Endurance Training

Question 1

FITT Principle

Frequency

Intensity

Duration

Type

Answer 1

• Frequency
  
  • if intensity is constant, then the benefit from 2 vs. 4 sessions/wk is the same
  • weight loss = 5-7 days/weeks
  • < 2days/wk does not produce aerobic change
• Intensity
  
  • *Primary way to improve CV endurance
  • training level of 70% = max incr aerobic capacity
  • karvonen = THR = (HRmax-RHR)*% +RHR
  • 13 = somewhat hard
  • 16 = hard
  • *Talk test is key* = moderate exercise
• Duration (3-5x/week)
  
  • increased when intensity is limited
    
    • 3-5 min/day = deconditioned
    • 20-30 min/day = conditioned
  • Obese = longer duration, low intensity
• Type
  
  • large muscle groups that are activated in a rhythmic nature.

Question 2

Positve Effects of Aerobic Training

Answer 2

• Improved/Increased
  
  • improve breathing volumes and increased VO2 max
  • heart weight and volume
  • total hemoglobin and oxygen delivery capacity
  • cardiac output and SV
  • blood distribution to working muscles
• decreased
  
  • resting and submaximal exercise HR
  • resting blood pressure

Question 3

Types of Training Effects

Continuous

Circuit

Interval

Answer 3

• Continuous
  
  • 20-60 min
  • work rate increased progressively as training improvements achieved
  • overload via increased duration
  • most effective means to improve endurance in healthy people
• Circuit
  
  • improved endurance and strength by stressing aerobic and anaerobic energy
• Interval
  
  • longer the work interval the more aerobic stress
  • may achieve higher intensity work
  • total amount of work is greater than work of continuous training

Question 4

Common Errors Associated with MSK, CV, Pulm Endurance Training

Answer 4

• lack of ETT before training
• starting out too high/intense
• increasing intensity too fast
• exercise at too intense a level to stress anerobic
• insufficient warm up/cool down
• inconsistent training

Question 5

Exercise at High Altitudes

Answer 5

• > 6000 m = significant drop in performance
• decreased partial pressure O2 = decreased hgb saturation = hypoxia = compensatory hyperventilation = decreased CO2 = increased HR = metabolic alkilosis
• acclimatization
  
  • takes 2 weeks @ 2300 m and an additional 1 wk for every additional 600 m
  • decrease in plasma volume = increased hemoglobin = increased oxygenation
  • adjustments do not fully compensate = VO2max decreased by 2% for every 300 m above 1500 m
  • TRAINING AT ALTITUDE DOES NOT IMPROVE SEA LEVEL PERFORMANCE

Question 6

Exercise in Hot Weather

Answer 6

• to dec metabolic heat, blood is shunted to periphery thus, working ms are deprived of O2
• core temp increases and sweating increases
• fluids must be continuously replaced
  
  • maintain plasma volume
  • cold fluids emptied faster than warm
  • concentrated carb drinks impair gastric emptying and slow fluid replacement
  • glucose-polymer drinks do not impair physiological fucntioning and resupply lost electrolytes
• repeated head stress = acclimitization in 10 days
• obesity is major consideration