Chapter 20 Flashcards
(25 cards)
What is aerobic endurance training?
Training that improves the body’s ability to sustain prolonged exercise using oxygen.
What is VO2max?
The maximum amount of oxygen the body can utilize during intense exercise.
What are the five types of aerobic training?
Long, slow distance; pace/tempo; interval; HIIT; fartlek.
What is long, slow distance (LSD) training?
Training at 70% VO2max for extended periods to build base endurance.
What is pace/tempo training?
Training at lactate threshold to improve race pace and metabolic efficiency.
What is interval training?
Alternating high-intensity bouts with rest to increase VO2max.
What is high-intensity interval training (HIIT)?
Repeated short-duration efforts at or above VO2max.
What is fartlek training?
A combination of LSD, pace, and interval work in a single session.
What training variables must be managed?
Intensity, frequency, duration, mode, and progression.
How is intensity monitored in aerobic training?
Heart rate, RPE, VO2max, and lactate threshold.
What is the Karvonen method?
A formula to determine target heart rate using HR reserve.
How does aerobic training affect stroke volume?
It increases, improving cardiac output.
What is tapering?
A reduction in training volume before competition to enhance performance.
How often should aerobic athletes train per week?
5 or more sessions depending on goals and intensity.
What is the importance of cross-training?
Reduces injury risk and training monotony.
What is the effect of training at altitude?
Stimulates red blood cell production but requires adaptation.
What is overtraining syndrome?
Chronic fatigue, performance decline, and mood disturbance due to excessive training.
What is detraining?
Loss of adaptations due to insufficient training stimulus.
How does aerobic endurance improve metabolism?
Increases fat oxidation and mitochondrial density.
How is aerobic power developed?
With training near VO2max or at lactate threshold.
What is the goal of aerobic base training?
To build cardiovascular foundation and improve efficiency.
What are signs of aerobic overreaching?
Fatigue, decreased performance, and disturbed sleep.
What is the impact of aerobic training on blood volume?
Increases total volume and plasma content.
Why is running economy important?
It reflects efficiency and performance potential.
