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CSCS > Chapter 20: Program Design for Aerobic Endurance Training > Flashcards

Chapter 20: Program Design for Aerobic Endurance Training Flashcards

1
Q

maximum amount of oxygen the pulmonary, cardiovascular and muscular systems can use during a certain period of intense exercise

A

max aerobic capacity or power
VO2max

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2
Q

true or false: as the duration of an aerobic endurance event increases, so does the proportion of the total energy that must be supplied by aerobic metabolism

A

true

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3
Q

there is a high correlation between what two things in aerobic endurance events?

A

VO2max and performance

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4
Q

highest percent of VO2max without accumulating lactate

A

lactate threshold

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5
Q

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

A

exercise economy

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6
Q

an improvement in ______ ________ can enhance maximal aerobic power or VO2max and lactate threshold

A

exercise economy

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7
Q

elite runners have a lower/higher stride frequency and shorter/longer stride length

A

higher stride frequency
shorter stride length

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8
Q

what type of training improves exercise economy and technique?

A

interval training

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9
Q

heart rate and oxygen consumption are closely related between what percentage range of VO2max?

A

50-90% VO2max

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10
Q

why are heart rate and oxygen consumption not closely related about 90% of VO2max?

A

oxygen debt

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11
Q

using more energy than oxygen consumed

A

oxygen debt

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12
Q

low heart rate training zones that give oxidative adaptations

A

zones 1 and 2

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13
Q

what oxidative adaptations come from low HR training zones 1 and 2?

A

improved fat burning
type I muscle fiber changes
aerobic base
cardiovascular structural changes

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14
Q

moderate heart rate training zone that gives mixed adaptations and is good for race pace/tempo runs?

A

zone 3

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15
Q

what zone is good for true aerobic training?

A

zone 2

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16
Q

what % VO2max do athletes train at in zone 1?

A

50-60%

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17
Q

what % VO2max do athletes train at in zone 2?

A

60-70%

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18
Q

what % VO2max do athletes train at in zone 3?

A

70-80%

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19
Q

what % VO2max do athletes train at in zone 4?

A

80-90%

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20
Q

what % VO2max do athletes train at in zone 5?

A

90-100%

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21
Q

for the average person, lactate threshold falls within what zone?

A

zone 3

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22
Q

anaerobic training zone at high heart rate that is good for long intervals and improving lactate threshold

A

zone 4

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23
Q

high intensity/high heart rate training zone that is good for improving lactate threshold and short duration HIIT workouts

A

zone 5

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24
Q

what adaptations take place during the high heart rate training zones 4 and 5?

A

improved lactate threshold
anaerobic enzyme upregulation
type IIx to type IIa muscle transition

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25
Q

what muscle fiber type transition takes place in zones 4 and 5?

A

type IIx to type IIa

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26
Q

muscle fiber type transition from type IIx to type IIa improves what aspect of performance?

A

fatigue resistance

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27
Q

adaptation that increases the ability to use fat as a fuel source

A

fat oxidation adaptation

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28
Q

fat oxidation adaptation is unregulated with what type of training?

A

aerobic

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29
Q

________ are specific to both the intensity of exercise and oxygen demand of the training stimulus

A

adaptations

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30
Q

true or false: enzyme adaptations are energy system specific

A

true

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31
Q

adaptations from endurance training can occur to what 3 body systems?

A

respiratory
cardiovascular
musculoskeletal

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32
Q

which body system sees the largest training effect with aerobic training?

A

cardiovascular

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33
Q

allows for improved oxygen delivery to the working muscles

A

high intensity aerobic exercise

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34
Q

increasing exercise intensity benefits the skeletal muscle adaptations by affected the muscle fiber __________

A

recruitment

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35
Q

most frequently used method for prescribing aerobic exercise intensity

A

heart rate

36
Q

220 - age =

A

age predicted max heart rate (APMHR)

37
Q

aerobic endurance training frequency in the off season

A

up to 5x/week

38
Q

aerobic endurance training frequency in season

A

daily or multiple workouts per day

39
Q

training frequency greater than __x/week may increase injury risk

A

> 5x/week

40
Q

are higher volumes required to maintain cardiovascular adaptations or to maintain strength?

A

cardiovascular adaptations/endurance

41
Q

training frequency required to maintain endurance

A

about 3-5x/week

42
Q

how many hours does it take to recover lost glycogen stores?

