic interval training + why is it Not reccomended without an adequate base

Answer 13

1-3 minute bouts of intensity near ~100%

Need to activate muscle fibers (for adaptations) that would be used in a race/event
–
explain - type 1 fibers used - slow twitch in order to sustain oxygen going to the muslces and last longer.

• to be able to recover between drills and speficic to the prep phase

Question 14

Why aeorbic base before aerobic interval training?

Answer 14

Strong aerobic base means you can recover more during the rest periods, meaning you can push harder during the work periods

Question 15

HITT for sport

Answer 15

similar endurance

Question 16

HITT on weight loss

Answer 16

better therapeutic effects

Question 17

Tempo Training - what is it and reccomendation ?

Answer 17

Race/Game day intensity
*
Tempo (ie. speed) you would use in your sport/activity, stressing anaerobic and aerobic energy systems
–
Simulate race day - why training in a group is better

Question 18

Fartlek Training + do you need a stop watch ?

Answer 18

Sweedishfor “Speed”

Different from Interval Training How?

Unstructured/volitional

Question 19

Why monitor for overtraining? + how?

Answer 19

To ensure that the athlete is healthy and strong enough to compete.
Using an app works.

Question 20

General Prep Phase

Answer 20

General Prep
–
Goal: establish aerobic base
*
Recommendation: LSD workouts
*
Develop base and fine tune technique

Question 21

Specific Prep Phase

Answer 21

Specific Prep
–
Goal: aerobic base and aerobic power
*
Recommendation: Intervals and LSD sessions

Question 22

Pre-Competition Phase

Answer 22

Pre-Competition
–
Goal: aerobic power AND anaerobic threshold training
*
Recommendation: interval and tempo runs (in groups, not individually if possible, why?)
Sport

Question 23

Post Competition Phase

Answer 23

Post-Competition
–
Goal:
*
Recommendation: Active rest and cross-training (attenuate the loss of adaptations, keep body weight controlled during off season)

Question 24

Tapering Phase

Answer 24

Reduce volumeof training in the week leading up to your main competition
–
Minimize muscle damage and to maximize glycogen levels
*
Nutrition and hydration are very important here

Question 25

Questions to consider

Answer 25

Explain the progressions in aerobic training leading up to a competition
*
Explain why an aerobic base is required before interval training
*
Provide an example of a sport (that is not continuous) but having a strong aerobic base is beneficial. Explain your answer.