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EXCI 352 > AEROBIC ENDURANCE TRAINING > Flashcards

AEROBIC ENDURANCE TRAINING Flashcards

1
Q

highest O2 consumption or exercise intensity achieved with _ 1.0 mM increase in blood lactate concentration above the pre-exercise level.

A

<

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2
Q

Lactate threshold if often used as a marker of what

A

anaerobic threshold

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3
Q

in untrained and trained athlete VO2max typically begin at

A

untrained: 50% to 60%
trained: 70% to 80%

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4
Q

what is onset blood lactate

A

is the exercise intensity at which the concentration of lactate in the blood reaches 4.0 mM.

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5
Q

what is maximal lactate steady state

A

is defined as the exercise intensity where maximal lactate production is equal to maximal lactate clearance within the body.

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6
Q

what is consider to be the better indicator of aerobic endurance performance between VO2 max, LT and maximal lactate steady state

A

maximal lactate steady state

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7
Q

An improvement in exercise economy
can enhance

A

maximal aerobic power & lactate threshold.

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8
Q

Factors That Affect Exercise Economy During Cycling

A

Body mass, Cycling velocity, and Aerodynamic positioning.

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9
Q

Better aerobic endurance performers have a slightly shorter/longer stride length & greater/lesser stride frequency compared to less successful performers.

A

shorter
greater

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10
Q

At high exercise intensities ≥ 70% VO2max
what is the fuel source

A

CHO than fat

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11
Q

in trained aerobic endurance athlete what is the energy contribution

A

At any given intensity, the fat contribution to energy production > less trained athletes

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12
Q

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

A

Conservation of muscle & liver glycogen.

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13
Q

Potential limitation during prolonged exercise

A

CHO availability

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14
Q

Carbohydrate ingestion during exercise improve what

A

Improves aerobic endurance performance in events lasting > 60 min

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15
Q

which muscle fibers are predominant in elite aerobic endurance athletes.

A

are predominant in elite aerobic endurance athletes.

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16
Q

characteristic type I muscle fibers

A

are predominant in elite aerobic endurance athletes.
have a high capacity for aerobic metabolism.
have a high mitochondrial density & oxidative enzyme capacity.
appear to be critical for aerobic endurance athletes.

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17
Q

To improve aerobic endurance performance
select activities that mimic as closely as possible to

A

the movement pattern employed in competition.

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18
Q

training depend on

A

an interaction of exercise intensity & duration,
the athlete’s training status, &
the specific sport season.

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19
Q

The regulation of exercise intensity:
is critical to what

A

success of each training session & ultimately the entire program

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20
Q

The most accurate methods for regulating exercise intensity are:

A

to monitor O2 consumption during exercise to determine its % VO2max, &
to periodically measure [blood lactate] to determine the relationship to the lactate threshold.

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20
Q

The most accurate methods for regulating exercise intensity are:

A

to monitor O2 consumption during exercise to determine its % VO2max, &
to periodically measure [blood lactate] to determine the relationship to the lactate threshold.

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21
Q

Most accurate means of regulating intensity using heart rate

A

Determine the specific HR associated with the desired %VO2max, or
Determine the HR associated with the lactate threshold.
Both require lab testing.

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22
Q

Less accurate means of regulating intensity with heart rate

A

Karvonen Method
Percentage MHR Method

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23
Q

what can be used to accurately regulate intensity when there are changes in fitness level.

A

rating of perceived exertion

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24
Q

is rating of perceived exertion A valid monitoring tool of aerobic exercise intensity.

A

yes

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25
Q

why does power measuring device is used in cycling

A

because metabolic rate is closely related to mechanical power production.

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26
Q

what power measuring device allow

A

Allows reproducible intensity efforts,
which are independent of environmental conditions.
unlike other methods of regulating aerobic exercise intensity such as HR, RPE, & training velocity.

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27
Q

each week of training.
Typically, exercise frequency, intensity, or duration should not increase more than _% each week

A

10%

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28
Q

When it is no longer feasible to increase either frequency or duration of exercise, only what can be manipulated

A

intensity

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29
Q

what are the disadvantage of low, slow distance training

A

Does not stimulate the neurological patterns that are required during a competitive race.
May result in adaptations in muscle fibers that are not used in competition.

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30
Q

purpose of pace/tempo training

A

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

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31
Q

2 Types of Pace/Tempo Training

A

Steady Pace/Tempo Training
Intermittent Pace/Tempo Training

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32
Q

what is steady pace/tempo training

A

Continuous training conducted at an intensity equal to the lactate threshold for durations of ~ 20-30 min

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33
Q

what is Intermittent Pace/Tempo Training

A

Training session is composed of a series of work:recovery periods.
Work Intervals
Shorter
Intensity = steady threshold workout
Recovery Periods
Brief

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34
Q

Intermittent Pace/Tempo Training is also referred as

A

as tempo intervals, cruise intervals, or threshold training.

