CSCS Prep Chapter 20: Program Design and Technique for Aerobic Endurance Training

What is exercise economy?

Measure of energy cost of activity at a given exercise velocity

What does improvement in exercise economy do?

Enhances aerobic power and lactate threshold

What is exercise mode?

Specific activity performed (running, cycling, swimming, etc.)

What is training frequency?

Number of sessions per week

What does the number of sessions per week depend on?

Depends on intensity and duration, training status, and sport season

What does high intensity aerobic exercise do?

Increases cardiovascular and respiratory function and improves oxygen delivery to muscles

What else may high intensity aerobic exercise do?

May also positively affect muscle fiber recruitment

Why is HR (heart rate) important?

Frequent method for prescribing aerobic intensity

What is one MET = 3.5 mL/kg/min?

Amount of oxygen required by body at rest

What may cyclists use to regulate intensity?

May use power measuring cranks to regulate intensity

During Exercise Progression, what should not increase by more than 10% each week?

Frequency, Intensity, or duration

What is LSD (long slow distance)?

Enhances body’s ability to clear lactate, eventual shift from Type IIx to Type I fibers. Intensity is lower than that of competition. Off season. Cross country athlete who competes 30-45 min would to a 90-120 min LSD. Conversational

What is Pace/Tempo (lactate threshold work)?

Develop a sense of race pace and enhance the body's ability to sustain that pace. Improves running economy and lactate threshold. Mod intensity, near race pace. 80-85% max HR. 20 min run, 1 min walk x3. Does not develop aerobic or anaerobic system → for race training

What is Interval Training (VO2 max specific training)?

Increases VO2max and enhances anaerobic metabolism. Should be used sparingly, only in those with a firm aerobic endurance training base. 5 min run, 5 min walk x 5. Field athletes getting conditioning for sport

What is HIIT (High Intensity Interval Training)

Must spend several minutes above 90% VO2max for optimal stimulus. 1 min work, 5 min rest. Intensity above lactate threshold. Only 20-30 min long; 1-2x/wk

What is Fartlek training?

Easy running (~70% VO2max) combined with hills or short, fast bursts (85-90% VO2max). Enhances VO2max, lactate threshold, running economy, and fuel utilization

What is Repetition Training (REPS)?

Intensity greater than VO2max, intervals bw 30-90 sec; W:R 1:5. Improves running speed, economy, capacity for anaerobic metabolism. Bw LSD and pace/tempo. 1-2x/wk

What is the Karvenon method of target heart rate calculation and how do you calculate it?

Max HR = 220-age; HRR = MHR - resting HR; Target HR = (HRR x exsc intensity) + RHR

What is off-season (base training)?

Long duration, low intensity. Gradually increase intensity and to a lesser extent duration; don’t increase more than 5-10%/wk

What is pre-season training?

Focus on increasing intensity, maintaining or reducing duration, and incorporate all types of training

What is in-season (competition) training?

Should be designed around competition, with low intensity and short duration training before race days

What is post-season (active rest) training?

Focus on recovering from competitive season while maintaining sufficient fitness

What is Altitude?

Height above sea level >500-5500 m

How long does acclimatization take?

Occurs 12-14 days at moderate altitudes up to 2300 m, but can take several months

For ergogenic effect, what do athletes need?

Athletes need a hypoxic dose >12 hours/day for minimum of three weeks at moderate altitude