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34 Cards in this Set
- Front
- Back
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Program design should increase |
Athletes VO2 max |
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Lactate threshold |
Point at which blood lactate levels begin to increase above resting levels |
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Lactate threshold as a performance indicator |
Some studies say better indicator of aerobic endurance perform than vo2 |
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Maximal lactate steady state |
Lactic acid production equals clearance |
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Exercise economy |
Energy expenditure at a given velocity |
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Exercise mode |
Specific activity performed by athlete (cycling, running, swimming) |
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Principle of specificity |
Training mode is specific to sport |
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Cross training |
Good for general fitness not sport related |
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Training frequency |
# training sessions per day or per week |
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Frequency depends on |
Intensity, duration, training status of athlete, and sport season |
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Training frequency how many days a week to increased vo2 |
2+ days a week |
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Recovery |
Adequate rest Nutrition Rehydration Replace glycogen (carbs if high intensity and/or long duration |
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Adaptations are specific to |
Training intensity |
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High intensity exercise |
Increases cardio and resp funct Type 2 fiber recruit for power Type 2 more aerobically trained |
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Monitoring intensity |
Blood lactate during high intensity Heart rate RPE METs Exercise velo Cycling power meters |
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Heart closely related to vo2 at |
50-90% heart rate reserve Diff bw max HR and Rest HR |
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Karvonen method |
In ppt |
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Rate of perceived exertion |
6-20 Can be inaccurate and influenced by environment |
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MET |
Metabolic equivalent tasks 3.5ml • kg-1 • min-1 |
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Power measurement |
In Watts |
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Functional threshold power |
Sustaining power over time |
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Duration is influenced by |
Intensity Longer duration lower intensity |
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Exercise progression |
Increasing frequency, intensity, and duration Should not increase more than 10% a week |
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Aerobic fitness does not decrease if |
Intensity maintained At least 2x a week |
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Long, slow distance |
Distance greater than race for 30 min-2 hours Intensity 70% vo2 |
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Adaptations of LSD |
Increased Cardio Thermal regulation Energy production Oxidative capacity Fat utilization Type 2x shift to type 1 |
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Pace/tempo (aka threshold) |
Intensity at or slightly above competition intensity |
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Two type of pace/tempo |
Steady pace- continuous at lactate threshold 20-30 minutes Intermittent tempo- same intensity as steady tempo but series of short bursts |
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Interval training |
Intensity close to vo2 max for 3-5 min Work:rest 1:1 Used sparingly |
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HIIT |
Repeated high intensity bouts Several minutes above 90% |
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HIIT long and short interval |
Short- 45 sec 90% Work:rest 1:5 Long- 2-3 mins |
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Fartlek training |
Combines other methods of training Easy running combined with hills at end |
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Seasons |
Off season: long duration, low intensity. Develop endurance Preseason: increase intensity In season: low intensity, short duration Post: active rest |
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Altitude |
Height above sea level 500 m to 5500 m Acclimatization 12-14 days Hypoxic dose 12 hours a day for min 3 weeks for ergogenic effect |
