Week 7

Question 1

Target HR

Answer 1

(HRR x %intensity) + resting HR

Question 2

HRR

Answer 2

220-age

Question 3

Exercise progression

Answer 3

Increasing frequency, intensity, and duration (should not increase by more than 10% each week)

Question 4

Long, slow distance training

Answer 4

Slower than race speed (longer durations)

Question 5

Pace/tempo training

Answer 5

Intensity at or above competition level (improve energy production of all 3 systems)

Question 6

Interval training

Answer 6

Training close to VO2max for 3 to 5 min

Question 7

HIIT

Answer 7

Training at 90% for 2 to 4 minutes or greater than VO2max for 30 to 90 seconds

Question 8

Fartlek training

Answer 8

Easy exercise with short or fast bursts of exercise at 85-90% VO2max

Question 9

What does pace/tempo improve?

Answer 9

Lactate threshold and exercise economy

Question 10

What does interval training improve?

Answer 10

VO2max and anaerobic metabolism

Question 11

What does HIIT improve?

Answer 11

VO2max and running speed for final kick of race

Question 12

What does fartlek training improve?

Answer 12

Lactate threshold

VO2max

Running economy

Energy systems

Question 13

Off season

Answer 13

Long duration, low intensity (gradually increase intensity)

Question 14

Preseason

Answer 14

Increase intensity while maintaining/reducing duration

Question 15

In season

Answer 15

Designed around competition

Low intensity and short duration

Question 16

Post season

Answer 16

Focus on recovering from competitive season while maintaining fitness

Question 17

Tapering

Answer 17

Reduction of training to prepare for major competition

Question 18

How long does acclimatization to altitude take?

Answer 18

12-14 days in moderate altitude (months in extreme high)