Chapter 20 Program Design and Technique for Aerobic Endurance Training

Fartlek Training

(Fartlek) is Swedish for 'Speed play' -fast bursts of running (~85-90% VO2max) for short time periods. -can apply to cycling and swimming, etc... -challenges all systems and may help reduce boredom. -enhances VO2max -increases the lactate threshold -improves running economy -improves fuel utilization **only one Fartlek training day per week **duration - total distance or duration of the training portion of the session should approach the competition distance as the athlete becomes more highly trained. **intensity - athlete should run at intensity close to VO2max when completing the work bout portions of the Fartlek training sessions. PG 569-570

Power Measurement

- cyclists may use power-measuring cranks and hubs to regulate exercise intensity - metabolic rate is closely related to mechanical power production

Step 3: Training Intensity

-Adaptations in the body are specific to the intensity of the training session. -High-intensity aerobic exercise increases cardio-vascular and respiratory function and allows for improved oxygen delivery to the working muscles. -Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment to recruit more Type II muscle fibers. -Most accurate methods for regulating exercise intensity are to monitor oxygen consumption during exercise and calculate VO2max and periodically measure blood lactate concentrations to determine relationship to lactate threshold. -If can't do VO2max testing, you can use: HR, ratings of perceived exertion, metabolic equivalents, exercise velocity to monitor intensity

Step 5: Exercise Progression

-Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration. -always include at least one recovery or active rest day in each week of training. -Frequency, intensity, or duration should not increase by more than 10% each week. -When it is not feasible to increase frequency or duration, progression can occur with intensity manipulation. -Progression of intensity should be monitored to prevent overtraining. **Research shows that aerobic fitness does not decrease for up to 5 weeks when intensity of training is maintained and frequency decreases to as few as two times per week. Examples of Aerobic exercise progression pg/ 567

Successful aerobic endurance performance is dependent upon

-high maximal aerobic capacity (VO2max) -high lactate threshold -good exercise economy -high efficiency in using fat as a fuel source -high percentage of Type I muscle fibers **Improving VO2max helps up to a point. To sustain higher velocity many athletes use high-intensity-interval-training (HIIT)

Interval Training

-involves exercise at intensities close to VO2max. -work intervals should last between 3-5 min and can be as short as 30 sec -rest intervals for should be equal to work interval. Work:Rest Ratio (W:R) = 1:1 -Don't do this type of training until a firm base of aerobic endurance training has been attained -use sparingly because it is very stressful -benefits: increased VO2max and enhanced anaerobic metabolism **Frequency: 2 training days spread out during the week to allow recovery **Duration: total distance or duration of training portion of session should approach the competition distances as the athlete becomes more highly trained **Intensity: athlete should run at intensity close to VO2max when completing the work bout portions of interval training sessions.

Tapering

-use as athlete prepares for major competition -systematic reduction of training duration and intensity, combined with an increased emphasis on technique work and nutritional intervention. -objective using tapering is to attain peak performance at the time of competition. -typical tapering period may last 7-28 days -helps facilitate recovery and rehydration and promotes increases in muscle and liver glycogen stores -Linear taper is a gradual decrease in the overall daily training volume throughout the duration of the taper -Step taper is an abrupt and considerable reduction (normally >50%) in training volume that is maintained throughout the duration of the taper without fluctuation. -Progressive taper uses a combination of the linear and step tapering models. Rapid 10-15% immediate reduction in training volume with smaller more gradual reduction in volume at each tier. Training volume is systematically reduced while intensity and frequency are maintained.

High-intensity interval training

-uses repeated high-intensity exercise bouts interspersed with brief recovery periods -spend several minutes within the HIIT session above 90% of VO2max -short HIIT intervals ,45 sec -long HIIT intervals 2-4 min -increase anaerobic glycolysis -increase blood lactate levels -improve running speed and economy -helps in final kick or push needed to pass a competitor or set record time -Long-interval HIIT work-to-rest ratio: training 2-3min and rest <2 min. **Frequency: only 1 HITT training day per week **duration: work bouts >2 to 3 min with < or equal to passive recovery between reps **Reps: 6-10 reps x 2 min, 5-8 reps > or equal to 3 min **Intensity: athlete should swim at an intensity at or above 90% VO2max when completing the work bout portions of HIIT sessions

Metabolic Equivalent (MET)

1 MET = 3.5 ml*kg-1*min-1 of O2 consumption and is considered the amount of oxygen required by the body at rest. I.e. 10 METs = 10 times the oxygen uptake that is required by an individual at rest. Table 20.3 pg 565

Designing an Aerobic Endurance Program

1. exercise mode 2. training frequency 3. training intensity 4. exercise duration 5. exercise progression

Off-season (base training)

Begin with long duration and low intensity. Gradually increase intensity and, to a lesser extent, duration. Training increase should not be more than 5% to 10% per week.

