Certified Strength & Conditioning Specialist > Chapter 20: Program Design and Technique for Aerobic Endurance Training > Flashcards

Chapter 20: Program Design and Technique for Aerobic Endurance Training Flashcards

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1
Q

Factors Related to Aerobic Endurance Performance

A
  • Maximal aerobic capacity
  • Lactate threshold
  • Exercise Economy
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2
Q

Maximal Aerobic Capacity

A
  • AKA VO2max

- The measurement of the maximum amount of oxygen a person can utilize during intense exercise

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3
Q

Lactate Threshold

A

Intensity of exercise at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to rapidly increase above resting levels

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4
Q

Maximal Lactate Steady State

A

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

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5
Q

Exercise Economy

A

A measure of the energy cost of activity at a given exercise velocity

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6
Q

Steps for Designing an Aerobic Endurance Program

A
  • Step 1: Exercise mode
  • Step 2: Training frequency
  • Step 3: Training intensity
  • Step 4: Exercise duration
  • Step 5: Exercise progression
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7
Q

Exercise Mode

A
  • Refers to the specific activity performed by the athlete
  • Ex: Cycling, running, swimming, etc
  • The athlete should select activities that mimic the movement pattern employed in competition
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8
Q

Training Frequency

A
  • Refers to the number of training sessions conducted per day or per week
  • Depends on an interaction of exercise intensity and duration, the training status of the athlete, and the specific sport season
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9
Q

Recovery

A

Obtaining sufficient rest, becoming rehydrated, and restoring fuel sources are critical issues during recovery

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10
Q

Intensity

A
  • Effort expended in a training session

- Adaptations in the body are specific to the intensity of training

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11
Q

Methods for measuring aerobic intensity

A
  • Heart rate
  • Rating of perceived exertion scales (RPE)
  • Metabolic equivalents
  • Power measurement
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12
Q

Heart rate as a measure of intensity

A
  • Most frequently used method, due to the close relationship between HR and oxygen consumption (esp between 50-90% of functional capacity)
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13
Q

Functional Capacity

A
  • VO2max

- Heart rate reserve (HRR)

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14
Q

Heart Rate Reserve

A

The difference between an athlete’s max HR and his or her resting HR

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15
Q

Age-Predicted Maximal Heart Rate (APMHR)

A
  • A method of determining aerobic endurance exercise HR ranges using formulas and calculations
  • Methods include the Karvonen method and the percentage of maximal HR method
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16
Q

Karvonen Method

A
  • APMHR = 220 - age
  • HHR = APMHR - Resting Heart Rate (RHR)
  • Target HR = (HRR x Exercise Intensity) + RHR
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17
Q

Percentage of MHR Method

A
  • APMHR = 220 - age

- Target HR (THR) = APMHR x exercise intensity

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18
Q

Rating of Perceived Exertion (RPE)

A 
1 -- Nothing at al (lying down)
2 -- Extremely little
3 -- Very easy
4 -- Easy (could do this all day)
5 -- Moderate
6 -- Somewhat hard (starting to feel it)
7 -- Hard
8 -- Very hard (making an effort to keep up)
9 -- Very very hard
10 -- Maximum effort (can't go any further)
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19
Q

Metabolic Equivalent (MET)

A
  • 3.5 ml/kg/min of oxygen consumption

- Considered the amount of oxygen required by the body at rest

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20
Q

Power Measurements

A
  • Metabolic rate is closely related to mechanical power production
  • Allows reproducible intensity efforts regardless of environmental conditions
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21
Q

Exercise Duration

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A
  • The length of time of the training session

- Often has an inverse relationship with intensity (longer = less intense, shorter = more intense)

22
Q

Exercise Progression

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A
  • Once a program has been started, the athlete needs to continue the program to either maintain or advance their aerobic fitness
  • Progression entails increasing the frequency, intensity, and duration of exercise
23
Q

How should frequency, intensity, and duration be manipulated to progress aerobic fitness?

