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Fitness and athletic conditioning > Metabolic training > Flashcards

Metabolic training Flashcards

1
Q

Threshold prescription

Objective

A

-Highest steady state pace of athlete

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2
Q

Threshold prescription

Frequency

A

-2-4x/week

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3
Q

Threshold prescription

Intensity

A

80-90% HR max

Hurt but hold

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4
Q

Threshold prescription

Time

A

15-20 mins, no longer than 60-90 min

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5
Q

Threshold prescription

Type

A

Continuous e.g. 5-10 km run

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6
Q

LSD prescription

Objective

A

-Base training, building mileage

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7
Q

LSD prescription

Frequency

A

3-5 x/week

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8
Q

LSD prescription

Intensity

A

55-65% HR max

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9
Q

LSD prescription

Time

A

> 60 mins

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10
Q

Step 1 MAS

A

Time trial 5-7 mins

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11
Q

MAS long intervals prescription

Duration

A

2-4 mins

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12
Q

MAS long intervals prescription

W:R ratio

A

1:1

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13
Q

MAS long intervals prescription

Intensity

A

92-100% MAS

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14
Q

MAS long intervals prescription

Reps

A

4-8

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15
Q

MAS long intervals prescription

Sets

A

1-2

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16
Q

MAS long intervals prescription

Rest between sets

A

3 min

17
Q

MAS medium intervals

Duration

A

60-90 sec

18
Q

MAS medium intervals

W:R ratio

A

1:1

19
Q

MAS medium intervals

Intensity

A

100-120%

20
Q

MAS medium intervals

Reps

A

6-8

21
Q

MAS medium intervals

Sets

A

1-2

22
Q

MAS medium intervals

Rest between sets

A

3 min

23
Q

MAS short intervals

Duration

A

15-30s

24
Q

MAS short intervals

W:R ratio

A

1:1

25
Q

MAS short intervals

Intensity

A

120-145% MAS

26
Q

MAS short intervals

Reps

A

8-12

27
Q

MAS short intervals

Sets

A

1-3

28
Q

MAS short intervals

Rest between sets

A

3 min

29
Q

Long MAS intervals

Advantages (3)

A
  • Can be sport specific
  • Difficult (good for gen prep)
  • Good for explosive athletes with low MAS scores
30
Q

Long MAS intervals

Disadvantage

A

Might train below 100%. Need to train above for better results

31
Q

Short MAS intervals

Advantages (3)

A
  • Most effective interval combo for improving MAS
  • Also uses anaerobic system
  • Works in well with other training
32
Q

Short MAS intervals

Disadvantage

A

-Predictable

33
Q

Aerobic training periodisation

4

A

Develop base
Threshold
Interval training
Sport specific training

34
Q

Base training zone

A
  1. 65-75%

2. 80-85%

Fitness and athletic conditioning (13 decks)

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