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Sport and conditioning class
Terms in this set (63)
what are the factors that relate to aerobic endurance performance?
- maximal aerobic power
- lactate threshold
- exercise economy
defined as the duration of an aerobic endurance event increases, so does the proportion of that total energy that must be supplied by aerobic metabolism
maximal aerobic power
what kind of correlation between VO2 max and perform in aerobic endurance events under maximal aerobic power
LT= _ mmol ---> rate appearance < (greater than) RC
Person with the higher LT will perform better or worse
OBLA (onset of blood lactate accumulation) =_ mol
The speed of movement or the percentage of VO2 max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels.
A measure of the energy cost of activity at a given exercise velocity is referred to as __ ___
An improvement in exercise economy can enhance what?
maximal aerobic power (VO2max) and lactate threshold
what are the steps in designing an aerobic endurance program?
1. exercise mode
2. training frequency
3. training intensity
- Ratings of perceived exertion
- metabolic equivalents
- power measurement
4. exercise duration
5. exercise progression
is the specific activity performed by the athlete: cycling, running, swimming and so on
- Remember that the more specific the training mode is to the sport, the greater the improvement in performance.
is the number of training sessions conducted per day of the week.
the frequency of training sessions will depend on the interaction of exercise___, ___, ___ and ___
intensity, duration, the training status of the athlete, and the specific sport season
adaptations in the body are specific to the ___ of the training session
__- intensity aerobic exercise increases cardiovascular and respiratory function and allows for improved oxygen delivery to the working muscles.
increasing exercise intensity may also benefit ___ muscle adaptations by affecting muscle fiber recruitment
what is have to take place in order to create an exercise program?
I = intensity
before beginning an exercise session what needs to take place?
the most frequently used method for prescribing aerobic exercise intensity
Can be used to regulate intensity of aerobic endurance training across changes in fitness level
- typically uses the _-point Borg scale
- may be influenced by external environmental factors
Ratings of perceived exertion
where do RHR begin in the Borg scale
One MET is equal to what?
Step 3: Training Intensity
- Power Measurement
Cyclists may use power-measuring cranks and hubs to regulate exercise intensity.
Metabolic rate is closely related to what?
the length of time the training session
The duration of a training session is often influenced by the exercise intensity: the longer the exercise duration, the ___ the exercise intensity.
(the relationship b/w duration and intensity is a negative one b/c as one goes up one goes down)
- progression of an aerobic endurance program involves increasing the ___, ___ and ___. 3/4 of the fick equation.
- Frequency,intensity, or duration should not increase by more than __ % each week. help ensure recovery and reduce injury
- when it is not feasible to increase frequency or duration, progression can occur with ___ manipulation.( you will have to play around with intensity)
- progression of intensity should be monitored to prevent ___
frequency, intensity and duration
what are some types of aerobic endurance training programs?
long, slow distance training
Training is longer than race distance (or 30 mins to 2 hours) at 70% VO2 max
being able to carry conversation (talk test)
long, slow distance training
what are some adaptations you get with LSD?
improve mitochondria function
oxidative capacity with skeletal muscle increase
fat being used as fuel (glycogen sparing)
enhances the body's ability to clear lactate
chronic use of this type of training causes an eventual shift of type IIX fibers to type I fibers
what is an disadvantage of LSD training?
intensity is lower than that of a competition
higher intensity will not increse threshold without this
what are the two types of pace/tempo training?
steady and tempo
which type of pace/tempo: 20 to 30 minutes contionous at the lactate threshold
which type of pace/ tempo: series of shorter intervals with brieft recovery period
what are some adaptations with pace/tempo training?
stress athele at a specfic intensity
improve enegry production from aerobic and anaerobic metabolism
intensity at or slighty above competition intensity, corresponding to the lactate threshold
Objectives of pace/tempo?
- develop a sense of race pace and enhance the body's ability to sustain exercise at that pace
- improve running economy and increase lactate threshol
What are some benefits with pace/tempo?
- muscle fiber recriutment are identical to what they will experience at competition
- improve running economy and improve lactate threshold
Exercise at an intensity close to VO2max for intervals of 3 to 5 min. work:rest ratio should be 1:1
what is the purpose of interval training?
- allow athletes to train at intensities close to VO2max for a greater amount of time
-it increases VO2max and enhances anaerobic metabolism
method should be used sparingly, and only when training athletes with a firm aerobic endurance training base.
- who you work w/ needs to have a good aerobic capacity
- conducted at intensites greater than VO2max, with work intervals lasting 30-90 second
what is the work:rest interval for repetition training?
this type of training require long recovery periods needed between sessions?
what are the benefits with repetition training? and what's and example
improved running speed and recovery
increased capacity and tolerance for anaerobic metabolism
combines with other methods of training?
Easy running (70% VO2max) combine with hills or short, fast bursts (85-90% VO2max)
Can be adapted for cycling and swimming
what are benefits are likely to include:
increased lactate threshold
improved running economy and fuel utilization
Application of program design to training season
off-season (base training)
in- season (competition)
post season ( active rest)
Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration.
Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training.
Program should be designed around competition, with low-intensity and short-duration training just before race days.
Focus on recovering from the competitive season while maintaining sufficient fitness.
Postseason (Active Rest)
desing a program around competion atheltes properly rest before and after competition, do low running after cool down, improve weakness, maintain strength
recovery from competitio while maintaining from suffiecient fitness, low-training intensities and frequencies, maintain cardo fitness, muscular strength and endurance and lean body mass
A sound year-round ___endurance training program should be divided into sport seasons with specific goals and objectives designed to improve perfor-mance gradually and progressively.
Special Issues Related to Aerobic Endurance 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 during recovery from a training cycle.
what are some benefits cross-training?
get athlete out of old routine
respiratory, cardo, muscular skeletal benefits
*it will not get the magnitude of adaptation than you will in competition
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.
In the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training.
in detraining as training decreases, adaptations do what?
what are some benefits for water training?
not harsh on joint
recovery from season
is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention.
The objective of tapering the training regimen is to attain peak performance at the time of competition.
what is tapering used for?
to attain peak performance at the time of competition
Research is limited, but some data suggest that benefits can be derived from performing ___ training during aerobic endurance training.
what are some benefits from resistance training?
Improvement in short-term exercise performance
Faster recovery from injuries
Prevention of overuse injuries and reduction of muscle imbalances
It can improve hill climbing, bridging gaps between competitors during breakaways, and the final sprint.
increases in capillary density, blood flow, SV, cardiorespiratory endurance performance
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