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1

what fiber type is beneficial for aerobic performance?

type 1

2

factors that contribute to a good aerobic performance?

high lactate threshold
good exercise economy
high ability to use fat as fuel
type 1 muscle fibers

3

what characteristics does the best competitor have in aerobic endurance events?

the person who can sustain aerobic energy with the hightest percentage of thier VO2 max without accumulating large amounts of lactic acid (high lactate thershold)

4

maximal lactate stead state

the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body

5

what is the best indicator of aerobic endurance performance?

maximal lactate steady state

6

exercise economy

the energy cost of activity at a given exercise velocity

7

athletes with a high exercise economy expend ? energy during exercise to maintain a given exercise velocity

less

8

better runners have ? stride length and ? stride frequency

shorter stride length
greater stride frequency

9

an improvement in exercise economy can enhance what? 2 things

maximal aerobic power (VO2 max)
lactate threshold

10

aerobic endurance training program design variables

1: exercise mode
2: training frequency
3: training intensity
4: exercise duration
5: exercise progression

11

exercise mode

the specific activity performed by the athlete (cycling, running, swimming) SAID principle

12

frequency

the number of training sessions per week

13

if someone want to increase lactate threshold they should

perfomr more high intensity training

14

heart rate reserve

the difference between an athletes maximal heart rate and their resting heart rate

15

LSD is

long slow distance

16

Benefits of LSD

enhanced cardiovascular and thermoregulatory function
improved mitochondrial energy production and oxidative capacity of skeletal muscle and increased utilization of fat as a fuel

17

LSD can do what to lactate?

inprove the lactate threshold intensity by enhancing the body's ability to clear lactate

18

disadvantages of LSD

lower intensity than competitions
does not stimulate the neurological patterns of muscle fiber recruitment that are required during a race

19

pace/tempo training

intensity at or slightly higher than race competition intensity. can be conducted steady and intermittent

20

pace/tempo training is also called ? because

threshold training because the intensity coorresponds to the lactate threshold

21

purpose of pace/tempo training?

to stress the athlete at a specific intensity and improve energy production from both aerobic and anaerobic metabolism.

22

benefits of pace/tempo trainng

improved running economy
increased lactate threshold

23

repetition training (REPS)

intensities greater than VO2 max
work intervals 30-90 sec long recovery periods(4-6times as long as work)

24

benefits of REPS

improved running speed
enhanced running economy
increased capactiy for and tolerance of anaerobic metabolism helps in the final push of a race

25

fartlek training

combination of training
easy running combined with hill work or short fast bursts of running for short time periods

26

benefits of fartllek training

increase VO2 max
increase the lactate threshold
improve running economy and fuel utilization

27

off season goal and FDI

G: develop sound conditioning base
F: 4-5/week
D: long
I: Low to moderate

28

preseason goal and FDI

G: improve factors important to aerobic endurance performance
F:6-7/week
D:moderate to long
I:moderate to high

29

In-season goal and FDI

G: maintain factors important to aerobic endurance performance
F: 5-6/week
D: short
I: Low

30

post season goal and FDI

G: recovery from competitive season
F: 3-5/week
D: short
I: Low