NSCA CSCS - Chapter 20 Flashcards
Age-predicted maximal heart rate (APMHR)
Estimate of maximal heart rate that uses 220 - age to determine maximal heart rate
Altitude
The height above sea level
Base training
Training to build up a base of cardiorespiratory fitness, generally performed in the off-season
Cross-training
Additional aerobic training using modes other than the primary competition mode - i.e. distance runner adding swimming to the training regimen
Detraining
Loss of physiological training adaptations due to cessation or severe reduction in training volume or intensity
Duration
Programming variable representing the overall length of time of a given training session
Exercise economy
A measure of the efficiency of movement when performing aerobic training - greater exercise economy requires less energy for a given movement velocity
Fartlek training
Combining continuous medium intensity aerobic training with bursts of speed or hill training throughout the course of the training session
Frequency
Programming variable that refers to the number of training sessions in a given time period
Functional capacity
The maximum amount of effort that can be performed by an athlete, maximal VO2 max
Heart rate reserve (HRR)
The difference between an athlete’s resting heart rate and maximum heart rate
High-intensity interval training
Repeated high-intensity exercise bouts (i.e. 90% VO2 max) with brief recovery periods
In-season
Period of training during which competitions occur on a regular or semi-regular basis
Intensity
Programming variable representing the effort used during a given activity - often represented as a percent of 1RM, VO2 max, or Maximal Heart Rate
Interval training
Exercise at intensities close to VO2 max with work-rest intervals around 1:1
Karvonen method
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
Lactate threshold
The point of intensity at which blood and muscle lactate levels begin to rise
Long, slow distance training (LSD)
Longer training sessions (i.e. running) at approximately 70% VO2 max or 80% Max HR
Maximal aerobic capacity (VO2 Max)
The maximal intensity at which the body can supply oxygen to working muscles
Maximal lactate steady state
The point at which lactate production during exercise is equal to the maximal rate of lactate clearance capabilities
Metabolic equivalent (MET)
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)
Mode
The aerobic activity chosen (i.e. running, swimming, cycling)
Off-season
Period of training leading up to pre-season that typically includes longer durations of less intensity when performing aerobic exercise modes
Overload
The process of increasing demands on different bodily systems to stimulate athletic adaptations
Pace/tempo training
Training at an intensity at or slightly above race competition intensity
Percentage of maximal heart rate method (MHR)
Method of prescribing target heart rate by multiplying desired intensity by an athlete’s age-predicted maximal heart rate
Postseason
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
Preseason
Period of increased training intensity leading up to in-season/competition season
Ratings of perceived exertion (RPE)
A subjective scale of 1-10 used to self-analyze the intensity of exercise - 1=no effort, 10 = maximal effort
Recovery
The amount of time between workouts where athletes are rehydrating, refueling, resting, and relaxing to improve performance on subsequent sessions
Tapering
Period of planned, precise decreased volume or intensity in the days or weeks leading up to a competition
