ESD Programming

Question 1

describe esd prescription: # of sets

Answer 1

intensitydependent (n/a for continuous efforts)

Question 2

describe esd prescription: distance, time or reps

Answer 2

intensity dependent

Question 3

describe esd prescription: rest

Answer 3

less for aerobic/more for anaerobic

Question 4

describe esd prescription: load

Answer 4

body weight (* not in notes but can also do external load)

Question 5

describe esd prescription: intensity

Answer 5

variable-
zone1: least intense
zone 6: most intense

Question 6

describe esd prescription: frequency

Answer 6

1-6 sessions/week

Question 7

• how many of the zones are power dependent?

Answer 7

3

Question 8

how often can esd be performed?

Answer 8

everyday in theory

Question 9

describe esd considerations (how often zone 1 and 2 can be performed)

Answer 9

zone 1 & 2: less demanding on the body
- can be performed on back to back days with caution

Question 10

describe esd considerations (how often zone 3 and 4 can be performed)

Answer 10

zone 3 and 4: 1 day rest between training sessions
- depends on intensity level

Question 11

describe esd considerations (how often zone 5 and 6 can be performed)

Answer 11

zone 5 and 6: highly demanding on anaerobic system (*atp pcr on tail end)
- subject to neural fatigue due to high velocities
- best to give 48-72 hrs between anaerobic sessions
- can be followed with workouts in zone 1 or 2

Question 12

why is it good for zone 5 and 6 workouts to be followed by zone 1 or 2?

Answer 12

the worst thing you can do is be sedentary
- can flush metabolites by moving

Question 13

describe the principle of specificity in terms of ESD

Answer 13

• demand
• sport-specific (ie. field sport is ok for running based)
• applies to velocity and intensity
• balance
  *just because field sport athlete, doesn’t mean they always need running based conditioning

Question 14

progression is best - describe the overload principle

Answer 14

• applies to many training domains
• adaptations to stimuli
• prevent plateau effect in training
• progress training challenge
• volume: sets, distance, time, rest etc.
• work to rest ratio, can change rest time to make it harder

Question 15

we need to create a foundation first, what does this mean

Answer 15

aerobic base first, then anaerobic and then atp/cp
* if you don’t have aerobic baseline fitness, will take longer to recover

Question 16

describe progressions (create a foundation)

Answer 16

• progressively overloaded
• athlete must establish a base first
• increase speed and intensity
• improve aerobic performance

Question 17

describe zone 3 in terms of primary energy system, what it is important for, lactate and hr range

Answer 17

anaerobic lactic
40%- aerobic
60% - anaerobic
important for: recover within bouts of play or training
lactate: 6-14
hr: 92-95

Question 18

describe zone 4 in terms of primary energy system, what it is important for, lactate and hr range

Answer 18

anaerobic lactic
20% - aerobic
80% anaerobic

important for recovery within sets or bursts of power
lactate: 11-22
hr: 88-100

Question 19

describe zone 5 in terms of primary energy system, what it is important for, lactate and hr range

Answer 19

atp-cp
6% aerobic
94% anaerobic

important for ability torepeat high power output
lactate: 8-11
hr: 95-100

Question 20

describe zone 6 in terms of primary energy system, what it is important for, lactate and hr range

Answer 20

atp-cp
2% aerobic
98% anaerobic

important for ability to reach max power
lactate: 5-8
hr: 95-100

Question 21

describe zone 3 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets

Answer 21

rpe: 18
rpe SF: very hard
W:R ratio: 1:5-1:3
Duration: 30-60s
rest: 2.5-5 min
sets: 8-12 min

Question 22

describe zone 4 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets

Answer 22

rpe: 19
rpe SF: extremely/very hard
W:R ratio: 1:6-1:4
Duration: 12-30 s
rest: 1-3 min
sets: 8-12

Question 23

describe zone 5 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets

Answer 23

rpe: 20
rpe SF: extremely hard
W:R ratio: 1:12-1:6
Duration: 7-20 s
rest: 1-4 min
sets: 10-20

Question 24

describe zone 6 in terms of RPE, RPE subjective feeling, W:R ratio, duration, rest, sets

Answer 24

rpe: 20
rpe SF: extremely hard
W:R ratio: 1:20-1:10
Duration:3-6 s
rest: 30s-3 min
sets: 15-30

Question 25

describe the 5 step process for program designb

Answer 25

1) select exercise mode 2) determine training frequency 3) manage training intensity 4) determine exercise duration 5) exercise progression

Question 26

what does into selecting exercise mode?

Answer 26

type, specificity, modality

Question 27

what goes into determining training frequency?

Answer 27

session number, in season/off-season, training age

Question 28

what goes into managing training intensity

Answer 28

hr range, blood lactate, % velocity/time, perceived exertion

Question 29

what goes into determining exercise duration?

Answer 29

minutes, dictated by goal, coach's responsibility

Question 30

what goes into exercise progression

Answer 30

intensity/duration relationship, inc intensity = dec duration - training impact

Question 31

when programming esd, how are reps determined

Answer 31

reps: measurable (time, distance etc.) intensity -main factor that determines the number of reps performed - zone 1: less intense, longer time/distance duration - zone 5 or 6: higher intensity, less duration

Question 32

when programming esd, how is rest determined

Answer 32

rest: depends on work intensity - aerobic: less/no recovery, all work is continuous - anaerobic: longer recovery, more breaks

Question 33

when programming esd, how is loading determined

Answer 33

loading: typically body weight through movement - some alternatives to body weight: bike resistance, weights

Question 34

describe slow, long distance aerobic programming

Answer 34

- training is longer than race distance - 30-120 mins at ~70% v02 max - good for developing base level conditioning - inc. duration/recovery time - type 2x to type 1 - disadvantages: *take long time, joints under stress

Question 35

describe pace/tempo training

Answer 35

- training= competition intensity or lactate threshold >70% v02max - STEADY or INTERMITTENT

Question 36

describe steady pace/tempo training

Answer 36

- 20-30 mins - continuous - at lactate threshold - inc. movement economy - inc. lactate threshold

Question 37

describe intermittent pace/tempo training

Answer 37

- short intervals - rest periods - at lactate threshold

Question 38

describe interval training

Answer 38

- training intensity is greater than pace/tempo- 3-5 mins at v02max - work:rest = 1:1 - greater time spend near v02 max = inc. vo2 max - anaerobic metabolism - most effective with solid base of aerobic training

Question 39

describe repetition training

Answer 39

- highest training intensity level - 30-90 seconds > v02max - work:rest = 1:5 - 2-3 day rest periods between training sessions - anaerobic metabolism - improve capacity and tolerance of anaerobic metabolism

Question 40

describe zone 1: aerobic capacity

Answer 40

- equal work to rest ratios (1:1 or 1:2) - example: 30 sec on 30 sec off - circuit based training - full body finisher

Question 41

describe zone 2: aerobic power

Answer 41

- work to rest ratios of 1:2-3 - ex. similar to the above with an increase in intensity - full body finisher with jumping

Question 42

describe zone 3: anaerobic lactic capacity

Answer 42

- work to rest of 1:3-5 - ex. repeat shuttles of around 40-60m (30 sec)

Question 43

describe zone 4: anaerobic lactic power

Answer 43

- 1:4 - ex. 15 sec movement wiht 60 sec off (resisted shuffles)

Question 44

describe zone 5: atp capacity

Answer 44

- 1:6-8 ex. repeat sprint shuttles, greater duration, more sustained

Question 45

describe zone 6: atp power

Answer 45

- 1-8+ ex. all out linear sprint, longer distances, more rest - spring training