Program design & technique for aerobic endurance

Question 1

Otherwise known as VO2max, needs to be high for success in aerobic endurance events

Answer 1

Maximal aerobic capacity

Question 2

Speed of movement or percentage of VO2max at which a specific blood lactate concentration is observed

Answer 2

Lactate treshold

Question 3

When does lactate threshold typically begins for untrained individuals?

Answer 3

50-60% of VO2 max

Question 4

When does lactate threshold typically begins for trained athletes?

Answer 4

70-80% of VO2max

Question 5

Who is the winner in aerobic endurance events when 2 competitors have similar VO2max values?

Answer 5

The athlete that can sustain aerobic energy production at the highest percentage of VO2max without accumulating large amounts of lactic acid in the muscle & blood

Question 6

What is the OBLA value?

Answer 6

4.0mM

Question 7

Factors that affect exercise economy during cycling (3)

Answer 7

Body mass
Cycling velocity
Aerodynamic positioning

Question 8

High exercise economy means what

Answer 8

Expend less energy during exercise to maintain a given exercise velocity

Question 9

Major benefit from the ability to use more fat as a fuel source

Answer 9

Conservation of muscle and liver glycogen

Question 10

At what intensity do we have a greater reliance on CHO than fat as fuel source

Answer 10

High exercise intensities ≥ 70% VO2max

Question 11

What is a potential limitation during prolonged exercise

Answer 11

CHO availability

Question 12

What are the 5 training variables for aerobic endurance program design?

Answer 12

1. Exercise mode
2. Training frequency
3. Exercise duration
4. Training intensity
5. Exercise progression

Question 13

The most accurate methods for regulating exercise intensity are: (2)

Answer 13

• To monitor O2 consumption during exercise to determine its %VO2max
• To periodically measure blood lactate concentration to determine the relationship to the lactate threshold

Question 14

Name the 5 methods used to monitor exercise intensity if VO2max testing is unavailable

Answer 14

• Heart rate
• RPE
• Metabolic equivalents
• Exercise velocity
• Power-measuring devices

Question 15

Factors that may influence RPE

Answer 15

Age
Sex
Training status
Listening to music
Watching TV or a video
Environmental temperature
Altitude
Nutritional considerations
External feedback

Question 16

3 requirements to assign MET values, VO2 max in:

Answer 16

• Laboratory test
• Estimation of VO2max
• Field test

Question 17

Typically, exercise frequency, intensity or duration should not increase by more than ___ each week

Answer 17

10%

Question 18

Name the 5 types of aerobic endurance training programs

Answer 18

• Long/slow distance training
• Pace/Tempo training
• Interval training
• High-intensity interval training (HIIT)
• Fartlek training

Question 19

Purpose of pace/tempo training

Answer 19

To stress the athlete at a specific intensity & improve energy production from both aerobic & anaerobic metabolism

Question 20

2 types of pace/tempo training

Answer 20

1. Steady pace/tempo training
2. Intermittent pace/tempo training

Question 21

What type of training should not be performed until a firm base of aerobic endurance training has been attained?

Answer 21

Interval training

Question 22

For a HIIT to hit the optimal stimulus, the athlete must spend several minutes above ____

Answer 22

90% Vo2max

Question 23

Benefits of long/slow distance training (6)

Answer 23

Enhanced CV & thermoregulatory function
Improved mitochondrial energy production
Improved oxidative capacity of skeletal muscle
Increased utilization of fat as fuel
Likely improvement of the lactate threshold intensity
Eventual shift of Type IIx fibers to Type I fibers

Question 24

Which fibers turn to another type during long/slow distance training?

Answer 24

Type IIx to Type I fibers

Question 25

Benefits of pace/tempo training (2)

Answer 25

Improved running economy
Increased lactate threshold

Question 26

Benefits of interval training (3)

Answer 26

Increased VO2max
Enhanced anaerobic metabolism
Improved running economy

Question 27

Benefits of HIIT (6)

Answer 27

Improved:
- Running speed
- Running economy
- Ventilatory threshold
- Buffering of hydrogen ions
- Utilization of fat as fuel source
- Final kick or push at the end of an aerobic endurance race

Question 28

Benefits of fartlek (4)

Answer 28

Likely to:
- Enhance VO2max
- Increase lactate threshold
- Improve running economy
- Improve fuel utilization

Question 29

5 special issues related to aerobic endurance training

Answer 29

Cross training
Detraining
Tapering
Resistance training
Altitude

Question 30

Benefits of tapering (2)

Answer 30

Helps facilitate recovery & rehydration
Promotes increases in muscle & liver glycogen stores

Question 31

Name the 3 types of tapering models

Answer 31

Linear tapering model
Step tapering model
Progressive tapering model

Question 32

What height is considered to be in altitude?

Answer 32

Above sea level ranging from > 500 m to > 5,500 m.

Question 33

Where does acute altitude exposure starts?

Answer 33

As low as 700m

Question 34

When does acclimatization to altitude occurs?

Answer 34

Between 12 to 14 days at moderate altitudes up to 2,300m but can take up to several months

Question 35

Recommendations for optimizing aerobic endurance at altitude

Answer 35

Arrive immediately before the competition OR up to 12 weeks of altitude exposure

Question 36

Training at altitude to produce ergogenic effect

Answer 36

Athletes must receive a hypoxic dose of training ≥12 hours/day for a minimum of 3 weeks at moderate altitude (about 2,100 to 2,500 m).

Question 37

What is LHTL

Answer 37

Live high, train low
May potentially provide an ergogenic benefit when living at moderate altitudes and training at near sea level