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Fitness and athletic conditioning > Metabolic training > Flashcards

Metabolic training Flashcards

1
Q

Lactic A training

A

Peak lactate

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2
Q

Lactic B training

A

Lactate stacking

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3
Q

Speed repeatability

A

Speed endurance/ repeated sprint ability

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4
Q

Lactic A training

Aim

A

Generate (accumulate) as much lactic acid as possible

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5
Q

Lactic A training

W:R

A

1:3

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6
Q

Lactic B training

W:R

A

1:1/2

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7
Q

Lactic A training

HR

A

180-190bpm

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8
Q

Lactic A training

Blood Lactates

A

8-16mmol/L

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9
Q

Lactic A prescription

Dominant energy systme

A

Glycolytic

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10
Q

Lactic A prescription

Session duration

A

20-40min

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11
Q

Lactic A prescription

Intensity

A

85-90%

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12
Q

Lactic A prescription

Reps

A

4-6

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13
Q

Lactic A prescription

Sets

A

1-4

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14
Q

Lactic A prescription

Work time distance

A

5-60s, 40-500m

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15
Q

Lactic A prescription

Rest time

A

15-270s

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16
Q

Lactic A prescription

Rest between sets

A

5-10 min

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17
Q

Lactic A prescription

session distance

A

2000-3200m

18
Q

Lactic A prescription

Periodisation

A

relate to skill drills

19
Q

Lactic B prescription

Dominant energy system

A

Glycolytic

20
Q

Lactic B prescription

Session duration

21
Q

Lactic B prescription

Intensity

22
Q

Lactic B prescription

reps

23
Q

Lactic B prescription

sets

24
Q

Lactic B prescription

work time distance

A

30-60s

180-400m

25
Lactic B prescription | Rest time
15-30s
26
Lactic B prescription | Rest between sets
5-10 mins of light exercise
27
Lactic B prescription | Session distance
1800-3000m
28
Lactic B prescription | Periodisation
relate to skill drills
29
Speed repeatability definition
Capacity to perform repeated bouts of high intensity work with short recovery periods between
30
Passive recovery
Allows ATP to be replenished but increases H+ ion concentration
31
Active recovery
Removes H+ but less ATP
32
Aerobic interval prescription - Long | W:R ratio
1:1
33
Aerobic interval prescription - Long | Duration
1-5 min
34
Aerobic interval prescription - Long | Intensity MAS%
90-100
35
Aerobic interval prescription - Long | Reps
4-6
36
Aerobic interval prescription - Long | Sets
2-3
37
Aerobic interval prescription - Short | W:R ratio
1:1
38
Aerobic interval prescription - Short | Duration
15-30s
39
Aerobic interval prescription - Short | Intensity MAS%
100-120%
40
Aerobic interval prescription - Short | Reps
10-15
41
Aerobic interval prescription - Short | Sets
1-2

Fitness and athletic conditioning (13 decks)

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