ET exam 2 - endurance development

Q: What is the goal of endurance development?

To improve the body’s ability to sustain prolonged aerobic activity by training the cardiovascular, muscular, and energy systems.

Q: What are the 4 main variables you must identify when prescribing endurance training?

Frequency, Intensity, Time (duration), and Type — the FITT principle.

Q: Why is endurance training important?

It improves aerobic capacity, delays fatigue, increases energy efficiency, and supports better recovery and overall health.

📆 Frequency

Q: How often should someone train for endurance?

Most people: 3–5 times per week. Advanced athletes: up to 6–7 days.

📆 Frequency

Q: What happens if training frequency is too high?

Increases risk of overtraining, injury, and fatigue.

📆 Frequency

Q: Why is rest between sessions important?

It allows muscle recovery and adaptation, which leads to performance improvement.

❤ Intensity

Q: How can endurance intensity be measured?

Using heart rate, %VO₂max, pace/speed, power output, or perceived exertion (RPE).

❤ Intensity

Q: What is the “Talk Test”?

A simple way to gauge intensity — if you can talk comfortably, you’re at low to moderate intensity; if not, you’re at high intensity.

❤ Intensity

Q: What is RPE?

Rate of Perceived Exertion — a 1–10 or 6–20 scale rating how hard you feel you’re working.

❤ Intensity

Q: Why is HR a good way to measure endurance intensity?

It’s individualized, easy to track, and directly related to oxygen use and workload.

❤ Intensity

Q: What is the general training intensity range for endurance training?

50–90% of VO₂max, depending on the type of session.

⏱ Duration

Q: How is workout duration related to intensity?

They are inversely related — longer workouts are lower intensity, shorter ones are higher intensity.

⏱ Duration

Q: What determines appropriate duration?

Fitness level, goals, time available, and training phase.

⏱ Duration

Q: How long are typical endurance workouts?

30–90 minutes for most; up to several hours for elite endurance athletes.

🚴 Type (Mode of Exercise)

Q: What are the most common endurance training modes?

Running, cycling, swimming, rowing, cross-country skiing, or any continuous large-muscle activity.

🚴 Type (Mode of Exercise)

Q: Why should the mode match the athlete’s goal?

To ensure specificity — training adaptations are best when the exercise resembles the sport or event.

🚴 Type (Mode of Exercise)

Q: What is cross-training?

Doing a different endurance activity (like swimming for a runner) to reduce injury risk and maintain fitness.

🧠 Endurance Workout Types

Q: What are the 4 main endurance workout types?

1. Long Slow Distance (LSD)
2. Tempo (Threshold) Training
3. Interval Training
4. High-Intensity Interval Training (HIIT)

🏃‍♂ 1. Long Slow Distance (LSD)

Q: What is the goal of LSD training?

To build an aerobic base, improve fat metabolism, and increase endurance capacity.

🏃‍♂ 1. Long Slow Distance (LSD)

Q: What intensity is used in LSD workouts?

Low to moderate — 60–70% of VO₂max or below the first lactate threshold (LT1).

🏃‍♂ 1. Long Slow Distance (LSD)

Q: How long should LSD workouts last?

Typically 60 minutes to several hours, depending on the sport and athlete level.

🏃‍♂ 1. Long Slow Distance (LSD)

Q: What are the main adaptations from LSD training?

• Increased stroke volume and cardiac output

• Greater capillary density in muscles

• More mitochondria

• Improved fat utilization for energy

🏃‍♂ 1. Long Slow Distance (LSD)

Q: Why is LSD training important even for competitive athletes?

It forms the foundation for higher-intensity training phases and supports recovery.

🔥 2. Tempo (Threshold) Training

Q: What is the purpose of tempo training?

To improve the ability to sustain a strong pace for long periods by raising the lactate threshold.

🔥 2. Tempo (Threshold) Training

Q: What is a common structure for a tempo workout?

Continuous 20–40 minutes at threshold pace, or broken into intervals like 2×20 min with short rests.

🔥 2. Tempo (Threshold) Training

Q: What adaptations come from tempo training?

• Increased LT1 and LT2 thresholds

• Better buffering of lactate

• Improved oxygen efficiency

• Stronger endurance performance

🔥 2. Tempo (Threshold) Training

Q: Why is this called “comfortably hard” training?

It’s challenging but sustainable — just below the point where lactate rises too fast.

🔥 2. Tempo (Threshold) Training

Q: What intensity is used in tempo workouts?

Around the lactate threshold — about 75–85% VO₂max, or “comfortably hard” effort.

⏱ 3. Interval Training

Q: What is the goal of interval training?

To improve VO₂max, aerobic power, and the body’s ability to recover between high-intensity efforts.

⏱ 3. Interval Training

Q: What are typical interval durations?

30 seconds to 5 minutes of work, repeated several times with active recovery in between.

⏱ 3. Interval Training

Q: What intensity is used in interval training?

85–100% VO₂max — near maximal effort.

⏱ 3. Interval Training

Q: What are common interval structures?

• 4×4 minutes at 90–95% HRmax with 3-min rest

• 8×2 minutes at high intensity with equal rest

• 10×400m runs with short recovery

⏱ 3. Interval Training

Q: What physiological adaptations come from interval training?