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35
Q

what is high-intensity interval training

A

A form of training that uses repeated high-intensity exercise bouts interspersed with brief recovery periods.

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36
Q

Athletes need to spend several minutes above _% VO2max for an optimal stimulus.

A

90

37
Q

frequency of high-intensity interval training

A

1x/week

38
Q

An Example of an Appropriate Work-to-Rest Ratio for Long-Interval HIIT

A

Work intensity: ≥ 90% VO2max
Work interval: ≥ 2-3 min
Rest (relief) interval: ≤ 2 min

39
Q

what is fartlek training

A

is a combination of several of the previously mentioned types of aerobic endurance training

40
Q

Sample Fartlek Run

A

Easy running (~70% VO2max) combined with either
Hill work or
Short, fast bursts of running (~85-90% VO2max) for short time periods.

41
Q

fartlek training can be adapted for

A

cycling and swimming

42
Q

benefit of LSD training

A

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.

43
Q

benefit of pace/tempo training

A

Improved running economy.
Increased lactate threshold.

44
Q

benefit of interval training

A

Increased VO2max.
Enhanced anaerobic metabolism.
Improved running economy.

45
Q

benefit of HIIT training

A

Improved:
running speed.
running economy.
ventilatory threshold.
buffering of hydrogen ions.
utilization of fat as a fuel source
final kick or push at the end of an aerobic endurance race.

46
Q

benefit of fartlek training

A

enhance VO2max.
increase the lactate threshold.
improve running economy.
improve fuel utilization.

47
Q

what is cross-training

A

is a mode of training that can be used to maintain general conditioning in athletes during:
periods of reduced training due to injury or
recovery from a training cycle.

48
Q

when does detraining occurs

A

when an athlete reduces training frequency, duration, and/or intensity, or stops training altogether due to a break in the training program, injury, or illness.

49
Q

how can detraining can be minimize

A

can be minimized by continuing an athlete’s primary mode of exercise at a reduced frequency & intensity, if possible.

50
Q

what is tapering

A

is the systematic reduction of training duration & intensity, combined with an increased emphasis on technique work & nutritional intervention.

51
Q

objectif of tapering + benefit

A

To attain peak performance at the time of competition.
Helps facilitate recovery & rehydration.
Promotes increases in muscle & liver glycogen stores.

52
Q

what is linear tapering model

A

a gradual decrease in the overall daily training volume throughout the duration of the taper

53
Q

what is step tapering model

A

an abrupt & considerable reduction (≥ 50%) in training volume that is maintained throughout the duration of the taper without change

54
Q

what is progressive tapering model

A

is a combination of the linear & step tapering models.
rapid 10% to 15% immediate reduction in training volume, with smaller, more gradual reductions in volume at each tier.

55
Q

possible benefit of resistance training

A

Improvement in short-term exercise performance.
Faster recovery from injuries.
Prevention of overuse injuries.
Reduction of muscle imbalances.

56
Q

resistance training can improve what

A

hill climbing, bridging gaps between competitors during breakaways, & the final sprint.

57
Q

resistance training can improve what

A

hill climbing, bridging gaps between competitors during breakaways, & the final sprint.

58
Q

altitude is what

A

is the height above sea level ranging from > 500 m to > 5,500 m

59
Q

effect of acute altitude exposure

A

Decrements in aerobic endurance performance may begin at altitudes as low as 700 m.

60
Q

acclimatization to altitude may occurs when

A

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

61
Q

Recommendations for Optimizing Aerobic Endurance at Altitude

A

Arrive immediately before the competition, or
Up to 12 weeks of altitude exposure

62
Q

Training at Altitude to Produce an Ergogenic Effect

A

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).

63
Q

what is an Altitude training method commonly used by aerobic endurance athletes

A

live high, train low

64
Q

what does live high, train low means

A

Live at moderate altitudes (2,000 to 3,000 m), & train at near sea level.

65
Q

can live high, train low provide and ergogenic benefit

A

yes

66
Q

do endurance trained athlete and untrained individual demonstrate the same response to submaximal continuous training.

A

no

67
Q

what is submaximal. endurance training also know as

A

as continuous aerobic training or long, slow distance training.

68
Q

does An additional increase in submaximal endurance training (volume) in highly trained athletes appear to further enhance performance or associated physiological variables.

A

no

69
Q

In highly trained athletes submaximal endurance training does not further enhance:

A

Endurance performance
Maximal oxygen uptake
Anaerobic threshold
Economy of motion
Oxidative muscle enzymes.

