373 aerobic training week 8

• As the duration of an aerobic endurance event increases?

• the proportion of the total energy that must be supplied by aerobic metabolism.

• There is a high correlation between VO_max and _____

performance in aerobic endurance events.

• In aerobic endurance events, the best competitor among athletes with similar VO_max values is

• highest percentage of his or her VO,max without accumulating large amounts of lactic acid in the muscle and blood.

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

• Exercise Economy

• An improvement in exercise economy can enhance 2

• maximal aerobic power (VO,max) and lactate threshold.

• the specific activity performed by the athlete: cycling, running, swimming, and so on.

• Exercise mode

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

• Training frequency

• The frequency of training sessions will depend on 4 factors?

• exercise intensity

• duration

• training status of the athlete

• specific sport season

• Adaptations in the body are specific to the ______ of the training session.

Intensity

• High-intensity aerobic exercise increases

• cardio-vascular

• respiratory function

• improved oxygen delivery to Working muscle

• Increasing exercise intensity may also benefit skeletal muscle adaptations by

• affecting muscle fiber recruitment.

• The most frequently used method for prescribing aerobic exercise intensity Is?

• Heart Rate

• Karvonen Method

• Age-predicted maximum heart rate (APMHR) =220 - age

• Heart rate reserve (HRR) =

• APHR- resting heart rate (RHR)

• (APMHR) =

220 - age

• Target heart rate (THR) =

• (HRR x exercise intensity) + RHR

• Do this calculation twice to determine the?

• target heart rate range (THRR).

Another way to calculate Target heart rate (THR)

• (APMHR ×exercise intensity)

• Can be used to regulate intensity of aerobic endurance training across changes in fitness level

• Ratings of Perceived Exertion

• Ratings of Perceived Exertion

• Typically uses the 15-point Borg scale

Metabolic Equivalents One MET is equal to

• to 3.5 ml • kg-1 • min-' Of oxygen consumption for body at rest

• Metabolic rate is closely related to

• mechanical power production.

• the length of time of the training session.

• Exercise Duration

The duration of a training session is often influenced by

the exercise intensity:

the longer the exercise duration,

the lower the exercise intensity.

• Progression of an aerobic endurance program involves increasing the 3 factors

• frequency

• intensity

• duration

• Frequency, intensity, or duration should not increase by more than

• 10% each week.

Types of Aerobic Endurance Training

Extensive endurance

Pace/tempo

Interval

High-intensity interval training

Fartlek

Two types of Endurance Training Programs: LSD

Long, Slow Distance Training

• Long Distance Training Ex

• Training is longer than race distance (or 30 minutes to 2 hours) at 65% of VO,max.

• Adaptations from Long Distance Training include the following:

• Enhances the body's ability to clear lactate

• Chronic use of this type of training causes an eventual shift of Type lIx fibers to Type I fibers

• Slow Distance Training

• Intensity is lower than that of competition, which may be a disadvantage if too much LSD training is used

• Intensity at or slightly above competition intensity, corresponding to the lactate threshold

• Pace/Tempo Training

• 20 to 30 minutes of continuous training at the lactate threshold

• Steady pace/tempo training:

• series of shorter intervals with brief recovery periods

• Intermittent pace/tempo training:

Pace/Tempo Training Objectives

• 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

• Exercise at an intensity close to VO,max for intervals of 3 to 5 minutes.
  Work:rest ratio should be 1:1.

• Interval Training

• Interval Training Benefits

• This allows athletes to train at intensities close to VO_max for a greater amount of time.

• It increases VO_max and enhances anaerobic metabolism.

What is the catch about Interval Training?

• Method should be used sparingly, and only when training athletes with a firm aerobic endurance training base.

• Conducted at intensities greater than
  VO,max, with work intervals lasting 30-
  90 seconds

• Repetition Training

• Repetition Training Work:rest ratio?

• Work:rest ratio is about 1:5

• Long recovery periods needed between sessions

• Benefits Of Repetition Training

• Improved running speed and economy

• Increased capacity and tolerance for anaerobic metabolism

• Combines other methods of training

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

• Fartlek Training

• Fartlek Training Benefits

• Enhanced VO,max

• Increased lactate threshold

• Improved running economy and fuel utilization

High-intensity interval training (HIIT)

• Uses repeated high-intensity bouts interspersed with brief recovery periods.

• Athletes need to spend several minutes above 90% of VOmax for an optimal stimulus.

• 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.

• Cross-training

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

• Tapering

• occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness.

• Detraining

• Resistance Training Benefits may include

• Improvement in short-term exercise performance

• Faster recovery from injuries

• Prevention of overuse injuries and reduction of muscle imbalances

• It can improve hill climbing, bridging gaps between competitors during breakaways, and the final sprint.

Altitude Is The height above sea level ranging from

>500 m to >5,500 m

• Acclimatization for altitude may occur between

• 12 and 14 days at moderate altitudes up to 2,300 m, but can take up to several months.

• In order to see an ergogenic effect, athletes need a

• hypoxic dose ≥12 hours/day for a minimum of three weeks at moderate altitude.

• Begin with long duration and low intensity.
  Gradually increase intensity and, to a lesser extent, duration.

• Off-Season (Base Training)

• Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training.

• Preseason

• Program should be designed around competition, with low-intensity and short-duration training just before race days.

• In-Season (Competition)

• Focus on recovering from the competitive season while maintaining sufficient fitness.

• Postseason (Active Rest)

Extensive endurance

frequency per week: 1-2

Duration: race time or longer (30-120 min)

intensity =< 65% of VO2 max

Pace/tempo

F per week 1-2

D 20-30 minutes

I at the LT or slightly above race pace

Interval

F per week 1-2

D 3-5 minutes work:rest 1:1

I close to VO2 max

High-intensity interval training

F per week 1

D 30-90 second work:rest 1:5

I greater than VO2 max

Fartlek

F per week: 1

D 20-60 minutes

I varies between LSD and peace/tempo training intensity