NSCA CSCS Chapter 20
Maximal aerobic capacity: (VO2 max) - answer high correlation with performance in
aerobic endurance events
- maximum amount of oxygen that can be used during the body during exercise;
maximal oxygen uptake in untrained individuals in 50% and 80% in trained individuals
lactate threshold: - answer Percentage (%) of VO2 max at which a specific blood lactate
concentration is met
- lactate threshold seems to be better measurement of aerobic endurance than VO2
max
- aerobic endurance athletes benefit from increased lactate threshold
exercise capacity: - answer energy required to maintain a constant velocity of
movement
- athletes with high exercise economy expend less energy during exercise
maximal lactate steady state: - answer defined as the exercise intensity at which
maximal lactate production is equal to the maximal lactate clearance within the body
What is the first step of Designing a Aerobic Endurance Program? - answerExercise
mode: specific activity being performed (cycling, swimming, running)
- the more specific the exercise is or the more it mimics the sport movements the
greater the improvement in performance/ competition
What is the second step of designing a Aerobic Endurance Program? - answerExercise
Frequency: number of training sessions; this will depend on the athletes. . .
- training status
- how long and intense the sessions are
- the sport season
** should be at least 2x a week
How many times should you aerobically train a week in order to increase VO2 max
(amount of oxygen that can be used by body during exercise)? - answeritleast 2x a
week
in order for an athlete to derive maximum benefits from training, they need proper
______________. - answerrecovery
during recovery athletes should focus on three things, which are? - answer1. sufficient
rest
2. rehydration
3. restoring fuel sources
, What is the third step of creating an Aerobic endurance program? - answerTraining
Intensity: effort expended during a training session
Too low of a training intensity will not ________________ the athletes body in order for
the desire physiological adaptations to take place. Where as too high of a training
intensity will cause ______________ ______ to the session. - answer1. *overload* the
athletes body
2. *premature end* to the session
What is the most accurate way to measure intensity? - answerby monitoring the oxygen
consumption during exercise to determine its percentage of VO2 max and to
periodically measure the blood lactate levels
What is used most frequently to measure aerobic endurance intensity? - answerHeart
rate
Heart rate reserve: - answerdifference between athletes maximum heart rate and
resting heart rate
ratings of percieved exertion (RPE) - answera scale that can be used to regulate
intensity during aerobic endurance training by analyzing perceived exertion
- uses a scale from 1- 10; 1 being nothing at all and 10 being max effort cant go any
further
age predicted maximal heart rate (APMHR) equation. . .
- Karvonen method - answer220- age
ex: girl age 21 = 220 - 21 = 199 max heart rate
Heart rate reserve . . .
- Karvonen method - answerdifference between resting heart rate and max heart rate
Equ: APMHR - RHR = HRR
ex: resting heart rate of 50 and APMHR of 200
HRR= 200 - 50 = 150
Target heart rate equation. . .
- Karvonen method - answer= (HRR x exercise intensity) + RHR
ex: man with HRR of 130beats/min with RHR of 60, working at 60% intensity
= (130 x .60) + 60 = 138beats/min
Metabolic Equivalent (MET) - answerconcept expressing the energy cost of physical
activity; for example, 3 METs means three times the amount of energy expended at rest
What is the fourth step of creating an Aerobic Endurance Program? - answerExercise
Duration: refers to length of time of the training session
- the exercise duration is often influenced by the exercise intensity
Maximal aerobic capacity: (VO2 max) - answer high correlation with performance in
aerobic endurance events
- maximum amount of oxygen that can be used during the body during exercise;
maximal oxygen uptake in untrained individuals in 50% and 80% in trained individuals
lactate threshold: - answer Percentage (%) of VO2 max at which a specific blood lactate
concentration is met
- lactate threshold seems to be better measurement of aerobic endurance than VO2
max
- aerobic endurance athletes benefit from increased lactate threshold
exercise capacity: - answer energy required to maintain a constant velocity of
movement
- athletes with high exercise economy expend less energy during exercise
maximal lactate steady state: - answer defined as the exercise intensity at which
maximal lactate production is equal to the maximal lactate clearance within the body
What is the first step of Designing a Aerobic Endurance Program? - answerExercise
mode: specific activity being performed (cycling, swimming, running)
- the more specific the exercise is or the more it mimics the sport movements the
greater the improvement in performance/ competition
What is the second step of designing a Aerobic Endurance Program? - answerExercise
Frequency: number of training sessions; this will depend on the athletes. . .
- training status
- how long and intense the sessions are
- the sport season
** should be at least 2x a week
How many times should you aerobically train a week in order to increase VO2 max
(amount of oxygen that can be used by body during exercise)? - answeritleast 2x a
week
in order for an athlete to derive maximum benefits from training, they need proper
______________. - answerrecovery
during recovery athletes should focus on three things, which are? - answer1. sufficient
rest
2. rehydration
3. restoring fuel sources
, What is the third step of creating an Aerobic endurance program? - answerTraining
Intensity: effort expended during a training session
Too low of a training intensity will not ________________ the athletes body in order for
the desire physiological adaptations to take place. Where as too high of a training
intensity will cause ______________ ______ to the session. - answer1. *overload* the
athletes body
2. *premature end* to the session
What is the most accurate way to measure intensity? - answerby monitoring the oxygen
consumption during exercise to determine its percentage of VO2 max and to
periodically measure the blood lactate levels
What is used most frequently to measure aerobic endurance intensity? - answerHeart
rate
Heart rate reserve: - answerdifference between athletes maximum heart rate and
resting heart rate
ratings of percieved exertion (RPE) - answera scale that can be used to regulate
intensity during aerobic endurance training by analyzing perceived exertion
- uses a scale from 1- 10; 1 being nothing at all and 10 being max effort cant go any
further
age predicted maximal heart rate (APMHR) equation. . .
- Karvonen method - answer220- age
ex: girl age 21 = 220 - 21 = 199 max heart rate
Heart rate reserve . . .
- Karvonen method - answerdifference between resting heart rate and max heart rate
Equ: APMHR - RHR = HRR
ex: resting heart rate of 50 and APMHR of 200
HRR= 200 - 50 = 150
Target heart rate equation. . .
- Karvonen method - answer= (HRR x exercise intensity) + RHR
ex: man with HRR of 130beats/min with RHR of 60, working at 60% intensity
= (130 x .60) + 60 = 138beats/min
Metabolic Equivalent (MET) - answerconcept expressing the energy cost of physical
activity; for example, 3 METs means three times the amount of energy expended at rest
What is the fourth step of creating an Aerobic Endurance Program? - answerExercise
Duration: refers to length of time of the training session
- the exercise duration is often influenced by the exercise intensity
