Program Design and Technique for Aerobic Endurance Training

Question 1

maximal lactate steady state

Answer 1

the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body - this is a better indicator of an athlete’s aerobic endurance performance than VO2max

Question 2

exercise economy

Answer 2

a measure of the energy cost of activity at a given exercise velocity

Question 3

what are the 5 variables when designing an aerobic training program?

Answer 3

1. exercise mode
2. training frequency
3. training intensity
4. exercise duration
5. exercise progression

Question 4

functional capacity

Answer 4

also called heart rate reserve (HRR) with is the difference between an athlete’s maximal heart rate and his or her resting heart rate

Question 5

metabolic equivalent (MET)

Answer 5

equal to 3.5mL/kg/min and is considered the amount of oxygen required by the body at rest

Question 6

long, slow distance (LSD)

Answer 6

refers to training at intensities equivalent to approximately 70% of VO2max, or %80 of max HR

Question 7

pace/tempo training

Answer 7

an intensity at or slightly higher than race competition

Question 8

interval training

Answer 8

involves exercise at intensities close to VO2max, and the intervals last between 3-5min although they can be as short as 30sec. 1:1 rest to work intervals

Question 9

detraining

Answer 9

occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness

Question 10

tapering

Answer 10

involves the systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention