CH 20; Program Design and technique for aerobic endurance training

high intensity interval training

A form of training that uses repeated high-intensity exercise bouts interspersed with brief recovery periods.

long slow distance training (LSD)

A form of training usually lasting between 30 minutes and 2 hours, with an intensity near 70% of V̇O2max.

interval training

A form of training with work intervals:rest intervals set equal (e.g., 3 minutes:3 minutes), with work intervals being close to V̇O2max.

Karvonen method

A formula for calculating age-predicted maximum heart rate, heart rate reserve, and target heart rates for an athlete.

exercise economy

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

fartlek training

A mode of training incorporating several methods of training that challenge all body systems.

cross training

A mode of training often used to maintain general conditioning in athletes during periods of reduced training due to injury or recovering from a training cycle.

tapering

A portion of the training program that uses systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention.

off season

Also known as base training. The time when training focuses on developing a base cardiorespiratory fitness.

base training / 5-6 / low-mod

Also known as the off-season. Typically a time for developing base cardiorespiratory fitness. -Frequency = ____days/wk -duration= long -intensity = _____

overload

An excessive load placed on the body, with the expectation of increasing capabilities.

functional capacity

Another term for V̇O2max.

pace/tempo training

Approximately 20 to 30 minutes; performed at an intensity at the lactate threshold—at or slightly above race pace.

c

Dr. Rana is performing interval training on her indoor bike. If she is performing these intervals at an intensity close to VO2max, and each interval lasts for three minutes, how long should she rest between each interval? 1 minute B. 2 minutes C. 3 minutes D. 4 minutes

c

If Susan currently runs 30 miles per week, and she wants to progress her mileage, what is the maximal amount that she could increase her mileage the next week if she follows the general rule of progression given in class? A. 1 mile B. 2 miles C. 3 miles D. 4 miles

70 / 80

LSD training typically has athletes training at ______% of VO2 max or ___% of HR max

duration

The amount of time an athlete spends performing a certain activity.

heart rate reserve

The difference between an athlete's maximal heart rate and resting heart rate.

intensity

The effort expended during a training session.

maximal lactate steady state

The exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body.

d

The longest aerobic endurance training sessions should be performed during which of the following sport seasons? A. postseason B. preseason C. in-season D. off-season

maximal aerobic capacity (VO2 max)

The maximum amount of oxygen that the cells can use during intense exercise.

frequency

The number of training sessions conducted per day or per week.

in season / 5-6 / low / high

The period of training when an athlete is in the competitive season; objective is to maintain factors important to aerobic endurance performance -frequency = ___ days/wk -Duration= short (training) or race distance -Intensity = ____(training) ____Racing

detraining

The period of training when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness.

mode

The specific activity performed by an athlete.

lactate threshold

The speed of movement or percentage of V̇O2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels.

preseason / 6-7 / mod-high

The time when an athlete focuses on increasing intensity and maintaining or reducing duration of activity; objective is to improve factors important to aerobic endurance performance -frequency= ____days/wk -duration = mod to long -Intensity = ____

recovery

Time allowed for the body to return to homeostasis.

b

Which of the following is NOT an objective of Pace/Tempo training? A. Improve running economy B. Improve VO2max C. Develop a sense of race pace D. Increase lactate threshold

a

Which of the following is a type of aerobic endurance training that involves easy running (70% VO2max combined with short, fast bursts of running (85-90% for short time periods? . A. Fartlek B. High Intensity Interval C. Aerobic-Anaerobic Interval D. Pace/Tempo

step taper

abrupt and considerable decrease (>= 50%) in training volume that is maintained through out the rest of the taper

2 / 3 / 2

an appropriate work:rest ration for a HIIT workout would be >= ____to ____ at >=90% VO22 max: <= _____ minutes rest

10

exercise frequency, intensity, and duration should not increase more than ____% each week

linear taper

gradual decrease in overall daily training volume

1:1

interval training work:rest ratio

postseason (active rest) / 3-5 / low

objective is recovery for competitive season -frequency = _____ days/wk -duration = short -intensity = _____

90

optimal HIIT intensity is above ____% of vo2 max

progressive taper

rapid 10-15% reduction in training volume with smaller more gradual reduction in each tier