Chapter 7: Aerobic Conditioning- Foundations of Training

What is lactate threshold (LT)?

The fatigue threshold representing an abrupt increase in lactate above baseline, marking the anaerobic threshold.

What are the two lactate turn points?

1st lactate turn point (LT1) is the first sharp increase in lactate and ventilation; 2nd lactate turn point (LT2) is the second increase in lactate and ventilation.

How does training at intensities greater than lactate threshold affect aerobic capacity?

It improves aerobic capacity.

What cardiovascular adaptations occur from aerobic training?

Increased parasympathetic tone leading to slower heart rate at rest, increased efficiency in blood flow, and changes in arterial structure.

What is bradycardia and how can it occur in athletes?

Bradycardia is a slower heart rate (40-60 BPM) that can occur in trained athletes due to increased efficiency of the heart.

What metabolic adaptations occur from aerobic training?

Increased number of enzymes and mitochondria, improved ATP generation efficiency, and increased fat utilization during exercise.

What muscular adaptations are associated with aerobic training?

Increased recruitment of type I fibers, some hypertrophy, increased myoglobin, glycogen, and triglyceride storage capacity.

What neural adaptations result from aerobic training?

More efficient motor unit activation, leading to better muscular efficiency and delayed fatigue.

How does high-intensity interval training affect bone adaptations?

It stimulates bone growth and meets the minimal essential strain for bone growth.

What is the recommended duration of moderate-intensity aerobic exercise for health benefits?

150-300 minutes per week of moderate intensity or 75-150 minutes per week of vigorous intensity.

What factors contribute to aerobic endurance?

Oxygen consumption and usage, muscular endurance, exercise economy, and initial aerobic fitness levels.

What is the difference in improvement in aerobic capacity between sedentary individuals and elite athletes?

Sedentary individuals can see improvements of 5-25% early on, while elite athletes may only see 1-2% improvement in a year.

What is exercise economy?

The metabolic demand of submaximal exercise, aiming to burn the least calories over a given distance.

What is the principle of specificity in aerobic training?

Training should closely mimic the sport or movement performed during competition for optimal performance improvements.

What are the two types of mental states in performance psychology?

Association (awareness of bodily sensations) and dissociation (distracting oneself from sensations).

What is the recommended frequency of aerobic training sessions for beginners?

Beginners typically need only 2 sessions per week to improve VO2max.

What is the relationship between intensity and heart rate in aerobic training?

Heart rate is commonly used to prescribe exercise intensity and is directly related to cardiorespiratory fitness.

What is the formula for predicting maximum heart rate (MHR)?

APMHR = 220 - age.

What is the recommended rest period between aerobic training sessions?

Typically 48 hours of rest is recommended, with 72 hours for sessions with more mileage.

What are the characteristics of long-duration, moderate-intensity training?

It involves sustained effort at a moderate intensity, focusing on building endurance.

What is Fartlek training?

A training method that incorporates short bursts of high intensity followed by recovery, enhancing both aerobic and anaerobic capacity.

What is the role of resistance training in aerobic conditioning?

It helps prevent injury, increases strength and power, and enhances sport-specific goals.

What is the impact of aerobic training on connective tissue?

Exercise strengthens joints, tendons, ligaments, and cartilage, promoting overall joint health.

What is the significance of monitoring recovery in aerobic training?

Optimal recovery is essential for performance improvement and to prepare for subsequent workouts.

What is the importance of variety in aerobic training?

Variety in workouts varying in intensity and duration provides unique benefits to improve performance.

What is the relationship between training volume and injury risk?

Jumps of ≥5-10% in training volume can lead to overuse injuries.

What adaptations occur in arteries and capillaries due to aerobic training?

They adapt in size and number to increase oxygen delivery and improve arterial-venous oxygen difference.