Ch.20 Program Design & Technique for Aerobic Endurance Training

What are factors related to aerobic endurance performance?

- maximal aerobic capacity
- lactate threshold
- exercise economy

What is maximal aerobic capacity and why is needed?

- aka VO2 max
- needed because required proportion of total energy must be met by aerobic metabolism

What is lactate threshold?

- speed of movement of percentage of VO2 max at which blood lactate concentration is observed begins to increase above resting levels

What is exercise economy?

- a measure of the energy cost of activity at a given exercise velocity
- How efficient athlete is at performing movement using the least amount of energy and still performing at best

What are the steps for designing an aerobic endurance program?

- exercise mode
- training frequency
- training intensity
- exercise duration
- exercise progression

What is exercise mode?

- specific to the specific activity performed by the athlete

What is the training frequency?

- depends on interaction of exercise intensity and duration, training status of athlete, and specific sport season

What benefits occur from an increased training intensity?

- increasing exercise intensity increases CV and respiratory function, and benefit skeletal muscle adaptations

What is the relationship between VO2 max and heart rate reserve and how do you find VO2 max from HRR?

- % VO2 max is equal to % HRR
- VO2 max = HRR x HRR from equation + resting HR

How do you use the Karvonen method to find target heart rate?

- 220 - age = age predicted HR max
- age predicted HR max - resting HR = HR reserve
- HR reserve x exercise intensity + resting HR = target heart rate

How do you use the percentage of maximal HR method to find target heart rate?

- 220 - age = age predicted HR max
- age predicted HR max x exercise intensity = target heart rate

Sort the following activities by least METs needed to most needed: walking 2 mph, outdoor cycling 20 mph, rope skipping, moderate resistance training, walking 5 mph, stationary rowing moderate, running 10 mph, swimming laps moderate, step aerobics, calisthenics high intensity, water aerobics, stair stepping (30 mins ph)

- walking 2 mph
- moderate resistance training
- stair stepping (30 mins ph)
- step aerobics
- water aerobics
- swimming laps moderate
- calisthenics high intensity
- walking 5 mph
- stationary rowing moderate
- rope skipping
- running 10 mph
- outdoor cycling 20 mph

What is the frequency, duration, and intensity of long, slow distance (LSD)?

- frequency: 1-2 per week
- duration: race distance or longer (30-120 minutes)
- intensity: 70% VO2 max

What is the frequency, duration, and intensity of pace/tempo?

- frequency: 1-2 per week
- duration: 20-30 minutes
- intensity: at lactate threshold or at/above race pace

What is the frequency, duration, and intensity of interval training?

- frequency: 1-2 per week
- duration: 3-5 minutes
- intensity: close to VO2 max

What is the frequency, duration, and intensity of high-intensity interval training?

- frequency: 1 per week
- duration: 30-90 seconds
- intensity: greater than VO2 max

What is the frequency, duration, and intensity of fartlek?

- frequency: 1 per week
- duration: 20-60 minutes
- intensity: between LSD and pace/tempo training intensities

What are benefits of Fartlek training?

- enhanced VO2 max
- increased lactate threshold
- improved running economy/fuel utilization

What are benefits of high intensity interval training?

- improves running economy
- improves running speed

What are benefits of interval training?

- increases VO2 max
- enhances anaerobic metabolism

What are benefits of pace/tempo training?

- improves running economy
- increases lactate threshold

What are benefits of LSD?

- enhances body’s ability to clear lactate
- causes eventual shift of type II fibers to type I fibers

What is the VO2 max of minimum regular activity?

- 18%

What is difference in lactate threshold in unfit person vs. fit person

- Lactate threshold will come faster (at lower energy output) when measuring it in an unfit person
- Lactate threshold will come later (at higher energy output) when measuring it in a fit person

What are the acute responses to aerobic exercise?

- increased blood flow to muscles
- increased CO
- increased SV
- increased HR
- increased oxygen uptake
- increased systolic BP
- decreased diastolic BP

What are the chronic responses to aerobic exercise

- increased max CO
- increased SV
- increased fiber capillary density
- increased tidal volume
- increased breathing frequency
- increased efficiency
- increased fatigue delay
- increased slow twitch fibers recruited