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NSCA CSCS Preparation > Chapter 20: program design and technique for aerobic endurance training > Flashcards

Chapter 20: program design and technique for aerobic endurance training Flashcards

1
Q

this type of training can help endurance athletes who already poses a high VO2max by improving peak power output, ventilator threshold, hydrogen ion buffering, and utilization of fat as a fuel source

A

HIIT

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2
Q

the speed of movement or percentage of VO2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels

A

lactate threshold

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3
Q

this may be a better indicator of aerobic endurance that VO2max

A

lactate threshold

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4
Q

the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body

A

maximal lactate steady state

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5
Q

considered to be a better indicator of aerobic endurance than both VO2max and LT

A

maximal lactate steady state

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6
Q

a measure of the energy cost of activity at a given exercise velocity

A

exercise economy

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7
Q

endurance athletes have an optimal exercise economy if their stride length, and frequency are this

A

slightly shorter, and greater frequency

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8
Q

exercise economy in cycling is affected by these 3 variables

A

body mass size, cycling velocity, and aerodynamic positioning

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9
Q

an improvement in exercise economy can have this affect

A

enhanced VO2max and lactate threshold

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10
Q

5 factors in order 1-5 for designing an aerobic training program

A 
mode
frequency
intensity
duration
progression
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11
Q

T/F: training twice a day, every other day was more effective at increasing glycogen stores than training every other day

A

True

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12
Q

increasing intensity of training could have this effect

A

more T2 fibers are recruited to causing them to become more aerobic

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13
Q

HR is closely related to VO2max in this intensity range

A

50-90%

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14
Q

functional capacity is also known as

A

heart rate reserve

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15
Q

HRR formula

A

max HR - resting HR

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16
Q

How to us the karvonen method

A

find age predicted MHR
find the HRR
Find the target heart rate (THR)

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17
Q

target HR formula (karvonen)

A

(HRR x exercise intensity) + RHR

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18
Q

how to use the maximal heart rate method

A

find APMHR

find THR

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19
Q

how to find THR for the maximal heart rate method

A

(APMHR x exercise intensity)

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20
Q

The NSCA uses this number scale for RPE

A

1-10

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21
Q

one MET is = to

A

3.5 ml/kg/min

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22
Q

cycling can use special equipment to do this following

A

find the power output to judge intensity

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23
Q

the duration of a training session is often influenced by this

A

intensity

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24
Q

research shows that aerobic fitness doesn’t decrease for up to 5 weeks when this occurs

A

intensity of training is maintained and frequency decreases to as few as two times per week

