Program design & technique for aerobic endurance Flashcards
Otherwise known as VO2max, needs to be high for success in aerobic endurance events
Maximal aerobic capacity
Speed of movement or percentage of VO2max at which a specific blood lactate concentration is observed
Lactate treshold
When does lactate threshold typically begins for untrained individuals?
50-60% of VO2 max
When does lactate threshold typically begins for trained athletes?
70-80% of VO2max
Who is the winner in aerobic endurance events when 2 competitors have similar VO2max values?
The athlete that can sustain aerobic energy production at the highest percentage of VO2max without accumulating large amounts of lactic acid in the muscle & blood
What is the OBLA value?
4.0mM
Factors that affect exercise economy during cycling (3)
Body mass
Cycling velocity
Aerodynamic positioning
High exercise economy means what
Expend less energy during exercise to maintain a given exercise velocity
Major benefit from the ability to use more fat as a fuel source
Conservation of muscle and liver glycogen
At what intensity do we have a greater reliance on CHO than fat as fuel source
High exercise intensities ≥ 70% VO2max
What is a potential limitation during prolonged exercise
CHO availability
What are the 5 training variables for aerobic endurance program design?
- Exercise mode
- Training frequency
- Exercise duration
- Training intensity
- Exercise progression
The most accurate methods for regulating exercise intensity are: (2)
- To monitor O2 consumption during exercise to determine its %VO2max
- To periodically measure blood lactate concentration to determine the relationship to the lactate threshold
Name the 5 methods used to monitor exercise intensity if VO2max testing is unavailable
- Heart rate
- RPE
- Metabolic equivalents
- Exercise velocity
- Power-measuring devices
Factors that may influence RPE
Age
Sex
Training status
Listening to music
Watching TV or a video
Environmental temperature
Altitude
Nutritional considerations
External feedback
3 requirements to assign MET values, VO2 max in:
- Laboratory test
- Estimation of VO2max
- Field test
Typically, exercise frequency, intensity or duration should not increase by more than ___ each week
10%
Name the 5 types of aerobic endurance training programs
- Long/slow distance training
- Pace/Tempo training
- Interval training
- High-intensity interval training (HIIT)
- Fartlek training
Purpose of pace/tempo training
To stress the athlete at a specific intensity & improve energy production from both aerobic & anaerobic metabolism
2 types of pace/tempo training
- Steady pace/tempo training
- Intermittent pace/tempo training
What type of training should not be performed until a firm base of aerobic endurance training has been attained?
Interval training
For a HIIT to hit the optimal stimulus, the athlete must spend several minutes above ____
90% Vo2max
Benefits of long/slow distance training (6)
Enhanced CV & thermoregulatory function
Improved mitochondrial energy production
Improved oxidative capacity of skeletal muscle
Increased utilization of fat as fuel
Likely improvement of the lactate threshold intensity
Eventual shift of Type IIx fibers to Type I fibers
Which fibers turn to another type during long/slow distance training?
Type IIx to Type I fibers
Benefits of pace/tempo training (2)
Improved running economy
Increased lactate threshold
Benefits of interval training (3)
Increased VO2max
Enhanced anaerobic metabolism
Improved running economy
Benefits of HIIT (6)
Improved:
- Running speed
- Running economy
- Ventilatory threshold
- Buffering of hydrogen ions
- Utilization of fat as fuel source
- Final kick or push at the end of an aerobic endurance race
Benefits of fartlek (4)
Likely to:
- Enhance VO2max
- Increase lactate threshold
- Improve running economy
- Improve fuel utilization
5 special issues related to aerobic endurance training
Cross training
Detraining
Tapering
Resistance training
Altitude
Benefits of tapering (2)
Helps facilitate recovery & rehydration
Promotes increases in muscle & liver glycogen stores
Name the 3 types of tapering models
Linear tapering model
Step tapering model
Progressive tapering model
What height is considered to be in altitude?
Above sea level ranging from > 500 m to > 5,500 m.
Where does acute altitude exposure starts?
As low as 700m
When does acclimatization to altitude occurs?
Between 12 to 14 days at moderate altitudes up to 2,300m but can take up to several months
Recommendations for optimizing aerobic endurance at altitude
Arrive immediately before the competition OR up to 12 weeks of altitude exposure
Training at altitude to produce ergogenic effect
Athletes must receive a hypoxic dose of training ≥12 hours/day for a minimum of 3 weeks at moderate altitude (about 2,100 to 2,500 m).
What is LHTL
Live high, train low
May potentially provide an ergogenic benefit when living at moderate altitudes and training at near sea level
