KIN 440 Ch. 20

•The objective of tapering the training regimen is to attain peak performance at the time of competition.

•Tapering before competition helps facilitate recovery and hydration as well as promoting increases in muscle and liver glycogen stores.

Increased strength is important for various aspects of aerobic competition including

-Hill climbing. -Bridging gaps between competitors during breakaways. -The final sprint or "push."

•Tapering is the systematic reduction of training duration and intensity combined with an increased emphasis on technique work and nutritional intervention.

-A typical tapering period can last between 7 - 28 days. -Typically, training volume is systematically reduced while intensity and frequency may be maintained.

•The physiological benefits derived from LSD training primarily include:

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

Resistance training Benefits that aerobic endurance athletes can experience from resistance training include:

-Faster recovery from injury. -Prevention of overuse injuries. -Reduction in muscle imbalances.

•Onset of blood lactate accumulation (OBLA) is a second increase in the rate of lactate accumulation.

-It typically occurs at higher relative intensities of exercise when the concentration of blood lactate reaches 4 mmol/L.

•Benefits derived from pace/temp training:

1.Improved running economy. 2.Increased lactate threshold.

•Disadvantages of LSD training:

1.The intensity is lower than employed during competition. 2.LSD training does not stimulate the neurological patterns of muscle fiber recruitment that are required during a race -This may result in adaptations in muscle fibers that are not employed during competition.

In order to be effective in maintaining aerobic capacity and fitness, cross-training must be equal in intensity and duration to the individual's primary mode of exercise

However, will not improve single-event performance to the same magnitude as mode-specific training only

•Important to avoid exercising at a higher intensity than the prescribed pace.

If the workout seems relatively easy, it is better to increase the distance than to increase the intensity.

•Exercise economy: a measure of the energy cost of activity at a given exercise velocity. oIndividuals with a higher exercise economy expend less energy during exercise to maintain a given exercise velocity.

In terms of running, better performers tend to have a slightly shorter stride length along with greater stride frequency •For cyclists, an increase in body mass and cycling velocity along with an inefficient body position generates greater wind resistance, resulting in a decrease in exercise economy. For swimmers, as stroke mechanics improve, energy demand for a given swimming velocity is reduced

Step 3: training intesity Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment oAs exercise intensity is increased, greater recruitment of Type II muscle fibers occurs to meet the increased power needs.

This training stimulus allows those fibers to become more aerobically trained, thereby possibly improving overall aerobic performance. ØExercise prescription commonly involves either HR, RPE, METs, or exercise velocity to monitor exercise intensity.

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

Training programs for females do not have to be different from males. Evidence indicates that males and females respond similarly to training programs

•At higher levels of fitness, athletes will reach a point where it is no longer feasible to increase frequency or duration of exercise.

When this occurs, progression in training can only occur through manipulation of intensity

•HIIT training can be particularly useful for developing the ability to improve running speed and economy.

oCan be particularly important towards the later stages of a race when the "final kick" or "push" is needed to pass a competitor or set a record/PR.

High intensity interval training (HIIT) •An individual needs to spend several minutes above 90% of VO2max for an optimal stimulus.

•As the work duration for a single exercise bout is increased, the energy contribution from anaerobic glycolysis will likely increase along with blood lactate levels.

Step 5: exercise progression Research seems to indicate that aerobic fitness does not decrease for up to 5 weeks when intensity of training is maintained and frequency decreases to as few as twice/week

•General recommendations are that individuals always include at least one recovery (or active rest) day/week of training. Exercise frequency, intensity, or duration should not increase by more than 10% each week

•If the rest intervals are too short in HIIT, an individual will be unable to put forth a quality effort on subsequent bouts (as well as an increased risk of injury).

•If the rest intervals are too long, many of the benefits experienced from challenging the anaerobic glycolytic system will likely diminish.

Long slow distance training •The fitness professional and athlete should remember that the term slow refers to a pace that is slower than typical race pace.

•Intensity and duration are typically characterized as "conversation" exercise, with the individual able to talk without undue respiratory distress.

•Lactate threshold (LT): The exercise intensity or relative intensity at which blood lactate begins an abrupt increase above the baseline concentration.

•LT begins at 50% to 60% of maximal oxygen uptakein untrained individuals and at 70% to 80% in aerobically trained athletes.

Fartlek Training •The word Fartlek originates from a Swedish term meaning "speed play." •Challenges all systems of the body and may help reduce the boredom and monotony associated with daily training.

•Likely to be able to increase VO2max and lactate threshold, as well as improve running economy and fuel utilization.

Cross training •Mode of training that can be used to maintain general conditioning in athletes during periods of reduced training due to injury or 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 employed during training.

•The purpose of pace/tempo training is to stress the individual at a specific intensity and improve energy production from both aerobic and anaerobic metabolism.

•Primary objective is to develop a sense of race pace and enhance the body systems' ability to sustain exercise at that pace.