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Ch18 Aerobic Endurance Exercise Training
Terms in this set (33)
What is the lactate threshold?
The lactate threshold is that speed of movement or percentage of VO2max at which a specific blood lactate
concentration is observed or the point at which blood lactate concentration begins to increase above resting levels. Or Lactate accumulate baseline levels
What are the types of aerobic endurance training programs?
Long, slow distance training
What is the duration of LSD training? At what intensity?
30 mins to 2 hours at <70% of VO2 max
The intensity is lower than that of competition
The training distance should be greater than race distance,
What are the adaptations from long distance training?
• Enhances the body's ability to clear lactate
• Enhanced CV and respiratory function
• Increased mitochondrial energy production
• Increased fat utilization
Which type of aerobic exercises is a conversional exercise?
What happens if you do too much LSD training?
Chronic use of this type of training also causes a change in the metabolic characteristics of the involved muscles and an eventual shift of Type IIx fibers to Type I fibers.
What is the intensity of pace/tempo training?
Intensity at or slightly above competition intensity,
corresponding to the lactate threshold
What is the two types of pace/tempo training?
• Steady pace/tempo training: 20 to 30 minutes of continuous
training at the lactate threshold
• Intermittent pace/tempo training: series of shorter intervals with brief recovery periods
What are the adaptations from pace/tempo training?
• Develop a sense of race pace and enhance the body's
ability to sustain exercise at that pace
• Improve running economy and increase lactate threshold
Which of the following types of training is
conducted at an intensity equal to the lactate
What is the intensity/duration of interval training? What is work/rest ratio?
90% of Vo2 max, 3 to 5 mins
Work: rest ratio should be 1:1
This allows athletes to train at intensities close to
VO2max for a greater amount of time
Training is above 90% of Vo2 max. 3 mins work intervals of 90% of vo2 max, give 3 mins of rest. (1:1 work ratio) . 3mins of 60% of vo2 max = is rest then resume back to 90% of vo2 max of 3 mins. General interval training is 15 mins
What are adaptations/benefits of interval training?
increased Vo2 max
enhanced anaerobic metabolism
What is the intensity / duration of repetition training? What is work rest ratio?
- Conducted at intensities greater than VO2max, with
work intervals lasting 30-90 seconds
- Work:rest ratio is about 1:5
- Long recovery periods needed between sessions
What are the adaptations of repetition training?
Improved running speed and economy
Increased capacity and tolerance for anaerobic metabolism
What is intensity/duration of fartlek training? What can it be adapted to?
Combines other methods of training (LSD/PaceTempo/Interval)
20 to 60 mins duration
- Easy running (~70% VO2max) combined with hills
or short, fast bursts (~85-90% VO2max)
- Can be adapted for cycling and swimming
What are the adaptations of fartlek training?
• Enhanced VO2max
• Increased lactate threshold
• Improved running economy and fuel utilization
What is off season training's objective intensity/duration?
To develop sound base conditioning. Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration
What is preseason training's objective intensity/duration?
Improve factors important to aerobic endurance performance. Focus on increasing intensity, maintaining or reducing duration. Duration is moderate to long. Intensity is moderate to high.
What is in season training's objective intensity/duration?
Maintain factors important to aerobic endurance performance. Program should be designed around competition, with low intensity and short-duration training just before race days.
What is post season training objective intensity/duration?
Recovery from competitive season. Focus on recovering from the competitive season while maintaining sufficient fitness. Cross-training may be appropriate. Duration is short & intensity is low.
When is cross training appropriate?
What is cross training?
Cross-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.
- Since not all aerobic exercise modes are "specific"
to the sport, this method may not be of value when
training for an event
What is detraining? What are the physiological adaptations?
In the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training.
• Blood volume reduced 5-12% in ~5 days (blood volume reduced leads to decreased)
• Capillary density decreases in <4 weeks (Capillary density leads to the amount of blood oxygen decreases Vo2)
• Vo2max drop 4-20% in within ~ >2 weeks
- 1-2 days of adequate intensity training per week may promote short term maintenance of adaptations
What are some of the benefits to doing resistance training with aerobic endurance training?
Benefits may include
• Improvement in short-term exercise performance
• Prevention of overuse injuries and reduction of muscle
- It can improve hill climbing, bridging gaps between
competitors during breakaways, and the final sprint.
What are the 5 steps to designing a aerobic endurance training program?
1) Exercise mode
2) Training Frequency
3) Training Intensity
4) Exercise Duration
5) Exercise progression
What is exercise mode?
Remember that the more ______ the training mode is to the sport, the ____ the improvement in performance.
Exercise mode 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
What is training frequency? The frequency of training sessions depends on?
Training frequency is the number of training sessions
conducted per day or per week.
- The frequency of training sessions will depend on:
- the interaction of exercise intensity and duration
- the training status of the athlete
- the specific sport season.
Which of variables should come first when designing program?
Frequency, intensity, duration??? need clarification
Adaptations are specific to the _______ of the training
Adaptations are specific to the intensity of the training
What happens if you increase the training intensity?
-Higher-intensity aerobic exercise increases cardiovascular
and respiratory function and allows for
improved oxygen delivery to the working muscles.
- Increasing exercise intensity may also benefit skeletal
muscle adaptations by affecting muscle fiber
What is the most accurate methods for regulating intensity?
Most accurate methods for regulating intensity?
• Monitoring oxygen consumption during exercise
• Measurement of blood lactate concentrations*
Which of the following is the method most commonly used to assign and regulate exercise intensity?
Heart rate is the most frequently used method for prescribing aerobic exercise intensity.
The reason is the close relationship between the heart rate and oxygen consumption, especially when the intensity is between 50% & 90% of functional capacity (VO2max) also called heart rate reserve (HRR)
What is MLSS?
Maximal lactate concentration and work load that can be maintained over time w/o continued lactate accumlation.
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