Program Design for Aerobic Endurance Training Flashcards
The maximum rate of oxygen consumption that can be attained
VO2 max
% of Vo2 max at which a specific blood lactate level is observed OR the point where blood lactate concentration rises above resting levels
Lactate threshold
The exercise intensity at which maximal lactate production is equal to maximal lactate clearance
Maximal lactate steady state
The energy cost of an activity at a given exercise velocity
Exercise economy
What are some factors that influence exercise economy?
Body mass, body positioning (cycling), biomechanics, stride length and stride frequency
The difference an athlete’s maximal heart rate and their resting HR
HR max - HR rest
Heart rate reserve
Karvonen Method for determining target HR (THR)
220 - age = HR max
HR max - HR resting = HRR
(HRR x exercise intensity) + HR resting = THR
Maximal HR Method for determining target HR (THR)
220 - age = HR max
HR max x exercise intensity = THR
50% Vo2 max is the equal to what percentage of heart rate reserve (HRR)?
50% (they are always the same)
What does 1 MET equal?
3.5 mL/kg/min of O2 consumed
An activity that has a MET value of 10.0 means that it requires ___times the oxygen uptake that is required when sitting at rest.
10 times
Type of Training: Race distance or longer (30-120 mins), low-intensity, 70% of Vo2 max
Long slow distance (LSD)
Type of Training: 20-30 mins at the lactate threshold; at or slightly above race pace
Pace/tempo; also called threshold training
Type of Training: 3-5 mins with a work to rest ratio of 1:1; close to Vo2 max
Interval training
Type of Training: 30-90 seconds with a work to rest ratio of 1:5 at greater than Vo2 max
HIIT training
