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32 Cards in this Set

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Maximal Aerobic Power (VO2max)
Aerobic Endurance

Total energy demand that must be met by Aerobic metabolism
Lactate Threshold
Ability to sustain energy production at the highest percentage of VO2max

Without the accumulation of late amounts of lactic acid in muscles/blood
Maximal Lactate Steady State
The exercise intensity at which Maximal Lactate production is equal to Maximal Lactate Clearance
Exercise Economy *
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
Aerobic Endurance Training Program Variables
1. Exercise Mode

2. Training Frequency

3. Training Intensity

4. Exercise Duration

5. Exercise Progression
Exercise Mode
Specific Activity performed by an Athlete
Exercise Frequency
Number of training sessions conducted per day, per week

Dependent on interaction of exercise
Essential for each individual training session

Allows for maximum benefit from each training session

Important post High Intensity
Effort expended during a training session
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
Functional Capacity (AKA. Heart Rate Reserve)
Difference between athletes Max Heart Rate and Resting Heart Rate
Age-Predicted Maximal Heart Rate (APMHR)
Karvonen Method

Target Heart Rate (THR) = (HRR x 3 x Intensity) + Rest Heart Rate (RHR)
Percentage of Maximal Heart Rate Method (MHR)

Target Heart Rate (THR) = (APMHR x 3 x Intensity)
Ratings of Perceived Exertion (RPE)
Used to regulate intensity during Aerobic endurance training

Uses 15 Point Borg scale (6 light - 20 max)
Category Scale (0 nothing - 11 absolute max)
Metabolic Equivalent (MET)
3.5 ml/kg/min
Exercise Duration
Length of time of the training session

Relation to Intensity (high training = small duration)
Exercise Progression Aerobic Training
Initially involves increasing frequency, intensity, and duration
Endurance Training Program: Long, Slow Distance Training (LSD)
~70% VO2max

Training distance should be greater than race distance

Duration: 30 mins - 2 hours
Pace/Tempo Training (AKA. Threshold Training, Aerobic/Anaerobic Interval Training
Use Intensity at or slightly higher than Race Comp intensity
Interval Training
Exercise at an Intensity close to VO2max

Work Interval: 3-5 mins

Rest Interval: 3-5 mins (or 1:1 WR Ratio)
Repetition Training (AKA. REPS)
Intensities Greater than VO2max

Work: Between 30-90 secs

Rest: 3-6 mins (WR Ration 1:5)
Fartlek Training
Combination of several interval types of aerobic training and cross training

prevent boredom and monotony
Base Training
Off-Seaon (Base Training) Aerobic Training
Develop Base cardiorespiratory fitness

Long duration low intensity
Preseason Aerobic Training
Focus on increasing intensity

Maintain/Reduce Duration

Incorporate all types of training
In-Season (Competition) Aerobic Training
Include comp/race days in training

Low-Intensity , Short Duration before comp
Postseason (Active Rest)
Recover from previous competition

Low Training Duration and Intensity
Used to Maintain general conditioning during periods of reduced training

For Injury or recovery periods

Adaptations in: Resp, Cardio, and Muscle
When athlete reduces the training duration/intensity or Stops Training All-Together

Losses physical adaptation from training
Import for major Aerobic competition prep

A systematic reduction of training duration and intensity

Increase emphasis on technique work and nutritional intervention
Resistance Training and Aerobic Training
Faster Recovery
Prevention of Injuries
Reduction of Muscular Imbalances
Increased strength of Hill Climbs, Gap Bridging, Final Sprints