CSCS Chapter 20 - Program Design and Technique for Aerobic Endurance Training

What is maximal aerobic capacity?

VO2 Max

Besides VO2 max, what other factors are important for aerobic performance?

Fat utilization as energy

high lactate threshold

high percentage of type I fibers

Why do aerobic endurance athletes commonly take part in high intensity interval training sessions?

it helps contribute to sustaining high velocities while performing their aerobic event

What physiological changes does HIIT have for aerobic endurance?

Increasing fat utilization

increasing peak power output

increasing ventilatory threshold

increasing hydrogen ion buffering

When comparing two endurance athletes, which one will most likely be the better performer?

The athlete who can sustain aerobic exercise at the higher percentage of their VO2 max

What is the lactate threshold?

It is the percentage of the VO2 max where the lactate concentration in the blood rises above resting levels

What is maximal lactate steady state?

It is the intensity of exercise where the maximal lactate production equals the maximal lactate removal from the body

What is the order of better representation of aerobic endurance performance amongst VO2 max, lactate threshold, and maximal lactate steady state?

1 = maximal lactate steady state

2 = lactate threshold

3 = VO2 max

What does a high exercise economy and low exercise economy refer to?

High EE = less energy expended during exercise at given velocity

Low EE = more energy expended during exercise at given velocity

Why is monitoring training frequency so important for aerobic endurance athletes?

Too much training can lead to injury and overtraining, but too little training will not result in adequate adaptations

How many times per week is it necessary to train in order to increase VO2 max?

One must train at least twice per week

How does high intensity aerobic training effect physiological functions in the body?

It increases cardiovascular function

It increases respiratory function

it increases oxygen delivery to the muscles

How does high intensity aerobic training affect the muscle fibers that are being used?

The higher the intensity, the greater recruitment of type II fibers in order to meet the increased power needs

This makes type II fibers more aerobically trained

What are other options to monitor intensity if VO2 max values are not available

Heart rate

Rating of perceived exertion

Metabolic equivalents

Exercise velocity

Why is heart rate the most commonly used alternative method for monitoring intensity of aerobic exercise?

There is a close relationship between heart rate and oxygen consumption

What is heart rate reserve?

MHR-RHR

What is the relationship between VO2 max and heart rate reserve?

They are equal to one another

How can we use heart rate to regulate intensity of exercise?

Since heart rate and VO2 max are equivalent, we can find a specific target heart rate that matches the desired percentage (intensity) of VO2 max

What is age predicted maximal heart rate?

220 - age

What are some factors that influence RPE?

Training status

Age

Sex

Temperature

Music

What are the steps for the Karvonen method of target heart rate calculation?

1 = age predicted maximal heart rate: 220 - age

2 = heart rate reserve: APMHR - resting heart rate

3 = target heart rate = (HRR x desired intensity percentage) + resting heart rate

What are the steps for the Percentage of Maximal Heart Rate Method of target heart rate calculation?

1 = APMHR: 220 - age

2 = Target heart rate: APMHR x intensity

What are the levels of ratings of perceived exertion?

1 = nothing at all

2 = extremely little

3 = very easy

4 = easy

5 = moderate

6 = somewhat hard

7 = hard

8 = very hard

9 = very very hard

10 maximal effort

What is one metabolic equivalent?

One MET is 3.5 mL of oxygen / kg x min

This is the amount of oxygen required by the body at rest

How can MET be used to evaluate exercise intensity? Ex.

If an exercise requires 10 MET, this means it is 10 times more demanding of oxygen than rest, which requires 1 MET

What is the recommended percentage increase to frequency, intensity, and duration on a weekly basis?

These three variables should not increase by more than 10% from week to week

Example: if an athlete is training at intensity of 150 beats/min, then the intensity for the next week should not surpass 165 beats/min

What are the characteristics of LSD, long slow distance training?

-Training intensity of about 70% VO2 max

-Pace slower than race pace

-Duration/distance longer than race or 30-120 minutes

What are some of the physiological benefits of LSD training?

enhanced cardiovascular function

increased usage of fat as fuel

increased mitochondrial energy production

enhanced thermoregulatory function

How does LSD training affect the lactate threshold?

proper training can improve the lactate threshold, meaning raise the intensity of exercise at which one reaches the lactate threshold

How does LSD training affect muscle fiber type?

