endurance training unit 3

Question 1

what are the general goals?

Answer 1

losing weight and enhancing cardiovascular fitness

Question 2

what are the 4 types of specificity in the training?

Answer 2

central vs. peripheral, oxygen requirements between modes, muscle activation and biomechanical, and metabolic specificity.

Question 3

what is central vs peripheral adaptation specificity?

Answer 3

central= cardiac output. peripheral=skeletal muscle, av O2 difference

Question 4

what is oxygen requirement specificity?

Answer 4

depends on the mode. and example is the VO2 max on a treadmill versus a cycle

Question 5

what is an example of muscle activation between exercise modes specificity?

Answer 5

it depends on the mode, if we want to run a marathon we do not want to spend all of our time riding a bike. we need to train the muscles we are going to use during the event

Question 6

what is an example of metabolic specificity?

Answer 6

this is intensity, if we want to run a marathon this is a low intensity sport compared to someone who needs to train for a 100 m dash.

Question 7

what is the 3 criteria in order for something to be “aerobic”

Answer 7

repetitive in nature= one foot in front of the other over and over, prolonged in duration= sustained in nature not just 2 minutes, and involves large muscle mass. if it is a small muscle mass you probably cant sustain.

Question 8

what is an example of a sport that is considered aerobic?

Answer 8

cross country counts, usually we dont say that hockey is aerobic.

Question 9

what are things that we base what type of exercises we would prescribe for a general goal such as CV fitness?

Answer 9

availability of equipment, environmental concerns (outside?), physical ability (disease? weakness?), fitness level (if low maybe low intensity), other limitations (hard at seeing? bad coordination?), familiarity with mode (have they exercised/done this before?), personal preference (if they hate it they are not going to do it), variety (so the program not boring), specific goal (weight loss? need to do something with high caloric expenditure)

Question 10

how to we choose exercise mode/selection for a person with specific goals such as training for an event?

Answer 10

the main mode is based on specificity, secondary modes based on: enhancement of aerobic or anaerobic power, injury prevention or management (if knee injury use cycle ergometer), muscular strength or endurance, active recovery (when the season ends light activity)

Question 11

what is PAD and what could we do to have them exercise?

Answer 11

peripheral artery disease, this causes pain in the calves when walking, claudication is a risk so we could do arm ergometer.

Question 12

what are 4 things that intensity is linked with?

Answer 12

cardiovascular enhancement, durtion of exercise (longer=usually lower intensity), bioenergenics ( if really high intensity burning carbs, if really low like sitting burning fat), perception of difficulty (need to be able to tolerate)

Question 13

how to we prescribe, monitor, and record intensity?

Answer 13

subjective perception (RPE 6-20 they tell us how it feels), heart rate (very objective easy to use), oxygen consumption (need metabolic cart, but can use HR to correlate after completed once), estimated METS (3.5 ml per met so 10 mets is 35 ml, high variability), and other quantifiable values such as fastest race time in past 3 months.

Question 14

how do we use HR to measure intensity?

Answer 14

we often set a target heart rate, sometimes we need to know HR max sometimes we dont, can estimate based on a set percent of estimated max.

Question 15

what are 2 ways we can determine HR max?

Answer 15

we can exercise them until they get there or we can estimate. often we dont exercise them that much because it can be dangerous. the most common estimate is 220-age (+ or - 10-15 beats, this is very high standard error of the estimate). thus we should use the one with the smallest error: 205.8- (0.685 * age) + or - 5-8 beats.

Question 16

what is the best method for determining the percentage of HR max we should work at?

Answer 16

the percent of HR reserve. we need to know HR max and resting HR.
HRR= ([HRmax - RHR] *intensity)+ RHR. this is sometimes also called the rate reserve method.

Question 17

why is the percentage of HR max flawed in determining what intensity we should exercise at?

Answer 17

because it uses our max heart rate and does not include resting. this is bad because our “target HR” could actually be lower than our resting HR. for example say max is 200 and want to exercise at 30% and their RHR is 70. this would tell us 200*.3=60 bpm which is 10 less than our resting

Question 18

what is another way we prescribe exercise based on heart rate with perhaps a clinical population?

Answer 18

we use an absolute number. for example in cardiac rehab maybe we say we dont want you exercising at more than 20 bpm below or above RHR

Question 19

how do we usually measure frequency?

Answer 19

in sessions per week. not usually days per week because some exercise 2 times per day.

