Ch 20: Aerobic Endurance

Question 1

Lactate Threshold

Answer 1

Percentage of VO2max where blood lactate concentrations begins to rise above resting levels

Question 2

Maximal Lactate Steady State

Answer 2

Maximal lactate production = maximal clearance rate

Question 3

Tapering

Answer 3

The systemic decrease in intensity and volume of training with an emphasis on technique and nutrition in an attempt to achieve peak performance at the time of competition

Question 4

Benefits of tapering

Answer 4

Facilitates recovery and rehydration

Promotes increases in muscle and liver glycogen stores

Question 5

Step Taper vs. Linear Taper vs. Progressive Taper

Answer 5

Step Taper: Abrupt decrease in training volume

Linear Taper: Gradual decrease in training volume

Progressive Taper: Abrupt decrease in training volume by 10-15% followed by a gradual decrease in training volume

Question 6

Karvonen Method

Answer 6

(((APMHR-RMR) x Int) + RHR) / 6

Question 7

RPE Scale (1-10)

Answer 7

1- Nothing
2- extremely little
3- very easy
4- easy
5- moderate
6- somewhat hard
7- hard
8- very hard
9- very, very hard
10- max effort

Question 8

Relationship between exercise economy and energy expended

Answer 8

The higher the exercise economy the less energy is expended

Question 9

LSD Training
(D, I, F, Benefits)

Answer 9

30 mins - 2 hrs

1-2 days per week

About 70% of VO2 max

Benefits: improvements in cardiovascular and thermoregulatory function, mitochondrial production, oxidative capacity of skeletal muscle, utilization of fat for fuel, and a shift to more type 1 fibers

Question 10

Pace/Tempo training

(D, I, T, benefits)

Answer 10

20-30 minutes

1-2 days per week

Training at lactate threshold and at or slightly above race pace

Benefits: increases in running economy and lactate threshold

Question 11

Interval training

(D, I, T, benefits)

Answer 11

3-5 minutes with a 1:1 work:rest

1-2 days per week

Close to VO2max

Benefits: increases in VO2max and anaerobic metabolism

Question 12

HIIT

(D, I, T, benefits)

Answer 12

30-90 seconds with a 1:5 work:rest

1 day per week

Greater than VO2max

Benefits: increases in running speed and economy

Question 13

Fartlek Training

(D, I, T, benefits)

Answer 13

20-60 minutes

1 day per week

Intensity varies between LSD and pace/tempo

Benefits: reduce boredom, challenges all body systems, increases in vo2max, running economy, and fuel utilization

Question 14

Sport season training frequency and intensities

Answer 14

Off-Season: 5-6 days per week at low-moderate intensity for long durations

Pre Season: 6-7 days per week at moderate-high intensity for moderate-long durations

In-Season: 5-6 days per week that includes both racing and training days with training days being low in intensity and duration

Postseason: 3-5 days per week at low intensity for short durations

Question 15

Benefits of cross training

Answer 15

Adaptations to respiratory, cardiovascular, and musculoskeletal systems

May help to negate some of the effects of detraining

Question 16

Treadmill key points

Answer 16

Strike treadmill with midfoot and establish comfortable pace before taking hands off

Perform 3-5 minutes of a cool down to prevent blood pooling and improve venous return

Question 17

Stationary Bike key points

Answer 17

Adjust seat so that extended leg slightly bent at the bottom with that foot flat

Upper arm and torso should form a 90 degree

Question 18

Pronated bike grip vs. neutral bike grip vs. racing position

Answer 18

Pronated: promotes more upright posture

Neutral: Promotes a more forward lean

Racing Position: Promotes maximal forward lean

Question 19

Rowing machine key points

Answer 19

Recovery is from finish back to start

Start with hip and knee flexed and during drive phase hip and knee extend

Question 20

Elliptical key points

Answer 20

Do not let knees come past toes when flexed

Forward motion will place an increased emphasis on quadriceps

Backward motion will place an increased emphasis on glutes and hamstrings

Question 21

Walking key points

(foot strike, stride, arms)

Answer 21

Foot strike: heel strikes first followed by a heel-to-toe action with the weight transferring from outside of foot towards the middle

Stride: Allow hips to move freely to increase stride length without rolling the hips

Arm Action: Elbows bent at 90 degrees with backward and forward movement with hands relaxed going from the chest to hip

Question 22

Running key points

(foot strike, stride, arms)

Answer 22

Foot strike: Heel strikes first followed by heel-to-toe with weight spread over the foot

Stride: Allow the hips to move freely to increase stride length without rolling the pelvis and keep the foot under the hips to avoid braking

Arm Action: Majority comes from lower arm with the forearms carried between the waist and chest