KNES 360: Ch 20 Aerobic endurance

5 different exercises for aerobic endurance training

LSD, pace/tempo, interval, HIIT, and fartlek training

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

exercise economy

an improvement in exercise economy can enhance

maximal aerobic power (VO2max) and lactate threshold

which bioenergetic state does your body want to be in

aerobic

how do you "push the curve" to the right and improve lactate clearance mechanisms

train above the lactate threshold

why is resistance/weight training good for anaerobic athletes and up to which point does it become bad?

anaerobic training can help improve lactate clearance mechanisms. too much lean body mass is bad up to a certain point because athlete ends up carrying extra weight

components of running economy (5)

~training
~environment
~physiology
~biomechanics
~anthropometry

training components that impact running economy

~plyos
~resistance
~training phase
~speed, volume, intervals, hills, etc

environment components that impact running economy

altitude and heat

physiology components that impact running economy

~VO2 max
~adolescent development
~metabolic factors
~influence of different running speeds

biomechanical components that impact running economy

~flexibility
~stored elastic energy
~mechanical factors
~ground reaction force

anthropometry components that impact running economy

~limb morphology
~muscle stiffness, tendon length
~body weight and composition

the specific activity performed by the athlete

exercise mode

the more specific the training mode is to the sport

the greater the improvement in performance

number of training sessions conducted per day or per week

training frequency

factors that affect the frequency of training sessions

~interaction of exercise intensity and duration
~training status of athlete
~specific sport season

how many sessions of training per week to see improvement

at least 2

how many sessions of training may increase injury risk

more than 5

benefit of high-inte4nsity aerobic exercise

increase in cardiovascular and respiratory function and allows for improved oxygen delivery to the working muscles

increasing exercise intensity may also improve the oxidative capacity of which type of muscle fiber

type 2

what is an important consideration for exercise intensity

the overload principle

most frequently used method for prescribing aerobic exercise intensity

heart rate

HR ranges for prescribing aerobic exercise intensity

60-70% up to 75-85% THR

there is a stronger relationship between VO2 and ___ compared to ___

stronger relationship between VO2 and HRR than max heart rate

equation for max heart rate

220-age

Karvonen method for target heart rate

~age-predicted max heart rate: APMHR = 220-age
~Heart rate reserve: HRR = APMHR- resting HR
~target heart rate: THR (HRR x exercise intensity) + RHR
* do calculation twice to determine target heart rate range

percentage of maximal heart rate method

~APMHR = 220-AGE
~THR = (APMHR x exercise intensity)
* do calculation twice to determine target heart rate range

3 ways to determine training intensity

~RPE
~METs
~power measurement

determinant of exercise intensity
~can be used to regulate intensity across changes in fitness level
~may be influenced by external environmental factors

RPE

another way to determine exercise intensity. one of these is equal to 3.5ml/kg/min of O2 consumption and is considered the amount of oxygen required by the body at rest

metabolic equivalents (METs)

MET walking 2.5 mph

3.0

resistance training MET

6.0

walking 5.0 mph MET

8.3

Running 6.7 mph MET

10.5

running 10 mph MET

14.5

when is power typically used for exercise intensity

usually biking/cycling (watts)

relationship between metabolic rate and power

close relationship between metabolic rate and mechanical power production

length of time of the training session

exercise duration

percentage of VO2 max if exercise duration is several hours

percentage of VO2 max if exercise is 20-30 minutes

>85%

what is the anaerobic reserve for athletes typically

about 75-85%

progression of an anaerobic endurance program involves increasing

frequency, intensity, and duration

how much should frequency, intensity, or duration increase

no more than 10% each week

what can you do if you cannot increase frequency or duration of exercise

manipulate intensity

two types of steady state training

long slow distance or pace/tempo

frequency for LSD

1-2 times a week

duration for LSD

race distance or longer (~30 to 120 minutes)

intensity of LSD

~70% VO2 max or HRR

easiest aerobic training type

LSD

work to rest ratio for LSD

none; no W/R ratio because there is no rest - it is a steady state run

frequency for pace/tempo

1-2 times a week

duration for pace/tempo

~20-30 minutes

work/rest ratio for pace/tempo

none- steady state run

intensity for pace/tempo

at lactate threshold or slightly above race pace
~80-90% lactate threshold or HRR

frequency for interval training

1-2x per week

duration for interval training

3-5 minutes

w/r ratio for interval training

1:1

intensity for interval training

close to VO2 max or 80-85>% HRR

benefits of interval training

increase VO2 and enhances aerobic metabolism

when should interval training be used

sparingly and only when training athletes have a firm aerobic endurance training base

HIIT frequency per week

1x per week

duration of HIIT

30-90 sec

w:r ratio for HIIT

1:5

intensity for HIIT

greater than VO2 max
above 90% VO2 max and HRR

HIIT may be effective for improving

running economy and speed

fartlek training frequency

1x a week

why do people love HIIT

EPOC but in reality its not that much

benefit of doing HIIT unrelated to fat loss

HR is raised to levels body is unaccustomed to

fartlek training duration

20-60 minutes

w:r ratio for fartlek training

varies bc it mimics soccer

intensity for fartlek training

varies btw LSD and pace/tempo
~70% Vo2 max for easy running and ~85-90% vo2 max for short and fast bursts

benefits for fartlek training

enhance VO2 max, increase lactate threshold, improve running economy and fuel utilization

distance for LSD

greater than race distance 30 min-2 hrs, sometimes 2-20 miles

adaptations from LSD

~increased mitochondrial energy production
~enhances body's ability to clear lactate
~causes eventual shift of type IIx fibers to type I fibers

possible disadvantage of LSD training

intensity is lower than that of competition so don't do too much

2 types of pace/tempo training

steady or intermittent

20-30 minutes of continuous training at lactate threshold; 15 min warm up, 3-6 mile tempo run, 15 min cooldown

steady pace/tempo training

series of shorter intervals with brief recovery periods; 15 min warm up, 8 min hard run 2 min jog repeating w/ 15 min cooldown

intermittent pace/tempo training

intermittent pace/tempo training helps with

improved running economy and increase lactate threshold

training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery form a training cycle

cross-training

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

detraining

in the absence of an appropriate training stimulus, the athlete experiences

a loss of the physiological adaptations brought about by training

how long does detraining take

at little as 2 weeks

reduction of training duration and intensity with increased emphasis on technique work and nutritional intervention.

tapering

tapering often reduces _____ while _____ and _____ are maintained

reduce volume
maintain intensity and frequency

benefits of tapering

decrease breakdown, optimize build up
help in recovery and promotes increase in muscle/live glycogen stores

objective of tapering

attain peak performance at the time of competition

most common model of tapering

swimming

training volume is decreased by how much during tapering

6-% over 3-4 weeks

10-15% reduction in volume over every couple of days

progressive, linear taper

50% immediate reduction in volume

step taper

why should the aerobic athlete do resistance training

~improvement in short-term exercise performance
~faster injury recovery
~prevention of overuse injuries and reduction of muscle imbalances
~improvement in hill climbing, bridging gaps between competitors during breakaways, and final sprints

goal of altitude training

increase RBC concentration for gains of 1-2% in performance

how long does acclimatization take

12-14 days at moderate altitudes up to 2,300 m but can take several months
low

how to see ergogenic effect of altitude training

athlete needs hypoxic dose at least 12 hrs a day for minimum of 3 wks at moderate altitude; live high, train low