aerobic training
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31 Terms
max aerobic power, LT, economy effort, fuel utilization, fiber type
factors that affect aerobic training
max aerobic power
VO2max
lactate threshold
intensity where blood lactate increases above resting
economy effort
energy cost of activity at given speed/intensity
high economy
expend less energy to perform given amount of work
type I
what fiber types are good for aerobic
long slow distance
70% of VO2max that is race length or longer
pace/tempo
LT/above race pace that is 20-30 minutes that develops sense of race and improve energy production
steady pace
continuous training at intensity for 20-30 minutes
intermittent training
same high intensity but short intervals with recovery in between
interval training
close to VO2max for about 3-5 minutes
repetition training
at VO2 max for about 30-90sec that is beneficial for final/push
fartlek training
varies LSD and pace/tempo for 20-60min
long, slow distance
enhance CV and thermoregulation, increase mitochondrial energy production, oxidative muscle capacity, avO2 difference, and fat usage
pace/tempo
improve economy and lactate threshold
interval training
increase VO2max and anaerobic metabolism
reptition training
improved speed and economy
fartlek training
enhance VO2max, increase LT, improve economy and fuel use
offseason
develop a sound conditioning base
5-6
frequency of aerobic training in the off season
6-7
frequency of aerobic training in the pre season
5-6
frequency of aerobic training in season
3-5
frequency of aerobic training in the post season
long
duration of aerobic training in the off season
moderate to long
duration of aerobic training in the pre season
short and race
duration of aerobic training in season
short
duration of aerobic training in the post season
low to moderate
intensity of aerobic training in the off season
moderate to high
intensity of aerobic training in the pre season
low and high
intensity of aerobic training in season
low
intensity of aerobic training in the post season