Essentials of S&C - CHAPTER 20
what has been shown to be a better indicator of aerobic endurance performance than both lactate threshold & V02 max?
maximal lactate steady state
what is the best indicator of aerobic endurance performance out of the 3: lactate threshold V02 max maximal lactate steady state
maximal lactate steady state
maximal aerobic capacity (V02 max)
maximum rate of oxygen consumption measured during incremental exercise
exercise economy
measure of energy cost of activity at a given exercise velocity
metabolic rate is closely related to what?
mechanical power production
if V02 max testing is not available, what can you use to regulate exercise intensity?
-HR (most frequently used) -ratings of perceived exertion -metabolic equivalents -exercise velocity
what is the work to rest ratio for interval training?
1:1 there should be as much work as there is rest. i.e. if there is 3 min of work, there should be 3 min of rest
what are the benefits to cross training?
-adaptations of respiratory, cardiovascular, & musculoskeletal systems -maintain some level of conditioning in single event athletes
metabolic equivalent (MET)
-also may be used to prescribe exercise intensity -one MET = 3.5ml x kg x min of 02 consumption & is considered the amount of 02 need by the body at rest
Farlek training:
-combo of several of the other types of training (LSD, pace/tempo, HIIT) but is generally associated with running -easy running combo with sprints -challenges all systems of the body & may help reduce the boredom & monotony associated with daily training -benefits: enhance V02 max, increase lactate threshold, improve running economy & fuel utilization -intensity: varies between LSD & pace/tempo training intensities -duration: about 20-60min -frequency: 1x/week
pace/tempo training
-employs an intensity at or slightly higher than race competition intensity -perform 1-2days/week -duration: 20-30min
what are the physiological benefits derived from LSD training? all of those changes will in turn, be able to do what?
-enhanced cardiovascular & thermoregulatory function -improved mitochondrial energy production & oxidative capacity of skeletal muscle -increased utilization of fat as fuel these changes will help clear out lactate faster, therefore meaning that lactate threshold will be improved. there also might be a shift to type 1 muscle fibers if this training method is used chronically
age-predicted maximal HR (APMHR)
-equation used to measure predicted max HR & is used as indicator of exercise intensity 220 - age = APMHR
frequency of training sessions depend on what (4)?
-exercise intensity -exercise duration -training status of athlete -specific sports season (off season, pre season, etc)
what are some benefits from adding resistance training to an aerobic endurance athlete?
-faster recovery from injuries -short term performance enhancements -prevention of overuse injuries -reduction of muscle imbalances -may improve climbing of hills, gaps bridges in breakaways and the final sprint.
high intensity interval training (HIIT)
-form of training that uses repeated high intensity exercise bouts interspersed with brief recovery periods -intensity: several minutes spent above 90% V02 max -short & long HIIT intervals can be used to elicit different responses -benefits: improves running speed & economy; helps in final "push" or "stretch" of race/competition -duration: 30-90sec with work ratio of 1:5 -frequency: 1x/week
what are the variables of a training program that are manipulated most in order to provide overload to the systems of the body?
-frequency -duration -intensity
what does tapering before competition do?
-helps facilitate recovery & rehydration & promotes increases in muscle & liver glycogen
what are the benefits of pace/tempo training?
-improved running economy -increased lactate threshold
what are the benefits from interval training?
-increased V02 max -enhanced anaerobic metabolism
what should the athlete focus on during the preseason?
-increasing intensity -maintaining or reducing duration -incorporating all types of training into the program
interval training
-intensity: close to V02 max -perform 1-2days/week -duration: 3-5min, but can be short as 30sec (work:rest ratio of 1:1) -very stressful on body & should be used sparingly
what is the work to rest ratio for HIIT training?
1:5
what are the common tapering models? describe them:
-linear: gradual decrease in overall daily training volume thru out the time of taper -step: abrupt & considerable reduction (normally more greater than or equal to 50%) in training volume that is maintained thru out the taper without fluctuation -progressive: combo of linear & step tapering; rapid 10-15% immediate reduction in training volume, smaller, more gradual reductions in volume each tier; training volume is systematically reduced while intensity & frequency are maintained
what are the factors that play a significant role in successful aerobic endurance performance?