• Improved VO₂max and stroke volume

• Faster oxygen uptake kinetics

• Increased capillary and mitochondrial density

• Better tolerance to high lactate levels

⚡ 4. High-Intensity Interval Training (HIIT)

Q: What is HIIT?

Repeated bouts of near-maximal to maximal effort followed by rest or low-intensity recovery.

⚡ 4. High-Intensity Interval Training (HIIT)

Q: What is the difference between HIIT and regular intervals?

HIIT uses shorter, more intense work bouts and shorter rest periods.

⚡ 4. High-Intensity Interval Training (HIIT)

Q: What intensities are typical for HIIT?

90–100% VO₂max or all-out sprints.

⚡ 4. High-Intensity Interval Training (HIIT)

Q: What is a common HIIT format?

30 seconds hard / 30 seconds easy; or 20 seconds work / 10 seconds rest (Tabata).

⚡ 4. High-Intensity Interval Training (HIIT)

Q: What are the benefits of HIIT?

• Rapid improvement in VO₂max

• Increased anaerobic capacity

• Improved muscle buffering and recovery

• Efficient workouts in less time

⚡ 4. High-Intensity Interval Training (HIIT)

What energy systems are trained in HIIT?

Both aerobic and anaerobic systems — ATP-PC and glycolytic pathways provide quick energy.

⚡ 4. High-Intensity Interval Training (HIIT)

Q: What is EPOC and why is it high after HIIT?

Excess Post-Exercise Oxygen Consumption — your body uses more oxygen after exercise to restore energy stores and return to normal.

⚖ Training Distribution (80/20 Principle)

Q: What is polarized training?

A method where most training is low intensity (Zone 1), with a small portion at very high intensity (Zone 3).

⚖ Training Distribution (80/20 Principle)

Q: What is the 80/20 rule in endurance training?

80% of training is done at low intensity, 20% at high intensity — this balance improves endurance and prevents burnout.

⚖ Training Distribution (80/20 Principle)

Q: Why avoid too much moderate-intensity training?

It creates fatigue without enough benefit — often called the “gray zone.”

⚖ Training Distribution (80/20 Principle)

Q: What adaptations happen in low-intensity (Zone 1) training?

Increases in mitochondrial density, capillary networks, and fat metabolism.

⚖ Training Distribution (80/20 Principle)

Q: What adaptations happen in high-intensity (Zone 3) training?

Increased VO₂max, anaerobic tolerance, and cardiac output.

🧬 Physiological Adaptations to Endurance Training

Q: How does the heart adapt to endurance training?

• Increased stroke volume and cardiac output

• Lower resting HR

• More efficient oxygen delivery

🧬 Physiological Adaptations to Endurance Training

Q: How do the muscles adapt?

• More mitochondria and capillaries

• Increased myoglobin

• Better fat utilization

• Slower glycogen depletion

🧬 Physiological Adaptations to Endurance Training

Q: What happens to lactate threshold with training?

A: It shifts to higher intensities — you can work harder before fatigue.

🧬 Physiological Adaptations to Endurance Training

Q: What happens to VO₂max with training?

A: It increases but eventually plateaus; performance keeps improving through other adaptations.

🧬 Physiological Adaptations to Endurance Training

Q: What are neural adaptations?

A: Better motor unit coordination, efficiency, and movement economy.

🧬 Physiological Adaptations to Endurance Training

Q: What are metabolic adaptations?

A: Greater glycogen storage, improved fat metabolism, and more oxidative enzymes.

🔄 Recovery and Adaptation

Q: Why is recovery essential for endurance development?

A: Adaptation only occurs during recovery, not during training itself.

🔄 Recovery and Adaptation

Q: What are good recovery practices?

A: Sleep, nutrition, hydration, active recovery sessions, and deload weeks.

🔄 Recovery and Adaptation

Q: What happens if recovery is ignored?

Overtraining, injury, immune suppression, and performance decline.

🧩 Practical Training Application

Q: How do you know if an athlete is adapting well?

A: Improved pace at the same HR, higher power output, or feeling stronger during long workouts.

🧩 Practical Training Application

Q: What’s a good weekly training structure for endurance athletes?

• 2–3 easy (Zone 1) sessions

• 1 long session

• 1–2 intensity sessions (tempo or intervals)

• 1 rest or cross-training day

🧩 Practical Training Application

Q: What’s a key workout?

A: The most important training session that targets the primary goal (like long run or threshold intervals).

🧩 Practical Training Application

Q: Why identify key workouts?

A: To ensure energy and recovery are prioritized around them for maximum benefit.

🏁 Summary

Q: What are the four key types of endurance training?

Long slow distance, tempo, interval, and HIIT.

🏁 Summary

Q: What’s the best training balance for endurance performance?

Mostly low-intensity work with some high-intensity efforts for adaptation.

🏁 Summary

Q: What determines the best endurance program?

individual goals, sport demands, recovery ability, and training consistency.

🏁 Summary

Q: What’s the number one rule for endurance training success?

A: Consistency over time — gradual, smart progress beats doing too much too fast.