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A

None of these factors should increase more than 10% each week

24
Q

Types of Aerobic Endurance Training Programs

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A
  • Long, slow distance (LSD)
  • Pace/tempo
  • Interval
  • High-intensity interval training
  • Fartlek
25
Long, Slow Distance (LSD)
- Frequency per week: 1-2 - Duration (work bout): Race distance or longer (~30-120 minutes) - Intensity: ~70% of VO2max
26
Pace/Tempo
- Frequency per week: 1-2 - Duration (work bout): ~20-30 minutes - Intensity: At the lactate threshold; at or slightly above race pace
27
Types of Pace/Tempo Training
- Steady | - Intermittent
28
Steady Pace/Tempo Training
Continuous training conducted at an intensity equal to the lactate threshold for durations of approx 20-30 minutes
29
Intermittent Pace/Tempo Training
The intensity is the same as for a steady-threshold workout, but the training session consists of a series of shorter intervals with brief recovery periods between work intervals
30
Interval
- Frequency per week: 1-2 - Duration (work bout): 3-5 minutes (with a work:rest ratio of 1:1) - Intensity: Close to VO2max
31
High-intensity Interval Training
- Frequency per week: 1 - Duration (work bout): 30-90 seconds (with a work:rest ratio of 1:5 - Intensity: Greater than VO2max
32
Fartlek
- Frequency per week: 1 - Duration (work bout): ~20-60 minutes - Intensity: Varies between LSD and pace/tempo training intensities
33
Sport Seasons and Aerobic Endurance Training
- Off-season (base training) - Preseason - In-season (competition) - Postseason (active rest)
34
Off-Season (Base Training)
- Objective: Develop sound conditioning base - Frequency per week: 5-6 - Duration: Long - Intensity: Low to moderate
35
Preseason
- Objective: Improve factors important to aerobic endurance performance - Frequency per week: 6-7 - Duration: Moderate to long - Intensity: Moderate to high
36
In-Season (Competition)
- Objective: Maintain factors important to aerobic endurance performance - Frequency per week: 5-6 (training and racing) - Duration: Short (training), race distance - Intensity: Low (training), high (racing
37
Postseason (Active Rest)
- Objective: Recovery from competitive season - Frequency per week: 3-5 - Duration: Short - Intensity: Low
38
Special Issues Related to Aerobic Endurance Training
- Cross-training - Detraining - Tapering - Resistance training - Altitude
39
Cross-Training
- A mode of 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
40
Detraining
Occurs when the athlete reduced the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness
41
Tapering
- Involves the systematic reduction of training duration and intensity, combine with an increased emphasis on technique work and nutritional intervention - Objective is to attain peak performance at the time of competition
42
Types of Tapers
- Linear - Step - Progressive
43
Linear Taper
Characterized by a gradual decrease in the overall daily training volume throughout the duration of the taper
44
Step Taper
Typified by an abrupt and considerable reduction (normally 50% or more) in training volume that is maintained throughout the duration of the taper without fluctuation
45
Progressive Taper
- Combines linear and step taper - Initial rapid 10-15% immediate reduction in training volume - Smaller, more gradual reductions in volume at each tier - Training volume is reduced while intensity and frequency are maintained
46
Resistance Training
Potential benefits: - Faster recovery from injury - Prevention of overuse injury - Reduction of muscle imbalances - Improved performances in various aspects of competition (hill climbing, bridging gaps during breakaways, and the final sprint)
47
Altitude
The height above sea level
48
Altitude Categories
- Sea level (<500 m) - Low (500-2000 m) - Moderate (2000-3000 m) - High (3000-5500 m) - Extreme (>5500 m)
49
Effect of altitude on aerobic performance
- Percentage of oxygen in the air is the same | - Partial pressure drops as elevation increases, causing there to be a smaller pressure differential
50
How long does acclimatization take to occur?
- 12-14 days at moderate altitude up to 2300 m | - May take months
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