Program Design for Aerobic Performance

EXSC 541 Chapter 20

Maximal Aerobic Capacity VO2 max

There is a high correlation between VO2 max and performance in aerobic endurance events

Lactate Threshold

The speed or the VO2 max at which a specific blood lactate begins to increase

• It is often a better predictor of aerobic endurance performance than VO2 max

Exercise Economy

The energy cost of activity at a given velocity

• Improving it can enhance VO2 max and lactate threshold

Program Design Steps

1. Exercise Mode

2. Training Frequency

3. Training Intensity

4. Exercise Duration

5. Exercise Progression

Exercise Mode

The specific activity. The more specific to the sport the greater the performance improvement

Training Frequency

Number of training session per day or week.

• Depends on intensity, duration, training status, and the specific sport season

Training Intensity

Specific Adaptations occur relative to intensity.

• High Intensity training improves cardiovascular and respiratory function

• Heart Rate, Ratings of perceived exertion scales, METS, Power Measurements

Heart Rate

The most frequent method used for prescribing aerobic exercise intensity

• Karvonen Method for target heart rate

Ratings of Perceived Exertion Scales

Can be used to regulate intensity

• May be influenced by external environmental factors

Metabolic Equivalents (METS)

Oxygen consumption and is considered the amount of oxygen required by the body at rest (1 MET=3.5)

Power Measurement

Cyclist may use these cranks and hubs to regulate exercise intensity

• Metabolic rate is closely related to mechanical power production

Exercise Duration

Is the length of time of the training session

• Often influenced by the exercise intensity (the longer the duration, the lower the intensity)

Exercise Progression

Increase frequency, intensity, or duration.

• Do not increase by more than 10% each week

Long, Slow Distance Training

• Intensities equivalent to 70% VO2 max (below race intensity- which may be a disadvantage if too much is used)

• Training distance is greater than race distance (or 30 minutes to 2 hours)

• Enhances lactate clearance and promotes Type II fiber shifting

Pace/Tempo Training

• At or slightly above lactate threshold (race pace)

• Steady: 20-30 minutes of continuous training at lactate threshold

• Intermittent: Series of shorter intervals with brief recovery periods

• Objectives: Develop a sense of race pace, improve running economy and lactate threshold

Interval Training

• Exercise intensity close to VO2 max for 3-5 minutes

• Work:Rest is approximately 1:1

• Allows athletes to train near VO2 max for a greater time; increases VO2 max

• Should be used sparingly and only when training athletes with a firm aerobic endurance base

High Intensity Interval Training

• Repeated high intensity bouts (need several minutes greater than 90% VO2 max

• Brief recovery periods

• Effective for improving running economy and speed

Fartlek Training

Combines other methods of training

• Easy running (about 70% VO2max) combined with hills or short, fast burst (about 85% VO2 max)

• Benefits include: Enhanced VO2 max, Increased lactate threshold, improved running economy and fuel utilization

Off-Season

Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent duration

Preseason

Focus on increasing intensity, maintain or reducing duration, and incorporating all types of training

In-Season

Program should be designed around competition, with low intensity and short-duration training just before race days

Post Season

Focus on recovering while maintaining sufficient fitness

Cross-Training

A mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury and during recovery from a training cycle

Detraining

Reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness

• Athlete experiences a loss of the physiological adaptations brough about by training

Tapering

Reduction of training duration and intensity combines with an increased emphasis on technique work and nutritional intervention

• The objective is to attain peak performance at the time of competition

Resistance Training Benefits

• Improvement in short-term exercise performance

• Faster recovery from injuries

• Prevention of overuse injuries and reduction of muscle imbalances

Altitude

Acclimatization may occur between 12 and 14 days at moderate altitudes but can take up to several months

• In order to see an ergogenic effect, athletes need a hypoxic dose greater than or equal to 12 hours/day from a minimum of 3 weeks at moderate altitude