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25
frequency, intensity or duration should not increase more than this much each week
10%
26
how many active rest days are recommended each week at minimum
1
27
Types of aerobic endurance training (frequency per week, duration, intensity): long, slow distance (LSD)
1-2 race distance or longer ~70%vo2max, ~80%MHR
28
Types of aerobic endurance training (frequency per week, duration, intensity): pace/tempo
1-2 20-30 min at lactate threshold: at or slightly above race pace
29
Types of aerobic endurance training (frequency per week, duration, intensity): Interval
1-2 3-5 min (1:1, W:R ratio) close to VO2max
30
Types of aerobic endurance training (frequency per week, duration, intensity): High-intensity interval training
1 30-90 seconds (1:5, W:R ratio) greater than VO2max
31
Types of aerobic endurance training (frequency per week, duration, intensity): Fartlek
1 ~20-60 min varies between LSD and Pace/tempo training intensities
32
during LSD the athlete should be able to do this without undue stress
talk
33
benefits of LSD training (5)
``` cardiovascular function thermoregulation mitochondrial energy production oxidative capacity utilization of fat as an energy source ```
34
LSD changes these fiber types to this
Type 2x to type 1
35
the purpose of this type of training is to stress the athlete at a specific intensity and improve energy production from both aerobic and anaerobic metabolism
pace/tempo training
36
if pace/tempo training seems easy to the athlete then this should be done to the program
increase duration, not intensity
37
this type of training protocol improves running economy and increased lactate threshold
pace/tempo
38
benefits of interval training 2
increased VO2max | enhanced anaerobic metabolism
39
the word Fartlek means this in swedish
speed play
40
this type of training is likely to enhance VO2max, increase lactate threshold, and improve running economay and fuel utilization
Fartlek
41
the priority of this portion of training is to develop a base of cardiorespiratory fitness
off-season
42
inititally this training season should start with long-duration, and low intensity workouts, and increase in intensity and duration as the season progresses
off-season
43
duration should not be incrased for than this percent range from one week to the next
5-10%
44
during this season the athlete should focus on increasing intensity, maintaining or reduing duration, and incorporating all types of training into the program
preseason
45
this season needs to be designed to include competition or race days in the training schedule
in-season
46
these types of workout should be programed before a competition during the in-season
low-intensity and short duration
47
during this season the main focus should be on recovering from the previous competitive season, slow training duration and intensity are typical of this time
postseason
48
Objective of the off season
develop sound conditioning base
49
objective of the preseason
improve factors important to aerobic endurance performance
50
objective of the inseason
maintain factors important to aerobic endurance perforamnce
51
objective of the postseason
recovery from competitive season
52
Frequency of training per week: off-season
5-6
53
Frequency of training per week: preseason
6-7
54
Frequency of training per week: in-season
5-6 (training and racing)
55
Frequency of training per week: postseason
3-5
56
Duration of training: of season
long
57
Duration of training: preseason
moderate to long
58
Duration of training: in-season
short training, race distance
59
Duration of training: post season
short
60
Intensity of training: off season
low to moderate
61
Intensity of training: preseason
moderate to high
62
Intensity of training: inseason
low (training) high (racing)
63
Intensity of training: postseason
low
64
a mode of training that can be used to maintain general conditioning in athletes during times of reduced training due to injury or during recovery from a training cycle
cross-training
65
occurs when the athlete reduces the training duration or intensity, or stops training alltogether
detraining
66
the systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention
tapering
67
this type of taper is characterized by a gradual decrease in the overall daily training volume throughout the duration of the taper
linear taper
68
type of taper that is an abrupt and considerable reduction (normally greater than 50%) in training volume that is maintained throughout the duration of the taper without fluctuation
step taper
69
this type of taper uses a combination of linear and step tapering models. training volume is reduced while intensity and frequency are maintained
progressive taper
70
benefits of including resistance training as an aerobic athlete
faster recovery from injury prevention of overuse injuries reduction in muscle imbalances
71
this occurs at altitude
decrease in atomospheric pressure resulting in a dropp of partial pressure of oxygen
72
acclimatization to altitude may occur in this time frame
12-14 days to months
73
LHTL
live high, train low
74
using LHTL what altitude should the athlete live and, and train at
live at 2-3k | train at sealevel
75
starting position on a stationary bike
bottome of petal stroke has the knee bent at 25-30* | with the petal at 12oclock the top knee is about level with the hip and parallel to the floor
76
4 positions of rowing
start (catch) drive finish recovery
77
describe the start (catch) position in rowing
arms are exteneded, back is up, knees are bent until shins are vertical with the floor
78
describe the drive phase of rowing
hips and knees extend while arms begin to pull the handel to the abdomen just below the ribcage
79
describe the finish position of the rowing machine
legs are fully extended and arms are pulled back. siting slightly leaned back at the hips
80
describe the recovery portion of the row
return from finish position to start
81
how high should the steps be on a stair stepper
4-8 inches (10-20 cm)
82
where should the foot land during running
the foot should land approximately under the hips to avoid braking and spending to much time in the air
83
difference in arm movement from walking to running
in walking the majority of arm movement is in the upper arm, in running the majority of arm movement is in the lower arm

NSCA CSCS Preparation (25 decks)

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