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
Type of Training: Easy running combined with either hill work or short, fast burst of running at 85-90% Vo2max for short periods
Fartlek training
Season Type: Develop sound conditioning base, 5-6 sessions per week, long duration and low-moderate intensity
Offseason
Season Type: Improve factors important to aerobic endurance performance; 6-7 sessions per week; moderate to long duration, moderate to high intensity
Pre-season
Season Type: Maintain factors important to aerobic endurance performance; 5-6 sessions per week; short duration and low-intensity training sessions; high intensity race sessions
In season
Season Type: Recovery from competitive season; 3-5 sessions per week, short duration and low intensity
Post season
Describe the optimal foot strike in running
The heel should strike the ground first, followed by a gentle “rolling” heel-to-ball action, allowing the weight to be spread over the foot
The weight should transfer from the outer side of the heel and continue to shift slightly inwards
