Chapter 20-Program Design And Technique For Aerobic Endurance Training

Question 1

Which of the following adaptations occur as an outcome of an aerobic endurance training program?
I. Increased oxygen delivery to working tissues
II. Higher rate of aerobic energy production
III. Greater utilization not fat as fuel

Answer 1

ALL

Question 2

Which of the following types of training is conducted at an intensity equal to the lactate threshold?
A. Pace/tempo
B. Interval
C. HIIT

Answer 2

A. Pace/ Tempo

Question 3

Which of the following is the method most commonly used to assign and regulate exercise intensity?
A.O2 consumption
B. HR
C. race pace
D. RPE

Answer 3

B. HR

Question 4

The loss of physiological adaptations upon the cessation of training is an example of:
A. Specificity of training
B. Cross training
C. Detraining 
D. Tapering

Answer 4

C. Detraining

Question 5

The longest aerobic endurance training sessions should be performed during which of the following sport seasons?
A. Post season
B. Pre season
C. Off season

Answer 5

C. Off season

Question 6

Training Specificity refers to the distinct adaptations to the physiological systems that arise from the training program

Answer 6

True

Question 7

For a training adaptation to occur, a physiological system must be exercised at a level beyond that to which it is presently accustomed.

Answer 7

True

Question 8

As the duration of the aerobic endurance event increases, so does the proportion of the total energy demand that must be met by aerobic metabolism. Therefore, high ___ _____ ___ is necessary for success in aerobic endurance events.

Answer 8

Maximal aerobic capacity (VO2 max)

Question 9

Several studies have shown that an athlete’s lactate threshold appears to be a better indicator o his or her aerobic endurance performance than VO2 max

Answer 9

True

Question 10

A measure of the energy cost of activity at a given exercise velocity is referred to as the ___ ___

Answer 10

Exercise economy

Question 11

Several investigators have suggested that exercise economy is an important factor in successful performance in running events

Answer 11

True

Question 12

Training to improve ___ ____ is critical for aerobic endurance athletes.

Answer 12

Exercise economy

Question 13

Step 1: exercise MODE
step 2: training frequency
Step 3: training intensity
Step 4: exercise duration
Step 5: Exercise progression

Answer 13

True

Question 14

Exercise ___ refers to the specific activity performed by the athlete: cycling, running, swimming

Answer 14

MODE

Question 15

Training ___ refers to the number of training sessions conducted per day or per week.

Answer 15

Frequency

Question 16

____ from individual training sessions is essential if the athlete is to derive maximum benefits from the subsequent training session

Answer 16

Recovery

Question 17

Generally the higher the exercise intensity, the shorter the exercise duration. Adaptations in the body are specific to the ___, or effort expended during a training session.

Answer 17

Intensity

Question 18

An exercise intensity that is too low does not ____ the body’s system ad induce th desired physiological adaptations.

Answer 18

Overload

Question 19

__ ___ is likely the most frequently used method for prescribing aerobic exercise intensity.

Answer 19

Heart rate

Question 20

The difference between an athlete’s max HR and his or her resting HR

Answer 20

Heart rate reserve (HRR)

Question 21

If lab testing is unavailable, the the individuals ____ ___ max HR can be used for determining exercise intensity.

Answer 21

AGe predicted

Question 22

RPE scales can also be used to regulate intensity during aerobic endurance training.

Answer 22

True

Question 23

RPE scale 1-10

MAX HR 220-age

Answer 23

True

Question 24

_____ ____ may also be used to prescribe exercise intensity.

Answer 24

Metabolic equivalents

Question 25

I MET is equal to 3.5 ml x kg x min o o2 consumption and is considered the amount of O2 required by the body at rest.

Answer 25

True

Question 26

Exercise ___ refers to the length of time of the training session.

Answer 26

Duration

Question 27

Research indicates that aerobic fitness does not decrease for up to five weeks when intensity of training is maintained and frequency decreases to as few as two times per week

Answer 27

True

Question 28

Long slow distance (LSD) refers to training at intensities equivalent to approximately 70% of VO2 max

Answer 28

True

Question 29

____/ ___ training employees an intensity at or slightly higher than race competition intensity.

Answer 29

Pace/ tempo training

Question 30

Pace/ tempo training refers to ___ training

Answer 30

Threshold

Question 31

___ training involves exercise at intensities close to VO2 max. The work intervals should last between 3-5 minutes, although some can be as short as 30 seconds. The work to rest ratio should be 1:1.

Answer 31

Interval

Question 32

High intensity interval training is a form of training that uses repeated high intensity exercise bouts interspersed with brief recovery periods. 90% of VO2 max. Rest is critical

Answer 32

True

Question 33

Fartlek training is a combo of several of the previous trainings mentioned. Fartlek originates from Swedish word ___

Answer 33

Speed play

Question 34

The various types of training induce different physiological responses. Ideally a sound program would incorporate all types of training into athletes weekly, monthly, or yearly training schedule.

Answer 34

True

Question 35

Typically the training year is divided into phases that include ____, ____, _____, ____

Answer 35

Off season, pre season, in season, post season

Question 36

The priority of ___ season (base training) is to develop a base of cardio fitness, long duration low intensity workouts. Slowly increased

Answer 36

Off season

Question 37

During the ___ season the athlete should focus on increasing intensity, maintaining or reducing duration and incorporating all types of training into the program.

Answer 37

Pre season

Question 38

The ___ season (competition) training program needs to be designed to include competition or race days in the training schedule.

Answer 38

In season

Question 39

During the ___ season ( active rest) the main focus should be on recovering from the previous competitive season. Low duration and intensity.

Answer 39

Post season

Question 40

Other related issues when developing an aerobic endurance training program would be _____, _____, ___, and _____.

Answer 40

Cross training, detraining, tapering, and supplemental resistance training

Question 41

_____ 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

Answer 41

Cross training

Question 42

____ occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program.

Answer 42

Detraining

Question 43

___ is an. Important component of the training program as. Aerobic endurance. Athletes prepare for major competitions.

Answer 43

Tapering

Question 44

____ training is an important. But often overlooked factor in improving performance in aerobic endurance athletes.

Answer 44

Resistance training

Question 45

Aerobic endurance training exercises::

Answer 45

``` Treadmill Bike Rower Stair stepper Elliptical Walking Running ```