PPT 6 - Program Design and Technique for Aerobic Endurance Training (Ch20) Flashcards
Athlete’s lactate threshold appears to be a better indicator of _____________ than _____________
of aerobic endurance performanced than VO2 max.
OBLA occurs when concentration of blood reaches…
4.0 mM
Maximal lactate steady state
is defined as the exercise intensity where maximal lactate production is equal to maximal lactate clearance within the body.
Maximal lactate steady state is a good indicator of…
aerobic endurance performance
Athletes with a higher exercise economy…
expend less energy during exercise to maintain a given exercise velocity.
Improving exercise economy can enhance…
can enhance maximal aerobic power & lactate threshold.
Better aerobic endurance performers have a slightly (shorter/longer) stride length & (greater/less) stride frequency compared to less successful performers.
shorter stride length and greater stride frequency
Factors That Affect Exercise Economy During Cycling
Body mass,
Cycling velocity,
Aerodynamic positioning.
Type I Muscle Fibers
are predominant in elite aerobic endurance athletes.
have a high capacity for aerobic metabolism.
have a high mitochondrial density & oxidative enzyme capacity.
appear to be critical for aerobic endurance athletes.
5 aerobic endurance exercise training program design variables
Exercise Mode Training Frequency Exercise Duration Training Intensity Exercise Progression
Training frequency depends on:
1) an interaction of exercise intensity & duration,
2) the athlete’s training status, &
3) the specific sport season.
The most accurate methods for regulating exercise intensity are:
to monitor O2 consumption during exercise to determine its % VO2max, &
to periodically measure [blood lactate] to determine the relationship to the lactate threshold.
Methods Used to Monitor Exercise Intensity if VO2max Testing is Unavailable
Heart Rate
Ratings of Perceived Exertion (RPE)
Metabolic Equivalents
Exercise Velocity
Power-Measuring Devices
Which is the best way to monitor exercise intensity if VO2 testing is unavailable?
HR
Methods of HR used if lab testing is unavailable.
Karvonen
and percentage MHR
Assigning MET values as part of an aerobic exercise prescription requires an athlete’s…
VO2 max
Explain exercise velocity and how its a good way to regulate intensity.
This method involves monitoring intensity by comparing exercise velocity to recent competition performance times.
Power measuring devices are used primarily for which sport and why?
cycling; because metabolic rate is closely related to mechanical power production.
Power measuring devices allow reproducible intensity efforts (dependant/independant) of environmental conditions.
independant.
When it is no longer feasible to increase either frequency or duration of exercise, what do you manipulate?
intensity
Types of Aerobic Endurance Training Programs
Long, Slow Distance Training Pace/Tempo Training Threshold Training Aerobic/Anaerobic Interval Training Interval Training High-Intensity Interval Training (HIIT) Fartlek Training
Disadvantages of long slow distance training
Does not stimulate the neurological patterns that are required during a competitive race.
May result in adaptations in muscle fibers that are not used in competition.
Purpose of pace/tempo training
Purpose:
To stress the athlete at a specific intensity & improve energy production from both aerobic & anaerobic metabolism.
2 types of pace/tempo
Steady Pace/Tempo Training
Intermittent Pace/Tempo Training
Steady Pace/Tempo Training
Continuous training conducted at an intensity equal to the lactate threshold for durations of ~ 20-30 min.
Intermittent Pace/Tempo Training
Training session is composed of a series of work:recovery periods.
short work and brief recovery
steady intensity
HIIT has (short/long) recovery periods.
short (brief)
Work intervals for HIIT are?
can either be short or long intervals
Cross-Training
is a mode of training that can be used to maintain general conditioning in athletes during:
periods of reduced training due to injury or
recovery from a training cycle.
Detraining occurs when?
occurs when an athlete reduces training frequency, duration, and/or intensity, or stops training altogether due to a break in the training program, injury, or illness.
Tapering
is the systematic reduction of training duration & intensity, combined with an increased emphasis on technique work & nutritional intervention.
Tapering objective
To attain peak performance at the time of competition.
Typical tapering period
7-28 days
benefit of tapering
Helps facilitate recovery & rehydration.
Promotes increases in muscle & liver glycogen stores.
Linear tapering
a gradual decrease in the overall daily training volume throughout the duration of the taper.
Step Tapering Model
an abrupt & considerable reduction (≥ 50%) in training volume that is maintained throughout the duration of the taper without change.
Progressive Tapering Model
is a combination of the linear & step tapering models.
rapid 10% to 15% immediate reduction in training volume, with smaller, more gradual reductions in volume at each tier.
Progressive tapering model is a rapid ____ to ____ immediate reduction in training volume.
10 to 15%
Resistance training is an important factor in improving what performance?
aerobic endurance
Possible Benefits of resistance training on aerobic endurance
Improvement in short-term exercise performance.
Faster recovery from injuries.
Prevention of overuse injuries.
Reduction of muscle imbalances.
Live High, Train Low (LHTL)
Live at moderate altitudes (2,000 to 3,000 m), & train at near sea level.
An additional increase in submaximal endurance training (volume) in highly trained athletes (does/does not) appear to further enhance performance or associated physiological variables.
does not
What is the ONLY TYPE of training that can improve endurance performance in highly trained endurance athletes?
high intensity interval training
Endurance training central adaptions
Increased delivery of O2 to exercising muscles.
Endurance training peripheral adaptations
Increased utilization of O2 by the working muscles.
Trained have (more/less) slow twitch muscle fibers than untrained.
more
Define HIIT.
Repeated bouts of short to moderate duration exercise (10 s to 5 min) completed at an intensity that is greater than the anaerobic threshold.
partial, not full, recovery
HIT improves endurance performance to a greater extent than continuous ________ training alone. Why?
submax;
due to an upregulation of both aerobic & anaerobic metabolism.
3 most notable improvements due to HIIT
Increased expression of type 1 fibres.
Increased capillarisation.
Increased oxidative enzyme activity.
Endurance training (increases/decreases) HR.
decreases
increases everything else basically!
Central adaptions to HIT
Increase in stroke volume. Increased plasma volume. Hypervolaemia. An improvement in heat tolerance. Via an augmentation of cutaneous blood flow and/or sweating rate.
Peripheral adaptions to HIT
Increased oxidative enzyme activity.
Greater use of fatty acids.
Increased glycolytic enzyme activity,
Increased glycogenolytic capacity.
Increased capacity of skeletal muscle to buffer H+ ions.
Altered expression of Na+-K+-ATPase & SR Ca2+-ATPase.
An up- or down-regulation of muscle cation pumps.
Increases in myoglobin stores.
Increased capillary density.
Increased expression of type I fibres.
Vmax
is a variable that has been used with reasonable success in prescribing endurance exercise training intensities in runners.
is the velocity at which VO2max is achieved.
is defined as the running speed during an incremental test at which VO2max is attained.
has been shown to predict performance in middle- & long-distance running events.
appears useful for prescribing HIT programmes.
What is T max
The time that an athlete can run at his or her Vmax.
The time to exhaustion at Vmax.
Highly subjective, even amongst runners with the same Vmax.
Fractional utilization of Tmax emerges as an appropriate marker for establishing interval duration.
Tmax has been shown to correlate (positively/negatively) with VO2max & Vmax and (negatively/positively) with the anaerobic threshold.
negatively
positively with anaerobic threshold
Optimal Tmax for imporving endurance performance
60% Tmax
