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nsca cscs > NSCA CSCS - Chapter 20 > Flashcards

NSCA CSCS - Chapter 20 Flashcards

1
Q

Age-predicted maximal heart rate (APMHR)

A

Estimate of maximal heart rate that uses 220 - age to determine maximal heart rate

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2
Q

Altitude

A

The height above sea level

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3
Q

Base training

A

Training to build up a base of cardiorespiratory fitness, generally performed in the off-season

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4
Q

Cross-training

A

Additional aerobic training using modes other than the primary competition mode - i.e. distance runner adding swimming to the training regimen

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5
Q

Detraining

A

Loss of physiological training adaptations due to cessation or severe reduction in training volume or intensity

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6
Q

Duration

A

Programming variable representing the overall length of time of a given training session

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7
Q

Exercise economy

A

A measure of the efficiency of movement when performing aerobic training - greater exercise economy requires less energy for a given movement velocity

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8
Q

Fartlek training

A

Combining continuous medium intensity aerobic training with bursts of speed or hill training throughout the course of the training session

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9
Q

Frequency

A

Programming variable that refers to the number of training sessions in a given time period

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10
Q

Functional capacity

A

The maximum amount of effort that can be performed by an athlete, maximal VO2 max

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11
Q

Heart rate reserve (HRR)

A

The difference between an athlete’s resting heart rate and maximum heart rate

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12
Q

High-intensity interval training

A

Repeated high-intensity exercise bouts (i.e. 90% VO2 max) with brief recovery periods

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13
Q

In-season

A

Period of training during which competitions occur on a regular or semi-regular basis

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14
Q

Intensity

A

Programming variable representing the effort used during a given activity - often represented as a percent of 1RM, VO2 max, or Maximal Heart Rate

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15
Q

Interval training

A

Exercise at intensities close to VO2 max with work-rest intervals around 1:1

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16
Q

Karvonen method

A

Method of calculating desired heart rate for a given intensity that subtracts heart rate reserve from age-predicted maximal heart rate and multiplies the result by the desired intensity to determine the goal heart rate during the training session

17
Q

Lactate threshold

A

The point of intensity at which blood and muscle lactate levels begin to rise

18
Q

Long, slow distance training (LSD)

A

Longer training sessions (i.e. running) at approximately 70% VO2 max or 80% Max HR

19
Q

Maximal aerobic capacity (VO2 Max)

A

The maximal intensity at which the body can supply oxygen to working muscles

20
Q

Maximal lactate steady state

A

The point at which lactate production during exercise is equal to the maximal rate of lactate clearance capabilities

21
Q

Metabolic equivalent (MET)

A

The amount of energy required when at rest, used to express the relative energy demands of different activities as a multiple of 1 MET (i.e. 5 METS = 5x the energy requirement of resting)

22
Q

Mode

A

The aerobic activity chosen (i.e. running, swimming, cycling)

23
Q

Off-season

A

Period of training leading up to pre-season that typically includes longer durations of less intensity when performing aerobic exercise modes

24
Q

Overload

A

The process of increasing demands on different bodily systems to stimulate athletic adaptations

25
Q

Pace/tempo training

A

Training at an intensity at or slightly above race competition intensity

26
Q

Percentage of maximal heart rate method (MHR)

A

Method of prescribing target heart rate by multiplying desired intensity by an athlete’s age-predicted maximal heart rate

27
Q

Postseason

A

Period of training following competition season where athletes can rehabilitate injuries, correct muscle imbalances, and perform less overall aerobic exercise to recovery from the previous training and competition

28
Q

Preseason

A

Period of increased training intensity leading up to in-season/competition season

29
Q

Ratings of perceived exertion (RPE)

A

A subjective scale of 1-10 used to self-analyze the intensity of exercise - 1=no effort, 10 = maximal effort

30
Q

Recovery

A

The amount of time between workouts where athletes are rehydrating, refueling, resting, and relaxing to improve performance on subsequent sessions

31
Q

Tapering

A

Period of planned, precise decreased volume or intensity in the days or weeks leading up to a competition

32
Q
A

nsca cscs (25 decks)

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