-maximal aerobic capacity (V02 max) -lactate threshold -exercise economy -high efficiency in using fat as a fuel source -high percentage of type 1 muscle fibers
cross training
-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 bc it distributes the physical stress of training to muscle groups different from those used during training
what are the most accurate methods for regulating exercise intensity?
-monitor oxygen consumption during exercise to determine V02 max -periodically measure the blood lactate concentration to determine the relationship to the lactate threshold
describe the training program for an athlete in season:
-needs to be designed to incorporate competition or race days in the training schedule -low intensity & short duration training should precede competition days so that the athlete is rested and can recover
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 -athlete experiences a loss of the physiological adaptations brought about by training
the training year is divided into what?
-off season -pre season -in season -post season
describe the training for a post season athlete:
-recover -rehab injuries -enough exercise should be performed in order to maintain cardiorespiratory fitness, strength, & lean body mass
what should the main focus be during the post season?
-recovering from the previous season -rehab any injuries that occurred during season
long, slow distance (LSD) training
-refers to training at intensities equivalent to approx. 70% of V02 max (about 80% of max HR) -perform 1-2 days/week -distance: greater than race distance -duration: 30min-2hrs
to improve aerobic endurance performance, the training program must be designed to enhance the function of what body systems?
-respiratory system -cardiovascular system -musculoskeletal system
tapering
-systematic reduction of training duration & intensity, combined with an increased emphasis on technique work & nutritional intervention
ratings of perceived exertion (RPE)
-used to determine & regulate exercise intensity during aerobic endurance training -scale that an athlete picks from to determine how tired they feel from the training session
what are the types of aerobic endurance training programs (5)?
1. long, slow distance (LSD) 2. pace/tempo 3. interval 4. high intensity interval training (HIIT) 5. Fartlek
RPE scale 1-10
1. nothing at all (lying down) 2. extremely little 3. very easy 4. easy (could do this all day) 5. moderate 6. somewhat hard (starting to feel it) 7. hard 8. very hard (making an effort to keep up) 9. very very hard 10. maximum effort (can't go any further)
what are the 2 ways to conduct pace/tempo training?
1. steady 2. intermittent
typically, exercise frequency, duration, or intensity should NOT increase more than ____% each week
10%
an activity with a MET value of 10.0 requires _____ times the 02 uptake that is required by an individual at rest
10x
how long does it take your body to acclimate to altitude changes?
12-14 days
aerobic fitness has been shown not to decrease for up to _____ weeks when intensity of training is maintained & frequency decreases to as few as 2 times/week
5 weeks
the increases in progression that occur in training during the off season, should not be more than ____ to ____% per week
5-10% per week
how long does a typical tapering period last?
7-28 days
performance drops can be seen beginning at altitudes of _____m
700m
age contributes to ____% of the variability of HR
75%
percent max HR method
APMHR = 220 - age HR = APMHR X exercise intensity Again, do this twice to get the THRR
Karvonen method
Age predicted = 220 - age HRR = APMHR - RHR THR = (HRR X exercise intensity) + RHR THRR is determined by doing this twice
what type of training has been shown to possibly contribute to performance in highly trained athletes via improvements in peak power output, ventilatory threshold, hydrogen ion buffering, & utilization of fat as a fuel source?
HIIT training (high intensity interval training)
what method is most commonly & most frequently used to measure aerobic exercise intensity? why is that so?
HR this reason is the close relationship between HR & oxygen consumption, especially when the intensity is between 50-90% of functional capacity (aka V02 max), also called HR reserve, HRR, which is the difference between an athlete's max HR & their resting HR
what type of aerobic exercise has been deemed "conversation exercise," meaning that the athlete should be able to carry a conversation while doing the training
LSD training
what is the typical saying for athletes that want to benefit from altitude training? what does this mean?
Live High, Train Low the idea would be to live around 2k or 3k meters and train nearer to sea levels
an aerobic endurance athlete must train more than 2days/week in order to increase what?
V02 max
functional capacity is another term for what?
V02 max
an improvement in exercise economy can enhance what (2)?