A

24 hours

43
Q

can be used to regulate intensity of aerobic endurance training across changes in fitness level, uses the 15 point Borg scale

A

ratings of perceived exertion

44
Q

1 MET = ____ ml kg min of oxygen consumption

A

3.5

45
Q

considered the amount of oxygen required by the body at rest

A

metabolic equivalent

46
Q

frequency, intensity, or duration should not increase by more than ___% each week

A

5-10%

47
Q

progression of intensity should be monitored to prevent ___________

A

overtraining

48
Q

low intensity training that is longer than race distance at 70% of VO2max, enhances the body’s ability to clear lactate

A

long slow distance training (LSD)

49
Q

what may be a disadvantage to LSD training if too much is used?

A

intensity is lower than that of competition = detraining

50
Q

chronic use of LSD training will cause what muscle fiber type transition?

A

type IIx to type I

51
Q

type of training that is at lactate threshold, at or or slightly above competition intensity to allow the athlete to develop a sense of race pace, improves running economy, and increases lactate threshold

A

race pace/tempo training

52
Q

______ race pace/tempo training is 20-30 minutes of continuous training at the lactate threshold

A

steady race pace/tempo training

53
Q

______ race pace/tempo training is a series of shorter intervals with brief recovery periods

A

intermittent race pace/tempo training

54
Q

type of training that enhances the body’s ability to sustain exercise at race pace?

A

race pace/tempo training

55
Q

type of training that provides an aerobic base and improves fat burning?

A

long slow duration training

56
Q

what type of training has low interference with strength gains? why?

A

long slow duration training
no lactate accumulation

57
Q

type of training with an intensity close to VO2max for intervals of 3 to 5 minutes to allow training at VO2max for a longer period of time

A

interval training

58
Q

work to rest ratio of interval training

A

1:1 work to rest ratio

59
Q

________ training should be used sparingly and only when training athletes with a firm aerobic endurance training base

A

interval training

60
Q

type of aerobic training that increases VO2max, enhances anaerobic metabolism, improves strength and economy, and good for build and specialty phases

A

interval training

61
Q

type of training conducted at intensities greater than VO2max with intervals lasting 30-90 seconds

A

high intensity interval training (HIIT)

62
Q

work to rest ratio for HIIT

A

1:5

63
Q

why are longer recovery periods needed between HIIT sessions?

A

training is done at a higher intensity above VO2max = oxygen debt/EPOC

64
Q

benefits of this type of training include improved running speed and economy + increased capacity and tolerance for anaerobic metabolism

A

HIIT

65
Q

this type of training improves the final kick in a race and has a potential increased risk of injury

A

HIIT

66
Q

type of training that combines multiple training methods and therefore uses a mixture of energy systems and provides a mixture of training adaptations

A

fartlek training

67
Q

an example of this type of training would be easy running at 70% of VO2max combined with hills or short, fast bursts at 85-90% VO2max

A

fartlek training

68
Q

true or false: aerobic endurance athletes use a linear periodization model

A

false, NON linear

69
Q

periodization goal for aerobic endurance training programs

A

get more sport specific closer to the season

70
Q

base training season of low intensity and longest duration exercise + strength training (zones 1 and 2)

A

off season

71
Q

build season that increases intensity, maintains or reduces duration, and incorporates all types of training, “competition work”

A

pre season

72
Q

competition season with low intensity and short duration training before race days, race distance race pace

A

in season

73
Q

tapering for endurance athletes

A

shorter duration
lower intensity
increased technique work

74
Q

tapering for endurance athletes typically lasts for how many days?

A

7-28 days to reach supercompensation

75
Q

active rest season to focus on recovery from the competitive season while maintaining sufficient fitness

A

post season

76
Q

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

A

cross training

77
Q

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

A

detraining

78
Q

true or false: in the absence of an appropriate training stimulus, the athlete experiences a loss of the physiological adaptations brought about by training

A

true

79
Q

objective of tapering

A

attain peak performance at the time of competition

80
Q

systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention

A

tapering

81
Q

true or false: benefits can be derived from performing strength training during aerobic endurance training

A

true

82
Q

what are some benefits for aerobic endurance training that can be achieved from strength training?

A

increased short term exercise performance, faster recovery from injuries, prevention of overuse injuries, and improve the final sprint breakaway

83
Q

as _______ increases, the atmospheric pressure drops, causing a reduction in the partial pressure, which acts as the driving force for gas exchange in the lungs

A

altitude

84
Q

aerobic endurance performance decrements upon acute altitude exposure may begin to occur at altitudes as low as ____m

A

700m

85
Q

acclimatization to altitude may occur at moderate altitudes between what day range?

A

12 to 14 days

86
Q

method commonly used by athletes seeking to benefit from altitude training, requires individuals to live at moderate altitudes and train at sea level

A

live high, train low method (LHTH)

87
Q

formula used to calculate the target heart rate during exercise, which is the percentage of an individual’s maximum heart rate

A

karvonen formula

CSCS (24 decks)

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