Resistance Training

Benefits for aerobic endurance athletes: -faster recovery from injuries -prevention of overuse injuries -reduction of muscle imbalances -increase strength

Altitude

Elevation above sea level -low: >500 - 2000 m -moderate: >2000 - 3000 m -high: >3000 - 5500 m -extreme: > 5500 m -as you go higher percentage of O2 is the same at different altitudes. The atmospheric pressure drops causing a drop in partial pressure of O2 (PO2) which is the driving force for gas exchange in the lungs. **Decrements upon acute altitude exposure may begin to occur at altitudes as low as 700 m **Acclimatization to altitude may occur between 12-14 days at moderate altitudes up to 2300 m. **Some train at moderate altitude 2100-2150 to get ergogenic effect but must receive hypoxic dose of training > or equal to 12 hours/day for minimum of 3 wks at moderate altitude 2100-2150 m **Some Live high and train low (LHTL). Live at moderate altitudes 2000-3000 m and train near sea level.

Step: 4 Exercise duration

Exercise duration is the length of time of the training session. -Training duration is influenced by intensity: the longer the exercise duration, the lower the exercise intensity.

Step 1: Exercise Mode

Exercise mode is the specific activity performed by the athlete: cycling, running, swimming, and so on. The more specific the training mode is to the sport, the greater the improvement in performance.

Postseason (active rest)

Focus on recovering from the competitive season while maintaining sufficient fitness. Low training duration and intensity but enough overall exercise or activity should be performed to maintain a sufficient level of cardiorespiratory fitness, muscular strength and lean body mass. -Focus on rehab injuries and improving the strength of weak or underconditioned muscle groups

Heart rate

HR is most frequently used for prescribing aerobic exercise intensity because of its close relationship between HR and oxygen consumption, especially when the intensity is between 50-90% of FUNCTIONAL CAPACITY (VO2max), also called HEART RATE RESERVE (HRR) which is the difference between an athlete's maximal heart rate and his or her resting heart rate. -most accurate means of regulating intensity using this method is to determine the specific HR associated with the desired percentage of VO2max or the HR associated with the lactate threshold. If lab testing isn't available use AGE-PREDICTED MAXIMAL HEART RATE (APMHR). Table Target HR calculations pg. 564 using Karvonen method and percentage of max HR (MHR) method. Also see Table 20.1 pg 563 -just a prediction and can be inaccurate -age contributes 75% of variability of HR, also mode of exercise and fitness level must also be considered. **without the knowledge of an athlete's lactate threshold, a highly effective aerobic endurance training program cannot be developed.

Pace/Tempo training

Intensity at or slightly above competition intensity, corresponding to the lactate threshold -also called threshold training or aerobic-anaerobic interval training -2 ways to conduct pace/tempo training: steady and intermittent -Steady pace/tempo training is continuous training conducted at an intensity equal to the lactate threshold for durations of approximately 20 to 30 min. Purpose is to stress the athlete at a specific intensity and improve energy production from both aerobic and anaerobic metabolism. -Intermittent pace/tempo training (tempo intervals, cruise intervals, or threshold training) the intensity is the same as for a steady-threshold workout, but the training session consists of a series of shorter intervals with brief recovery periods between work intervals. **During pace/temp training it is important to avoid exercising at a higher intensity than the prescribed pace. If workout seems easy it is better to increase the distance than to increase the intensity. **Object of this type of training is to develop a sense of race pace and enhance the body systems' ability to sustain exercise at that pace. **involves the same pattern of muscle fiber recruitment as is required in competition. **benefits include: improved running economy and increased lactate threshold **Frequency: 2 training days spread out during week **Duration: exercise duration is shorter than race distance or duration to allow for higher intensity training **Intensity: athlete should cycle at high intensity or training pace, high respiratory stress is required to simulate race pace

Types of Aerobic Endurance Training Programs

Long, Slow Distance Training Pace/Tempo Training Interval Training Repetition Training Fartlek Training Table 20.4 pg. 567

In-Season (Competition)

Program should be designed around competition, with low-intensity and short-duration training just before race days. Types of training employed during the in-season are based on the continued goal of improving weaknesses and maintaining strengths of the athlete.

