CSCS Ch. 18 Aerobic Endurance Exercise Training

% of Maximal HR Method

(220 - age) x exercise intensity

Karvonen Method

- Age predicted max: 220 - age - HRR: Age predicted max - RHR - THR: (HRR x exercise intensity) + RHR

Benefits of Fartlek Training

- Challenges all systems of the body and may help reduce the boredom and monotony associated with daily training - Enhances V02 max - Increases lactate threshold - Improves running economy and fuel utilization

Benefits of Long, Slow Distance Training

- Enhanced cardiovascular and thermoregulatory function - Improved mitochondrial energy production and oxidative capacity of skeletal muscle - Increased utilization of fat as a fuel

Benefits of Pace/Tempo Training

- Improved running economy - Increased lactate threshold

Benefits of REPS Training

- Improved running speed - Enhanced running economy - Increased capacity for and tolerance of anaerobic metabolism - Beneficial for the final kick or push of an aerobic endurance event

Benefits of Interval Training

- Increased VO2 max - Enhanced anaerobic metabolism

Types of Aerobic Training

- Long, Slow Distance: 1-2 days per week; race distance or longer; 70% of VO2max - Pace/Tempo: 1-2 days per week; 20-30 minutes; At lactate threshold / slightly above race pace - Interval: 1-2 days per week; 3-5 minutes (1:1); Close to VO2max - Repetition: 1 day per week; 30-90 seconds (1:5); greater than VO2max - Fartlek: 1 day per week; 20-60 minutes; varies between LSD and pace/tempo intensities

Sport Season Objectives and Program Design

- Offseason: Develop sound conditioning base; 5-6 days a week; long duration; low-moderate intensity - Preseason: Improve factors important to aerobic endurance performance; 6-7 days a week; moderate to long duration; moderate-high intensity - Inseason: Maintain factors important to aerobic endurance performance; 5-6 days per week training and racing; short (training) duration; Low (training) intensity - Postseason: Recovery from competition; 3-5 days a week; short duration; low intensity

2 Ways to Conduct Pace/Tempo Training

- Steady: is continuous training conducted at an intensity equal to the lactate threshold for durations of approximately 20-30 minutes - Intermittent: the intensity is the same as for steady, but the training session consists of a series of shorter intervals with brief recovery periods between work intervals

Benefits of Resistance Training

-Faster recovery from injuries -Prevention of overuse injuries - Reduction of muscle imbalances

Work Intervals for Repetition Training

30-90 seconds and long recovery periods between similar sessions

Rest Intervals for Repetition Training

4-6 times as long as the work intervals (1:5)

Step 3: Training Intensity

Adaptations in the body are specific to the intensity, or effort expended during a training session

Age Predicted Maximal Heart Rate

Can be used as the basis for determining exercise Intensity

Pace/Tempo Training

Employs an intensity at or slightly higher than race competition intensity. The intensity corresponds to lactate threshold

Step 5: Exercise Progression

Exercise frequency, intensity, or duration should not increase more than 10% each week

Rest Intervals for Interval Training

For 3-5 minute work intervals should be equal to the whole interval, (1:1)

Recovery

From individual training sessions is essential if the athlete is to deriv maximum benefits from the subsequent training session

Interval Training

Involves exercise at an intensity close to VO2 max. - Allows the athlete to train at intensities close to VO2 max for a greater amount of time than would be possible in a single exercise session at a continuous high intensity

Fartlek Training

Is a combination of several of the previously mentioned types of training. - Challenges all systems of the body and may help reduce the boredom and monotony associate with dialy training

Exercise Economy

Is a measure of the energy cost of activity at a given exercise velocity. - Athletes with a high exercise economy expend less energy during exercise to maintain a given exercise velocity. - An improvement in exercise economy can enhance maximal aerobic power and lactate threshold

Cross Training

Is a mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or during recovery from a training cycle

Tapering

Is an important component of the training program as aerobic endurance athletes prepare for major competition. - Involves the systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional interention

Repetition Training

Is conducted at intensities greater than VO2 max

Long, Slow Distance Training

Is equivalent to approximately 70% of VO2max - The training distance should be greater than race distance, or the duration should be at least as long as 30 minutes to 2 hours - Intensity: "conversation" exercise

Heart Rate

Is likely the most frequently used method for prescribing aerobic exercise intensity

Maximal Aerobic Power (VO2max)

Is necessary for success in aerobic endurance events. Other important factors: - High lactate threshold - Good exercise economy - High ability to use fat as a fuel source - High percentage of Type I muscle fibers

Lactate Threshold

Is that speed of movement or percentage of VO2 max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels

Functional Capacity/Heart Rate Reserve

Is the difference between an athletes maximal heart rate and his or her resting heart rate

Primary Objective of Pace/Tempo Training

Is to develop a sense of race pace and enhance the body systems' ability to sustain exerces at that pace

In-Season (Competition)

Low-intensity and short-duration training days should precede scheduled competitions so that the athlete is fully recovered and rested

Postseason (Active Rest)

Main focus should be on recovering. Low-training duration and intensity are typical for the active rest phase. Should focus on rehabilitating injuries incurred during the competitive season and improving the strength of weak or underconditioned muscle groups

Detraining

Occurs when the athlete reduces the training duration or intensity or stops training altogether due to a break in the training program, injury, or illness

An exercise intensity that is too low does not

Overload the body's systems and induce the desired physiological adaptations whereas an intensity that is too high results in fatigue and a premature end to the training session

Offseason

Priority is to develop a base of cardiorespiratory fitness. Initially should be composed of long duration and low intensity workouts. The increase in training duration should not be more than 5-10% per week

Step 4: Exercise Duration

Refers to the length of time of the training session

Step 2: Training Frequency

Refers to the number of training sessions conducted per day or per week

Step 1: Exercise Mode

Referse to the specific activity performed by the athlete

Work Intervals for Interval Training

Should last 3-5 minutes, although they can be as short as 30 seconds

Preseason

The athlete should focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training into the program

Ratings of Perceived Exertion

Typically, the 15 point Bor scale is used, althugh the category-ratio scale could be used as wel

To be effective in maintaining V02max, cross training must

be equal in intensity and duration to the athlete's primary mode of exercise

The objective of tapering is

to attain peak performance at the time of competition