Chapter 20: Aerobic Endurance Exercise Training

Factors related to Aerobic Endurance Performance

1. Maximal aerobic power (VO2)

2. Lactate Threshold (highest importance according to NSCA

3. Exercise Economy

Exercise Mode

• the specific activity performed

• remember the SAID principle!

  • specific adaptations to impose demands

Training Frequency

number of training sessions/day or per week

What does aerobic frequency depend on?

• interactions between intensity and duration

• athletes training status

• sport-specific season

• increased injury rate with training sessions >5x/week

• must train >2 days/week to increase VO2max

Why is recovery essential?

• obtain sufficient rest

• rehydrate

• restore fuel sources

Adaptations in the body are specific to

the intensity of the training session

What is aerobic intensity based on?

• HR

  • Heart rate reserve (HRR)

  • age predicted maximal HR (APMHR)

  • Karvonen method

• ratings of perceived exertion (RPE)

• metabolic equivalents (METs)

• power measurement

What intensity is most frequently used?

HR because it is easiest to teach and measure

Karvonen method

• APMHR = 220-age

• HHR = APMHR - RHR

• THR = (HRR x exercise intensity) + RHR

Exercise Progression

aerobic fitness is maintained up to 5 weeks when intensity of training is maintained and frequency decreases to 2x/week

Aerobic fitness can be progressed by changing what?

• frequency

• intensity

• duration

  • should not increase by >10% per week

How many days of recovery/active rest each week?

>= 1 day

When progressing intensity is no longer feasible,

increase frequency or duration

Long Slow Distance (LSD) Training

• 1-2 sessions/week

• race distance or longer (~30-120 mins)

• ~70% of VO2 max

LSD Beneficial Adaptations

• enhanced CV and thermoregulatory function

• improved mitochondrial energy production

• increased utilization of fat as fuel

• enhance body’s ability to clear lactate

• eventual shift of type llx fibers to type l

LSD Disadvantages

intensity is lower than that of competition → LSD training does not stimulate neurological patterns of fiber recruitment during a race → fibers adapt that are not used in competition

Pace/Tempo Training

• 1-2 sessions/week

• ~20-30 mins

• at lactate threshold, or slightly above race pace

Pace/Tempo Objectives/Advantages

• develop a sense of race pace and enhance the body’s ability to sustain exercise at that pace

• improved running economy

• increased lactate threshold

Interval Training

• 1-2 sessions/week

• 3-5 mins, with a work ratio of 1:1

• close to VO2 max

Interval Training Advantages/Considerations

• allows athletes to train at intensities close to VO2 max for a longer time

• increases VO2 max

• enhances aerobic metabolism

  Considerations

• use sparingly

  • very stressful on the athlete

• only use with athletes who have a firm aerobic endurance training base

High Intensity Interval Training (HIIT)

• 1 session/week

• 30-90 seconds (with a work-rest ratio of 1:5)

• greater than VO2 max (use of anaerobic energy systems)

HIIT Benefits

• improved running speed and economy

• increased capacity and tolerance for anaerobic metabolism

• helps for the final “kick” during a race

Fartlek Training

• 1 session/week

• ~20-60 mins

• varies between LSD and pace/tempo training intensities

Fartlek Benefits

• enhanced VO2 max

• improved running economy and fuel utilization

• challenges all body systems

• reduces boredom and monotony

Off Season (Base Training) Objectives

begin with long duration and low intensity. gradually increase intensity and, to a lesser extent, duration

Preseason Objectives

focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training

In Season (Competition) Objectives

• program should be designed around competition, with low-intensity and short-duration training right before race days

Post Season (Active Rest) Objectives

focus on recovering from the competitive season while maintaining sufficient fitness

Cross-training

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

Detraining

athlete reduced the training duration or intensity or stops training all together due to break in training program, injury or illness

Tapering

systematic reduction of training duration and intensity combined with increased emphasis on technique work and nutritional intervention