Maximal Aerobic Capacity

The greatest amount of oxygen and individual can take in, transport, and use for physical work

lactate threshold

The speed speed of movement or percentage of VO2max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels. -Studies show that an athlete's lactate threshold appears to be a better indicator of his or her aerobic endurance performance than VO2max. Maximal lactate steady state - the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body. ***This is the best indicator of aerobic endurance performance. **Athletes must improve their lactate threshold or maximal lactate steady state. Athletes need to do some training at elevated levels of blood and muscle lactate to maximize training improvements.

Long, Slow Distance training

Training distance greater than race distance (or 30 minutes to 2 hours) Intensities equivalent to 70% of VO2max Adaptations from this exercise include the following: -enhanced cardiovascular and thermoregulatory function -improved mitochondrial energy production and oxidative capacity of skeletal muscle -increased utilization of fat as a fuel -Enhances the body's ability to clear lactate -Causes an eventual shift of Type IIx fibers to Type I fibers *Intensity is lower than that of competition, which may be a disadvantage if too much LSD training is used. *does not stimulate the neurological patterns of muscle fiber recruitment that are required during a race, and this may result in adaptations in muscle fibers that are not used during competition **Frequency: 2 LSD training days spread out evenly during week **Duration: should approach length of competition (I.e. marathon) at least 1 or 2 of LSD sessions **Intensity: run at a lower intensity or training pace, high respiratory stress not required

Exercise Economy

a measure of the energy cost of activity at a given exercise velocity -Athletes with high exercise economy expend less energy during exercise to maintain a given exercise velocity. -stride length and frequency in running -cycling is affected by body mass size, cycling velocity and aerodynamic positioning. **An improvement in exercise economy can enhance maximal aerobic capacity (VO2max) and lactate threshold.

Cross-Training

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 -may reduce likelihood of overuse injuries because it distributes the physical stress of training to muscle groups different from those used during training. -multiple-event athletes use it to maximize performance in swimming, cycling and running. -adaptations of the respiratory, cardiovascular and musculoskeletal systems. -to be effective in maintaining V2max, cross-training must be equal in intensity and duration to the athlete's primary mode of exercise -cross-training will not improve single-event performance to the same magnitude as mode-specific training only

2. Which of the following types of training is conducted at an intensity equal to the lactate threshold? a. pace-tempo b. interval c. high-intensity interval training (HIIT) d. Farlek

a. pace-tempo

3. Which of the following is the method most commonly used to assign and regulate exercise intensity? a. oxygen consumption b. heart rate c. ratings of perceived exertion d. race pace

b. heart rate

1. Which of the following adaptations occur as an outcome of an aerobic endurance training program? I. increased oxygen delivery to working tissues. II. higher rate of aerobic energy production III. greater utilization of fat as a fuel source IV. increased disturbance o the acid-base balance a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only

c. I, II, and III only

4. The loss of physiological adaptations upon the cessation of training is an example of a. specificity of training b. cross-training c. detraining d. tapering

c. detraining

5. 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

d. off-season

A sound year-round aerobic endurance training program should be

divided into sport seasons with specific goals and objectives designed to improve performance gradually and progressively.

Preseason

focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training Strength and weaknesses of the individual athlete should determine the amount and frequency of each type of training.

Detraining

gradual deterioration of training adaptations due to termination of training or inactivity -try to reduce detraining by using primary mode of exercise at reduced frequency and intensity if possible.

Ratings of Perceived Exertion

system of monitoring exercise intensity based on assigning a number to the subjective perception of target intensity RPE may be affected by: -passive distracters -environmental temperature -age -sex -training status -fitness level -listening to music -watching tv or video -altitude -nutritional considerations -external feedback

Step 2: Training Frequency

the number of training sessions conducted per day or per week -higher exercise intensity may need less frequent training to allow sufficient recovery -lesser-trained athletes require more recovery days in the beginning -more training days and sessions per day in off-season **Recovery from individual training sessions is essential if the athlete is to derive maximum benefits from the subsequent training session. -exercise has been shown to improve following relative rest from difficult training sessions -obtaining sufficient rest, becoming rehydrated and restoring fuel sources are critical for recovery