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CSCS > chapter 18 > Flashcards

chapter 18 Flashcards

1
Q

what fiber type is beneficial for aerobic performance?

A

type 1

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2
Q

factors that contribute to a good aerobic performance?

A

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

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3
Q

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

A

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)

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4
Q

maximal lactate stead 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

what is the best indicator of aerobic endurance performance?

A

maximal lactate steady state

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6
Q

exercise economy

A

the energy cost of activity at a given exercise velocity

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7
Q

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

A

less

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8
Q

better runners have ? stride length and ? stride frequency

A

shorter stride length

greater stride frequency

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9
Q

an improvement in exercise economy can enhance what? 2 things

A

maximal aerobic power (VO2 max)

lactate threshold

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10
Q

aerobic endurance training program design variables

A

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

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11
Q

exercise mode

A

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

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12
Q

frequency

A

the number of training sessions per week

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13
Q

if someone want to increase lactate threshold they should

A

perfomr more high intensity training

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14
Q

heart rate reserve

A

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

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15
Q

LSD is

A

long slow distance

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16
Q

Benefits of LSD

A

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

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17
Q

LSD can do what to lactate?

A

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

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18
Q

disadvantages of LSD

A

lower intensity than competitions

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

19
Q

pace/tempo training

A

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

20
Q

pace/tempo training is also called ? because

A

threshold training because the intensity coorresponds to the lactate threshold

21
Q

purpose of pace/tempo training?

A

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

22
Q

benefits of pace/tempo trainng

A

improved running economy

increased lactate threshold

23
Q

repetition training (REPS)

A

intensities greater than VO2 max

work intervals 30-90 sec long recovery periods(4-6times as long as work)

24
Q

benefits of REPS

A

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

25
Q

fartlek training

A

combination of training

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

26
Q

benefits of fartllek training

A

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

27
Q

off season goal and FDI

A

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

28
Q

preseason goal and FDI

A

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

29
Q

In-season goal and FDI

A

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

30
Q

post season goal and FDI

A

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

31
Q

tapering

A

the systematic reducation of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention. Goal is to attain peak performance at the time of compettiion

32
Q

how to calculate heart rate reserve HRR

A

age-predicted maximun HR (220-age) - resting HR

33
Q

how to calculate target HR

A

(HRR X exercis intensity) + RHR (do this one twice with different intensitys to determine heart rate range)

34
Q

percent of MHR method

A

same as other method without RHR

35
Q

LSD numbers

A

Frequency: 1-2
Duration: race distance or longer 30-120 min
Intensity: 70% of vo2 max

36
Q

pace/tempo numbers

A

F: 1-2
D: 20-30 min
I: at the lactate threshold or slightly above race pace

37
Q

interval numbers

A

F: 1-2
D: 3-5 min (work/rest ratio: 1:1)
I: close to VO2 max

38
Q

repition numbers

A

F: 1
D: 30-90 min (work/rest ratio 1:5)
greater than VO2 max

39
Q

Fartlek numbers

A

F: 1
D: 20-60 min
I: varies between LSD and pace/tempo training intensity

40
Q

off season for aerobic facts

A

Objective: develop sound conditioning base
F: 5-6
D: long
I: low to moderate

41
Q

preseason aerobic facts

A

Objective: improve factors for aerobic performance
F: 6-7
D: moderate to long
I: moderate to high

42
Q

In-season aerobic facts

A

Objective: maintain
F: 5-6
D: short
I: low

43
Q

post season aerobic facts

A

objective: recovery
F: 3-5
D:short
I low`

CSCS (27 decks)

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