Endurance Testing And Training Flashcards
(23 cards)
Which one of the following physiological thresholds typically occurs at the lowest exercise intensity?
Lactate Threshold (LT)
How is running economy typically calculated in exercise physiology?
The amount of oxygen consumed (VO₂) at a given running velocity
The highest workload at which a steady blood lactate concentration can be maintained above resting levels (typically ~3 to 5 mmol/L) is called:
Maximal Lactate Steady State (MLSS)
The first increase in blood lactate levels greater than 1 mmol/L above resting values typically defines which physiological threshold?
Lactate Threshold
During an incremental exercise test, when blood lactate concentration reaches 4 mmol/L, this point is typically referred to as:
Onset of Blood Lactate Accumulation (OBLA)
What typically happens to the Respiratory Exchange Ratio (RER) as exercise intensity increases?
It increases due to a greater reliance on carbohydrate metabolism
Which of the following best defines VO₂max?
The maximum rate at which the body can take in, transport, and use oxygen during intense exercise
What does critical power represent in exercise physiology?
The maximum work rate that can be maintained without continuous increases in VO₂, lactate, Pi, H⁺, and other fatigue-related metabolites
Landmark a =
Maximal sprinting speed
Landmark B
Critical speed
Which of the following best describes Anaerobic Speed Reserve (ASR)?
The difference between an athlete’s Maximal Sprint Speed (MSS) and Maximal Aerobic Speed (MAS)
Which of the following is not a key benefit of having high aerobic power?
Increased muscle hypertrophy and maximal strength development
World-class endurance runners typically reach their lactate threshold (LT) at ____% of their VO2max and their lactate turn point (LTP) at ____% of their VO2max.
80% and 90%
Which of the following is NOT a key use of determining an athlete’s Anaerobic Speed Reserve (ASR)?
Predicting an athlete’s maximal oxygen uptake (VO₂max)
Which of the following factors contributed the most significant improvement in repeated-sprint performance in highly trained soccer players?
A simultaneous increase in MSS, MAS, and ASR
What is the primary physiological adaptation expected from low-intensity, long slow distance (LSD) training in Zone 1?
Increased mitochondrial volume and improved fat oxidation efficiency
In a Three-Zone training model, which of the following statements best describes Zone 1 training?
Zone 1 training aims to keep lactate levels below 1.5 mmol, emphasising a low stress response and aiding in recovery.
In a polarized training model, what percentage of the total training volume should be conducted below the lactate threshold?
80%
In a Three-Zone model, which of the following best describes Zone 2 training?
Zone 2 training is conducted above lactate threshold but below the lactate turn-point (LTP), leading to elevated HR, VO2, and lactate in a steady state
In a Three-Zone Model, which of the following statements is true concerning Zone 3 training?
Zone 3 training above LTP leads to a rapid increase in heart rate, ventilation rate, RPE, and lactate, with exercise tolerance limited to only a few minutes and requiring recovery intervals
What is the most effective training strategy to optimize changes in VO2max?
Spending more time above 90% VO2max, optimizing the balance between intensity and volume
In a pyramidal training distribution, approximately what percentage of time or training volume should be spent above lactate threshold?
75%
How many days of recovery should you allow after a Zone 3 training session above the lactate turnpoint (LTP)?
At least 2 days