70
Q

what is the only type of training that can improve endurance performance in highly trained endurance athletes.

A

HIIT

71
Q

central adaptation increase what

A

delivery of O2 to exercising muscle

72
Q

peripheral adaptation increase what

A

utilization of O2 by the working muscle

73
Q

Highly-Trained Athletes Compared to Untrained Individuals

A

Up to 3 to 4 x higher oxidative enzyme activity.
Up to 3 x more capillaries per muscle fibre.
A greater percentage of slow twitch muscle fibres.

74
Q

Highly-Trained Athletes Compared to Untrained Individuals

A

Up to 3 to 4 x higher oxidative enzyme activity.
Up to 3 x more capillaries per muscle fibre.
A greater percentage of slow twitch muscle fibres.

75
Q

has been shown to markedly increase VO2max in sedentary & recreationally active individuals.

A

10 week of HIIt

76
Q

broad definition of HIIT exercise

A

Repeated bouts of short to moderate duration exercise (10 s to 5 min) completed at an intensity that is greater than the anaerobic threshold.
Exercise bouts are separated by brief periods of low-intensity work or inactivity that allow a partial but often not a full recovery.

77
Q

purpose of HIIT

A

To repeatedly stress the physiological systems that will be used during a specific endurance-type exercise to a greater extent than that which is usually required during the activity

78
Q

which one btw HIIT and continuous submaximal training improve endurance performance to a greater extent

A

HIIT

79
Q

Most Common Response to HIIT in Untrained & Moderately Active Individuals

A

Improved Capacity for Aerobic Metabolism
Increased expression of type 1 fibres
Increased capillarisation
Increased oxidative enzyme activity

80
Q

The Influence of HIIT on Performance

A

3 km & 10 km running performance in middle & long-distance runners.
40 km time-trial performance in endurance-trained cyclists.
Increased physical work capacity (Ppeak).
Increased ventilatory threshold (Tvent).
No improvements have been observed in VO2max & economy of motion.

81
Q

Physiological Mechanisms to Improved Endurance Performance in Highly Trained Athletes Following HIIT -> central adaptation

A

Increase in stroke volume
Increased plasma volume
Hypervolaemia
An improvement in heat tolerance
Via an augmentation of cutaneous blood flow and/or sweating rate

82
Q

Proposed Physiological Mechanisms to Improved Endurance Performance in Highly Trained Athletes Following HIIT -> peripheral adaptation

A

Increased oxidative enzyme activity
Greater use of fatty acids
Increased glycolytic enzyme activity
Increased glycogenolytic capacity
Increased capacity of skeletal muscle to buffer H+ ions
Altered expression of Na+-K+-ATPase & SR Ca2+-ATPase
An up- or down-regulation of muscle cation pumps
Increases in myoglobin stores
Increased capillary density
Increased expression of type I fibres

83
Q

what are the other factor that improved endurance performance in highly trained athleted following HIIT

A

Biomechanical Changes
could improve exercise efficiency
Adaptation of the CNS
Attenuated muscle sympathetic nerve activity during exercise
Adaptation of the Endocrine System
Increased capacity for NE release during exercise

84
Q

HIIT Programme Optimization in Highly Trained Endurance Athletes

A

Optimal
Exercise intensity
Exercise duration
Number of interval bouts
Type of recovery between exercise bouts (active vs passive)
Duration of recovery between exercise bouts

85
Q

HIIT program requires manipulation according to

A

Periodization phase of annual training programmes
Athlete’s training status
Athlete’s individual response to a training stimulus

86
Q

Variables Used to Prescribe Endurance Exercise Training Intensities

A

VO2max
Anaerobic Threshold (AT)
Lactate Threshold (Tlac)
Ventilatory Threshold (Tvent)
Onset of Blood Lactate Accumulation (OBLA)
Vmax

87
Q

Variables Used to Prescribe Endurance Exercise Training Intensities

A

VO2max
Anaerobic Threshold (AT)
Lactate Threshold (Tlac)
Ventilatory Threshold (Tvent)
Onset of Blood Lactate Accumulation (OBLA)
Vmax

88
Q

what is V max

A

is a variable that has been used with reasonable success in prescribing endurance exercise training intensities in runners.

is the velocity at which VO2max is achieved.

89
Q

what is defined as the running speed during an incremental test at which VO2max is attained.

A

Vmax

90
Q

what has been shown to predict performance in middle- & long-distance running events.

A

Vmax

91
Q

what is Tmax

A

The time that an athlete can run at their Vmax.
The time to exhaustion at Vmax.
Highly subjective, even amongst runners with the same Vmax.
Fractional utilization of Tmax emerges as an appropriate marker for establishing interval duration.

EXCI 352 (14 decks)

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