Question 20

what are usually the limiting factors in aerobic exercise?

Answer 20

NOT THE HEART, in normal conditions (without disease and not a high level endurance sport like triathalon) the heart cannot be overworked and make us stop. things that do make us stop are: skeletal muscle fatigue, musculoskeletal injury, motivation and other psychological factors.

Question 21

what does frequency depend on?

Answer 21

goal, time availability, mode of exercise, and duration

Question 22

what are some modes that have different demands? and what are some risks with some modes?

Answer 22

weight bearing vs non (running vs cycling), high impact vs. low impact (running versus elliptical), large muscle mass vs. small muscle mass. the risk with constant impact is stress fractures, and also not having adequate recovery for the skeletal muscle.

Question 23

what are the general guidelines for aerobic training for the average person for minimal health and fitness?

Answer 23

3 to 5 times per week

Question 24

how should beginners start an aerobic training program?

Answer 24

begin with 2-3 days per week with at least 1 rest day in between. if they can tolerate more stress we can add another day after a few weeks.

Question 25

what is the goal for increase?

Answer 25

make it so the person can and will comply with and falls within the goals. we need to be interested in what they are willing to do. and if they reach a point where they dont want to increase anymore, then just maintenance.

Question 26

what is duration dependent on?

Answer 26

intensity (if really high cant sustain) , goals, motivation and psychological factors, and time constraints.

Question 27

what is the minimum necessary duration for health benefits?

Answer 27

30 minutes per day. it can be broken down into sections of 10 minutes each but NO LESS.

Question 28

why do injuries occur when in a fatigued state?

Answer 28

because bad technique can start to happen when the muscles are fatigued, we compensate. if an athlete does bad technique their whole life than we should just leave it if it works for them.we do not want to try and correct it and then injure because the body has adapted to that way of doing things.

Question 29

what are 3 negative things with changing technique in an elite athlete?

Answer 29

psychological concerns, injury because the body is not used to doing it the correct way, and a decrease in performance.

Question 30

what is a common way to measure duration with aerobic training?

Answer 30

in hours. with resistance training it is usually minutes. nobody resistance trains for hours on end. the endurance athletes can go for a long time because: they have worked up to that level and maybe genetic predisposition.

Question 31

what substrate is the limiting factor with prolonged aerobic activity?

Answer 31

carbohydrates. we have a limited storage in the skeletal muscle and in the liver. this is why during a marathon we should supplement with gels and gatorade.

Question 32

what is it called when we are low on carbs?

Answer 32

bonkey. this is the wall that is hit around 20 miles into a marathon.

Question 33

what are 2 ways we can progress aerobic training?

Answer 33

changing the duration or changing the intensity. with higher intensity we increase the RER which increases our use of carbs.

Question 34

what is the objective criteria we use to progress?

Answer 34

intensity (heart rate), duration (time), and attainment of standards (if they got to where they want to be-maintenance). to be objective we need numbers involved!

Question 35

what is the subjective criteria we use to determine progression?

Answer 35

ask how the individual feels (in their own words), and how the individual appears (in your opinion)

Question 36

what are specific goals?

Answer 36

competing in an event, or just preparing for physical fitness tests for employment or retuning to work. another example is training to take the PT test for the army

Question 37

what is the purpose o a warm up?

Answer 37

gradually increase heart rate, blood flow, blood pressure,and muscle temperature. we also want to warm upthe neuromuscular system (motor control and biomechanics) this is not as big as with strength training

Question 38

what is the purpose of a cool down?

Answer 38

gradually decrease the hemodynamic parameters, maintain adequete circulation via gradual decline in cardiac output. work as a skeletal muscle pump to get blood back to the brain, and so we dont get pooling.

Question 39

what are the types of aerobic training programs?

Answer 39

LSD, pace-tempo training, interval training, circuit training,

Question 40

what is LSD aerobic training?

Answer 40

long slow distance, long duration and distance at a low intensity. packing on the milage, high volume.

Question 41

what is pace-tempo training?

Answer 41

higher intensity, not quite at the lactate threshold but we do this to increase our lactate thresh. an example is running 8 min miles for 5 miles.

Question 42

what is interval training?

Answer 42

usually very high intensity, short duration. an example is 400 m sprints repeatedly. maybe even for 2 miles if marathoner, it is to increase the LT NOT FOR KICK AT THE END OF A RACE

Question 43

what is circuit training?

Answer 43

some use it to increase aerobic fitness but maybe for really unfit person.