Unit 2 AOS2- The Aerobic Athlete

What are the key components of continuous aerobic training?

Frequency: 3-5 sessions per week; Intensity: 70-80% MHR; Time: Minimum 20 minutes; Type: Specific to the athlete (run, swim, bike, rowing); Progression: Increase intensity or duration.

What is Fartlek training?

A continuous training method that incorporates higher and lower intensity efforts, promoting both anaerobic and aerobic systems, suitable for team sports or races.

What are the frequency and intensity recommendations for Fartlek training?

Frequency: 3-5 sessions per week; Intensity: 70-75% MHR moderate with 80-85% bursts.

What is the minimum duration for both continuous and Fartlek training programs?

Minimum 20 minutes.

What is an example of a continuous training session?

3 sessions per week at 80% MHR for 40 minutes over a 6-week program.

How can progression be achieved in continuous training?

By increasing intensity or duration.

What is a specific example of Fartlek training?

5 repetitions of 70% MHR for 120 seconds, followed by 85% MHR for 30 seconds, then 70% MHR for 90 seconds.

What is the minimum duration for a training program to be effective?

At least 6 weeks.

What is aerobic power?

The maximum rate of energy production from the aerobic energy system, indicating how quickly ATP can be resynthesized using oxygen.

How does higher aerobic power benefit an athlete in team sports?

It allows for quicker removal of metabolic waste (like lactate and hydrogen ions) and replenishes PC stores at a faster rate, enabling higher performance.

What factors affect aerobic power?

• age,

• sex,

• fibre type,

• respiratory system health,

• cardiovascular system efficiency,

• muscular system characteristics,

• genetics

• training.

Age

peak vo2 max 25-30 years.

gender

males usually have large vo2 max Due to larger organ size.

fibre type

More slow twitch muscle fibres= higher VO2 max

What are the components of the FITT training principles?

Frequency, Intensity, Time, and Type.

What does the 'Frequency' component of FITT refer to?

The number of training sessions per week.

What does 'Intensity' in the FITT principles indicate?

The level of exertion applied during the work phase of a training session.

What is meant by 'Time' in the FITT principles?

The duration of the training program, session, or exercise within a session.

What does 'Type' refer to in the context of FITT training principles?

The specific activities or exercises being performed in the training program.

What does the PSVO training principle of 'Progression' entail?

A planned increase in training stimulus to promote positive long-term adaptations, changing only one variable by 2-10%.

What is the VCAA golden rule of progression?

Only make changes to one variable at a time.

What are some ways to apply progression for aerobic athletes?

Increase intensity (%MHR), increase sets/reps, increase distance, increase time, increase frequency, or decrease rest time.

What are some physiological symptoms of overtraining?

Fatigue, chronic muscle soreness, increased heart rate, earlier fatigue onset, decreased coordination, power, strength, concentration, and motivation.

What psychological symptoms can indicate overtraining?

Increased irritability,

depression,

anxiety.

What are common causes of overtraining?

Busy scheduling of events, excessive overload in the training program, and incorrect application of the frequency principle.

How does the health of the respiratory system affect aerobic power?

It influences the efficiency of oxygen uptake and utilization during aerobic activities.

What role does the cardiovascular system play in aerobic power?

It affects blood flow from the heart to the muscles, which is crucial for delivering oxygen and nutrients.

How does training impact aerobic power?

Aerobic training leads to greater aerobic power through adaptations in the body's systems.

muscular system

Concentration of oxidative enzymes, mitochondria and myoglobin in muscles