Program Design and Technique for Aerobic Endurance Training

Flashcards based on lecture notes about Program Design and Technique for Aerobic Endurance Training.

What is the relationship between event duration and aerobic metabolism in aerobic endurance events?

As the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be met by aerobic metabolism.

What is Lactate Threshold?

The speed of movement or the 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.

What does an athlete's lactate threshold indicate?

It appears to be a better indicator of his or her aerobic endurance performance than VO2max.

Define Exercise Economy.

A measure of the energy cost of activity at a given exercise velocity.

How can improvements in exercise economy enhance aerobic endurance?

It can enhance maximal aerobic power (VO2max) and lactate threshold.

What is Exercise Mode in the context of an Aerobic Endurance Program?

The specific activity performed by the athlete: cycling, running, swimming, etc.

Why is specificity important when selecting an exercise mode?

The more specific the training mode is to the sport, the greater the improvement in performance.

What is Training Frequency?

The number of training sessions conducted per day or per week.

What factors influence the frequency of training sessions?

The interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season.

How does high-intensity aerobic exercise improve cardiovascular function?

It increases cardiovascular and respiratory function and allows for improved oxygen delivery to the working muscles.

How does exercise intensity affect skeletal muscle adaptations?

It affects muscle fiber recruitment.

What is the most frequently used method for prescribing aerobic exercise intensity?

Heart rate monitoring.

What is the Karvonen method used for?

Target Heart Rate Calculations

What is the formula for Age-predicted maximum heart rate (APMHR) in the Karvonen method?

220 – age

What is the formula for Heart rate reserve (HRR) in the Karvonen method?

APMHR – resting heart rate (RHR)

What is the formula for Target heart rate (THR) in the Karvonen method?

(HRR × exercise intensity) + RHR

What is the formula for Age-predicted maximum heart rate (APMHR) in the Percentage of maximal heart rate method?

220 − age

What is the formula for Target heart rate (THR) in the Percentage of maximal heart rate method?

(APMHR × exercise intensity)

How can Ratings of Perceived Exertion scales be used in aerobic endurance training?

To regulate intensity of aerobic endurance training across changes in fitness level.

How is one MET defined?

Equal to 3.5 ml·kg–1·min–1 of oxygen consumption and is considered the amount of oxygen required by the body at rest

How do cyclists regulate exercise intensity?

By using power-measuring cranks and hubs.

What is Exercise Duration?

The length of time of the training session.

How does exercise intensity relate to exercise duration?

The longer the exercise duration, the lower the exercise intensity.

What does progression of an aerobic endurance program involve?

Increasing the frequency, intensity, and duration.

By how much should frequency, intensity, or duration increase each week?

No more than 10%.

What adaptations result from Long, Slow Distance Training?

Enhances the body’s ability to clear lactate.

What intensity is used during Pace/Tempo Training?

At or slightly above competition intensity, corresponding to the lactate threshold

What are the objectives of Tempo Training?

Develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace and Improve running economy and increase lactate threshold

What intensities are used during Fartlek Training?

Easy running (~70% VO2max) combined with hills or short, fast bursts (~85-90% VO2max)

What is Cross-training?

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 is Tapering?

The systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention