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13 Cards in this Set
- Front
- Back
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ATP
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Adenosine Triphosphate
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PCr
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Phosphocreatine
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ATP/PCr System
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Anaerobic. Very high power, very short duration.
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The Glycolytic System
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Anaerobic. High power, limited duration.
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Aerobic System
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Low power, unlimited duration.
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RHR
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Resting Heart Rate
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Anaerobic Threshold
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Anywhere bellow that threshold you can sustain your activity for a very long time, anywhere above that threshold fatigue will eventually occur (the further above the threshold, the faster the byproducts will accumulate, and thus the faster you will get fatigued).
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Stroke Volume
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The amount of blood your heart pumps with each beat. This is the main limiting factor for the oxygen transport system.
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Low-Intensity Steady State
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Also referred to as “long slow distance” (LSD), the name is pretty self-descriptive: intensity is bellow the AT and duration is very long (generally 40+ minutes).
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Threshold Training
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This is a steady state effort at the AT, with a general duration of roughly 20-40 minutes. It can be carried out as a single continuous effort, or it can be split up to several parts with small breaks (breaks lasting between 10-30 seconds).
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High-Intensity Steady State (HISS)
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This is a steady sate effort above the AT, with a general duration of roughly 10-20 minutes. It can be carried out as a single continuous effort, or it can be split up to several parts with small breaks (breaks lasting between 10-30 seconds). Either way, it will result in significant levels of acidosis.
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High-Intensity Intermittent Training (HIIT)
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Maximal or near-maximal bouts of effort, with a general duration of roughly 20 seconds to 2 minutes (endurance athletes may opt for up to ~5 minutes per bout). The break times can vary from 5-10 seconds for the 20-second intervals to ~3 minutes for the 2-minute intervals. This is sometimes referred to as “lactic tolerance training”.
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Anaerobic Power Training
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Short bouts with very long breaks. When targeting the glycolytic system power production, the bouts typically last 15-30 seconds, and when targeting the ATP/PCr system the bouts typically last 5-6 seconds. Breaks generally last between 1-5 minutes.
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