Cscs 18

Front 1

Factors Related to Aerobic Endurance Performance

Back 1

1. Max aerobic power- VO2max (duration of aerobic endurance event increases=proportion of total energy demand increases
2. lactate Threshold-the % of VO2max at which lactate levels begin to increase/accumulate in large amounts
3. exercise economy-energy cost of activity at a given velocity (expend less energy)

Front 2

maximal lactate steady state

Back 2

the exercise intensity at which maximal lactate production is equal to maximal lactate clearance within the body

Front 3

what improvement can enhance maximal aerobic power(vo2max) and lactate threshold?

Back 3

improved exercise economy

Front 4

1. Which of the following adaptations occur as an outcome of an aerobic endurance training program?
I. Increased Oxygen delivery to working tissues
II. Higher rate of aerobic energy production
III. Greater utilization of fat as a fuel source
IV. Increased disturbance of the acid-base balance

Back 4

I. Increased Oxygen delivery to working tissues
II. Higher rate of aerobic energy production
III. Greater utilization of fat as a fuel source

Front 5

3. Which of the following is the method most commonly used to assign and regulate exercise intensity?
a. Oxygen consumption
b. Heart rate
c. Ratings of perceived exertion
d. Race pace

Back 5

b. Heart Rate

Front 6

what are the aerobic endurance training program design variables?

Back 6

step 1: exercise mode
step 2: training frequency
step 3: training intensity
step 4: exercise duration
step 5: exercise progression

Front 7

research has shown that it is necessary to train how many times per week to increase VO2max

Back 7

more than 2x per week

Front 8

Using the Karvonen method, what is the target heart rate for a 30-year-old male aerobically exercising at 80% of his functional capacity if his resting heart rate is 60bpm?

Back 8

164 bpm
formula: [(HRR x Exs Intensity) + RHR]
220-30=190
HRR=190-60=130
[(130x.80) + 60]=164

Front 9

what is the heart rate reserve formula

Back 9

HRR= max HR - resting HR

Front 10

All of the following are physiological differences between elite long-distance cyclists and elite Olympic weightlifters EXCEPT:
a. Age-predicted HR max
b. Estimated VO2 max
c. Cross-sectional area of the triceps brachii muscle
d. Proportion of Type I to Type II muscle fibers

Back 10

Age-predicted HR Max

Front 11

Using the Karvonen formula, what is the target heart rate of a 40-year-old female athlete (with a resting heart rate of 80 beats per minute) who is prescribed and exercise training intensity of 60%?

Back 11

140bpm
formula:
MHR=180
HRR=180-80=100
[(100 x .60)+80]=140

Front 12

One MET is equal to =

Back 12

3.5 ml/kg/min of O2 consumption
it is considered the amount of O2 required by the body at rest

Front 13

Long, Slow Distance Training is equivalent to=

Back 13

approximately 70% Vo2max or 80% max HR

Front 14

this type of training employes an intensity at or slightly higher than race competition intensity and corresponds with the lactate threshold

Back 14

Pace/Tempo Training
(threshold training or aerobic/anaerobic interval training)

Front 15

what are the 2 way to conduct Pace/Tempo Training?

Back 15

1. steady-continuous intensity equal to the lactate threshold for 20-30 minutes
2. intermittent-intensity is equal to lactate threshold but is done is shorter intervals with brief recovery periods (also called tempo intervals, cruise intervals and threshold training)

Front 16

what is the purpose of pace/tempo training

Back 16

to stress the athlete at a specific intensity and improve energy production from both aerobic and anaerobic metabolism

Front 17

what is the primary objective for pace/tempo training

Back 17

enhance the body systems' ability to sustain exercise at that pace (this training involves the same pattern of MF recruitment as competition)

Front 18

what are the benefits of pace/tempo training

Back 18

improved running economy
increased lactate threshold

Front 19

2. Which of the following types of training is conducted at an intensity equal to the lactate threshold?
a. Pace/tempo
b. Interval
c. Repetition
d. Fartlek

Back 19

a. pace/tempo

Front 20

-this type of training involves exercise at an intensity close to VO2 max
-work intervals should be no longer than 5 minutes
-W:R =1:1

Back 20

Interval Training

Front 21

What are the benefits from interval training

Back 21

increased VO2max
enhanced anaerobic metabolism

Front 22

conducted at intensities greater than VO2max
Work intervals lasting btw 30-90 seconds
recovery periods 4-6 times as long as work intervals
W:R= ~1:5
frequency 1x week

Back 22

Repetition Training
REPS

Front 23

What are the benefits of REPS

Back 23

-improved running speed
-enhanced running economy
-increased capacity for and tolerance of anaerobic metabolism

Front 24

This type of training is beneficial for the final kick or push of an aerobic endurance race?

Back 24

REPS

Front 25

A runner is using repetition to improve her final kick in a 10km (6.2mile)race. Which of the following describes this type of training?
I. frequency: 1x/week
II. work: rest ration: 1:1
III. intensity: greater than VO2max
IV. work bout duration: 3-5 minutes

Back 25

Frequency 1x week
intensity greater than VO2max

Front 26

a combination of several types of training with in the work out
challenges all systems of the body and may help reduce boredom/monotony

Back 26

Fartlek Training
(ex: LSD run with fast burst of 85-90% max VO2 or hills)

Front 27

Fartlek training enhances

Back 27

vo2max
increases LT
improves running economy and fuel utilization

Front 28

what should the Off-Season (base training) be composed of in an aerobic training program

Back 28

long-duration low intensity work outs with progression to higher intensity
duration should be increased but not more that 5-10% per week

Front 29

What is the focus of pre-season in an aerobic training program

Back 29

increasing intensity, maintaining or reducing duration
incorporating all types of training into the program
strengths and weaknesses of the individual athlete should determine the amount and frequency of each type of training

Front 30

In season training includes:

Back 30

low intensity short duration training
days should precede scheduled competitions for full recovery
continue to improve strengths/weaknesses

Front 31

The longest aerobic endurance training sessions should be performed during which sport season?

Back 31

off season

Front 32

when the athlete experiences a loss of the physiological adaptations brought about by training

Back 32

detraining

Front 33

4. The loss of physiological adaptations upon the cessation of training is and example of
a. Specificity of training
b. Cross-training
c. Detraining
d. Tapering

Back 33

c. detraining