V02 max (maximal aerobic capacity) lactate threshold
in long, slow distance (LSD) training, the term slow refers to what?
a pace slower than typical race pace
periodic increase in exercise intensity occur when an athlete has done what?
adapted to training stimulus & requires additional overload for continued improvements
RPE can be influenced by other factors, such as:
age sex training status fitness level few environmental factors, such as: listening to music, watching TV/video, temperature, altitude, nutritional considerations, external feedback
1 MET is the amount of 02 needed when?
at rest
how can athletes improve their lactate threshold and/or maximal lactate steady state?
athletes must conduct some training at elevated levels of blood & muscle lactate to maximize training improvements
high intensity aerobic exercise increases _______ & ______ function & allows for improved 02 delivery to working muscles. increasing exercise intensity may also benefit what by affecting muscle fiber recruitment?
cardiovascular, respiratory skeletal muscle adaptations
what is the most accurate means of regulating intensity by using HR?
determine the specific HR associated with the desired % of V02 max or the HR associated with lactate threshold **this requires lab testing**
off-season priority:
develop a base of cardiorespiratory fitness
what is the primary objective of pace/tempo training?
develop a sense of race pace & enhance the body systems "ability" to sustain exercise at that pace
successful performance in aerobic endurance competitions involving running, cycling, & swimming is dependent on the athlete's ability to cover a fixed ______ in the shortest ______ possible
distance time
training specificity
distinct adaptations to the physiological systems that arise from the training program
training intensity
effort expended during training session
maximal lactate steady state
exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body
progression of aerobic exercise usually involves increasing what variables?
frequency duration intensity
in LSD training, the training distance should be lesser/greater than race distance, or the duration should be how long?
greater than race distance at least 30min-2hrs
When altitude ________, atmospheric pressure goes down and so does partial pressure.
increases
adaptations in the body are SPECIFIC to the ______ of training
intensity
exercise duration is influenced by what other program design variable?
intensity
what has been shown to be a better indicator of an athlete's aerobic endurance performance than V02 max?
lactate threshold
without some knowledge of an athlete's _______ _______, a highly effective aerobic endurance program cannot be developed
lactate threshold
in aerobic endurance events, the best competitor among athletes with similar VO2 max values is typically the person who can sustain aerobic energy production at the highest percentage of their V02 max without accumulating large amounts of what in the muscles and blood? what is another term for this phenomena?
lactic acid lactate threshold
exercise duration
length of time of the training session
athletes with high exercise economy expend more/less energy during exercise to maintain a given exercise velocity
less
the longer the training session, the ______ exercise intensity
lower
do (aerobic) training programs have to differ for women vs men?
no, they do not have to be different. evidence has shown that both men & women respond similarly to training programs
base training can also be sometimes referred to training that occurs in the what?
off season
general recommendations for aerobic endurance programs are always include at least ____ day(s) in each week of training
one recovery/one active rest day
progression of training intensity should be monitored in order to avoid _______
overtraining
training frequency
refers to the number of training sessions per day or per week
exercise mode
refers to the specific activity performed by the athlete; i.e. running, cycling, swimming, etc.
recovery
rest from training very important that athlete gets this in order to get sufficient gains/increases in performance
exercise economy is an important factor in successful performance in ______ events
running
usually, a high intensity training session is ______ in duration
shorter
lactate threshold
speed of movement or percentage of V02 max at which a specific blood lactate concentration is observed or the point at which blood lactate concentration begins to increase above resting levels
list the aerobic training program design variables:
step 1: exercise mode step 2: training frequency step 3: training intensity step 4: exercise duration step 5: exercise progression
when the length of aerobic endurance exercise increases, what else increases?
the amount of total energy for aerobic metabolism increases too
HR reserve (HRR)
the difference between an athlete's max HR & their resting HR
the more specific the training mode is to the sport:
the greater the improvement in performance
pace/tempo training is often referred to as ______ training. why?
threshold training or aerobic-anaerobic interval training bc the intensity used corresponds to lactate threshold
what is the objective of tapering?
to attain peak performance at the time of competition
too much training could result in what? too little training could result in what?
too much: overtraining (usually occurs if training is 5+ days/week) too little: no positive adaptations will occur bc not enough stimulus to make them occur (must train more than 2x/week in order to increase V02 max)
HIIT training has been shown to contribute to performance in highly trained athletes via?
via improvements in: -peak power output -ventilatory threshold (point during exercise at which ventilation starts to increase at a faster rate than VO2) -hydrogen ion buffering -utilization of fat as a fuel source
has resistance training been shown to be beneficial to aerobic endurance athletes?
yes