Chronic LSD training leads to the shift of type II fibers to type I fibers

Why is utilization of fat due to LSD training sometimes a disadvantage?

it can lead to a reliance on fat as energy and an underutilization of muscle glycogen for energy

this can be problematic during competition when glycogen is needed for a faster fuel source

What are the two types of pace/tempo training?

Steady and intermittent training

What is steady state tempo training?

Training conduced at the same intensity of the lactate threshold for a duration of 20-30 minutes

What is intermittent tempo training?

Altering between intensities equal to that of the lactate threshold and brief recovery periods

How does pace/tempo training affect energy metabolism?

It stresses the utilization of energy from the aerobic and anaerobic energy systems alike

What are some of the main benefits of pace/tempo training?

Improved running economy

Increased lactate threshold

What are some of the characteristics of interval training?

-training at intensities at VO2 max

-work intervals of 3-5 minutes

-rest intervals of 3-5 minutes

-work to rest ratio of 1:1

What are some of the benefits of interval training?

increased VO2 max

enhanced anaerobic metabolism

What are some of the characteristics of high intensity interval training?

-repeated bouts of high intensity training and brief recovery periods

-intensity above 90% of VO2 max

-work bouts anywhere from 45sec-4 minutes

HIIT 30-90sec rest recovery 1:5

What is fartlek training?

a combination of easy running at 70% of VO2 max and short bouts of hills or fast bursts of running so that intensity increases to 85-90% of VO2 max

What is the main benefit of fartlek training?

it challenges all systems of the body, having the physiological benefits of most of the other types of aerobic training

What is the focus for aerobic training programs in the offseason?

developing a cardiorespiratory base fitness level

What is the training protocol for aerobic offseason programs?

LSD

What is the focus for aerobic training programs in the preseason?

Increasing intensity and alternating LSD with the other types of training, like tempo and interval training sessions

What is the focus for aerobic training programs during the in-season?

including LSD prior to competition to allow for complete recovery

What is the focus for aerobic training programs during the postseason?

Recovering from the in-season demands

What is the training protocol for aerobic postseason programs?

short, low intensity training 3-5 times per week

What is cross training and when is it typically used?

A different mode of training than the competition mode

It is typically used for injured athletes or those recovering from injury

What is necessary about exercise variables of cross training in order for it to be successful and effective?

The intensity of the different mode of exercise must be the same as the desired mode

What is detraining?

reduction in training duration of intensity due to a brea in the program, injury, or illness

What is the primary consequence of detraining?

A loss of physiological adaptations due to decreased training protocols

What is tapering?

A gradual decrease in intensity and duration prior to competition and a focus on technique and skill work in order to maintain peak performance

What is the typical time span for a tapering period?

7-28 days, or 1-4 weeks

Why is tapering beneficial for hydration and glycogen stores?

Because it helps restore both prior to competition

What are the three most common tapering models?

Linear

Step

Progressive

What is the linear model of tapering?

A daily decrease in training volume throughout the tapering period

What is the step model of tapering?

A sudden decrease in training volume that is then maintained for the tapering period

What is the progressive model of tapering?

A sudden 10-15% reduction in training volume followed by additional smaller reductions as the tapering period continues

What are some of the benefits of strength training for aerobic athletes?

Prevention of overuse

Prevention from injury

Better hill performance

Final sprint speed

What are the levels of altitude and their respective ranges?

sea level - <500 m

low - 500-2,000 m

moderate - 2,000-3,000 m

high - 3,000-5,000 m

extreme - >5,500

How do oxygen levels change as altitude increases?

Oxygen level does not change

Why does aerobic performance decrease at higher altitudes?

The atmospheric pressure drops, and this partial pressure is important for driving air into the lungs

Therefore, with less pressure, less oxygen is consumed

What is the altitude where aerobic performance may first be hindered?

700 m

What is the time period for acclimatization?

12-14 days spent in the desired altitude

What is the method, live high, train low?

Living in higher altitudes (2,000-3,000 m) and training at lower altitudes to create ergogenic effects

What is the maximal lactate steady state?

the exercise intensity where maximal blood lactate production equals maximal blood lactate removal