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32 Cards in this Set
- Front
- Back
Maximal Aerobic Power (VO2max)
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Aerobic Endurance
Total energy demand that must be met by Aerobic metabolism |
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Lactate Threshold
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Ability to sustain energy production at the highest percentage of VO2max
Without the accumulation of late amounts of lactic acid in muscles/blood |
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Maximal Lactate Steady State
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The exercise intensity at which Maximal Lactate production is equal to Maximal Lactate Clearance
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Exercise Economy *
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Energy cost of activity at a given exercise velocity
Important factor of aerobic performance High economy (=) less energy used Improve exercise economy, Improve VO2mas and LT |
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Aerobic Endurance Training Program Variables
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1. Exercise Mode
2. Training Frequency 3. Training Intensity 4. Exercise Duration 5. Exercise Progression |
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Exercise Mode
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Specific Activity performed by an Athlete
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Exercise Frequency
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Number of training sessions conducted per day, per week
Dependent on interaction of exercise |
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Recovery
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Essential for each individual training session
Allows for maximum benefit from each training session Important post High Intensity |
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Intensity
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Effort expended during a training session
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Overload
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Intensity that taxes the body's system
Induces the desired physiological adaptations Too high results in fatigue and a premature end to the training session Best measured as %VO2max, or blood lactate If not possible, use heart rate |
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Functional Capacity (AKA. Heart Rate Reserve)
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Difference between athletes Max Heart Rate and Resting Heart Rate
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Age-Predicted Maximal Heart Rate (APMHR)
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220-age
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Karvonen Method
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APMHR - HRR
Target Heart Rate (THR) = (HRR x 3 x Intensity) + Rest Heart Rate (RHR) |
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Percentage of Maximal Heart Rate Method (MHR)
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APMHR
Target Heart Rate (THR) = (APMHR x 3 x Intensity) |
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Ratings of Perceived Exertion (RPE)
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Used to regulate intensity during Aerobic endurance training
Uses 15 Point Borg scale (6 light - 20 max) or Category Scale (0 nothing - 11 absolute max) |
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Metabolic Equivalent (MET)
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3.5 ml/kg/min
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Exercise Duration
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Length of time of the training session
Relation to Intensity (high training = small duration) |
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Exercise Progression Aerobic Training
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Initially involves increasing frequency, intensity, and duration
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Endurance Training Program: Long, Slow Distance Training (LSD)
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~70% VO2max
Training distance should be greater than race distance Duration: 30 mins - 2 hours |
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Pace/Tempo Training (AKA. Threshold Training, Aerobic/Anaerobic Interval Training
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Use Intensity at or slightly higher than Race Comp intensity
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Interval Training
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Exercise at an Intensity close to VO2max
Work Interval: 3-5 mins Rest Interval: 3-5 mins (or 1:1 WR Ratio) |
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Repetition Training (AKA. REPS)
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Intensities Greater than VO2max
Work: Between 30-90 secs Rest: 3-6 mins (WR Ration 1:5) |
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Fartlek Training
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Combination of several interval types of aerobic training and cross training
prevent boredom and monotony |
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Base Training
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Off-season
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Off-Seaon (Base Training) Aerobic Training
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Develop Base cardiorespiratory fitness
Long duration low intensity |
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Preseason Aerobic Training
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Focus on increasing intensity
Maintain/Reduce Duration Incorporate all types of training |
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In-Season (Competition) Aerobic Training
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Include comp/race days in training
Low-Intensity , Short Duration before comp |
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Postseason (Active Rest)
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Recover from previous competition
Low Training Duration and Intensity |
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Cross-Training
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Used to Maintain general conditioning during periods of reduced training
For Injury or recovery periods Adaptations in: Resp, Cardio, and Muscle |
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Detraining
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When athlete reduces the training duration/intensity or Stops Training All-Together
Losses physical adaptation from training |
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Tapering
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Import for major Aerobic competition prep
A systematic reduction of training duration and intensity Increase emphasis on technique work and nutritional intervention |
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Resistance Training and Aerobic Training
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Benefits:
Faster Recovery Prevention of Injuries Reduction of Muscular Imbalances Increased strength of Hill Climbs, Gap Bridging, Final Sprints |