Aerobic Endurance Exercise Techniques and Programming

Flashcards for Aerobic Endurance Exercise Techniques and Programming

Aerobic endurance is __

An important fitness component that fosters health and performance among tactical athletes.

The primary goals of a warm-up are to __

Increase body temperature, enhance pliability of soft tissues, and increase metabolic productivity.

For aerobic endurance training, __

Clothing that restricts motion should be avoided so that the body can function properly; however, excessively loose clothing may get caught in equipment.

The metabolic demands of various tactical activities include moderate- to very-high-intensity tasks, such as __

Forcible entry, suspect subduing, fire suppression, quick pursuit, close-quarter combat, and lengthy hikes.

Designing an aerobic exercise program is a five-step process: __

Exercise mode, training frequency, training intensity, exercise duration, and exercise progression.

Aerobic exercises consist of __

Repetitive movements that stress the oxygen intake, transport, and utilization processes in the body.

In terms of establishing a base level of fitness, if a tactical athlete dislikes running, options such as cycling, swimming, and rowing should be considered to enhance adherence to an aerobic endurance program. Of these choices, __

Cycling involves the least amount of muscle mass but involves lower impact forces compared with running.

__ may lead to increased adherence, but specificity of training should not be overlooked.

Choosing the proper exercise mode may lead to increased adherence, but specificity of training should not be overlooked.

In a review of the physiological responses to aerobic exercise on various pieces of exercise equipment, Oliveira and colleagues (34) determined that __

The highest aerobic demands were measured during exercise on treadmills versus any other machine (cycling and elliptical).

Avoid holding the handrails in a way that supports the body weight. The handrails should be for __

Balance only.

Adjust the seat height on the exercise bike so that the __

Knee is slightly bent when the pedal is at the bottom of the rotation.

Indoor cycling activities generally include periods of higher and lower intensity (__).

Sprints and recovery.

Adjust the venting system on the rowing machine to increase or decrease the resistance. __

Opening the vent increases airflow and decreases resistance, whereas closing it decreases airflow and increases resistance.

Athletes should avoid leaning too far forward on the rowing machine, which places greater repetitive strain on the low back. __

The trunk should remain fairly stable throughout the entire cadence, with only a slight amount of trunk flexion and extension.

One main difference between walking or running on a treadmill and walking or running overground is the __

Increased oxygen cost of overground activity.

Improvements in vital capacity (__) and maximal breathing capacity have been shown to be higher in swimmers versus in runners or controls

Amount of air expelled.

Safety precautions for cycling include __

Wearing a helmet, using reflective devices, and selecting routes with clearly marked bicycle lanes.

Research has shown that in cycling __

A pedaling rate of approximately 80 to 90 revolutions per minute (RPM) seems to optimize power and efficiency.

Sporting activities are not a replacement for regular cardiorespiratory training unless they can be performed consistently three to five days per week. The playing area (field) should be well maintained, and officiating is often needed to __

Ensure safety.

Training frequency refers to the numbers of sessions per day or week for a particular component of fitness, such as aerobic endurance. __ will determine the efficacy of the programming as well as recovery considerations

Interplay of training frequency, duration, and intensity plus the training status of the tactical athlete.

In addition to MHR (maximal heart rate), __ can be used to determine appropriate training zones

Heart rate reserve (HRR), which is the difference between the maximal and resting HRs, can be used to determine appropriate training zones.

Another means of estimating training zones is the __ scale.

Rating of perceived exertion

Another alternative for determining training zones is to simply select a comfortable intensity for LSD. __

The conversation test is a good way to gauge whether or not intensity is too high.

Exercise duration is often determined by the intensity of the exercise, especially if the intensity is at or above the LT. __

Exercise at a lower intensity can be performed for a much longer duration (an hour to several hours) .

A commonly accepted rule for LSD training is __

Not more than a 10% increase in overall time or volume , but this is not based on research evidence.

Pace/tempo training is similar to LSD in that it is conducted for a set period of time or distance, but it is performed at a much higher intensity (__).

10-12

Many tactical tasks involve high-intensity effort followed by active recovery before another effort is required. In these situations, the ability to recover quickly will have significant performance effects. Therefore, the goal is to __

Enhance both work effort and the ability to rapidly recover from the effort.

Although little research has been conducted to identify the most effective progression in interval training, increases in work segment time, followed by __ is a reasonable training progression.

Shorter rest periods, and then a gradual increase in the total number of repetitions per workout.

The goal of repeated sprint training is to __ in tasks demanding maximal anaerobic effort

Increase speed and speed endurance.

Fartlek training __

Is a style of interval training that incorporates bouts of higher intensity work (fast running, swimming, or cycling) followed by periods of lower intensity work (slow running, swimming, or cycling).

__ of aerobic endurance training are vital to long-term adaptation and fitness.

Variation, progression, and periodization.

Another key component when implementing an optimal metabolic training program for tactical athletes is __

Rest and recovery.