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C H A P T E R

2. 1. C H A P T E R. Aerobic Endurance Exercise Training. Chapter Outline.  Physiological responses to aerobic endurance training.  Factors related to aerobic endurance performance.  Designing an aerobic endurance program.  Types of aerobic endurance training programs.

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C H A P T E R

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  1. 2 1 C H A P T E R Aerobic Endurance Exercise Training

  2. Chapter Outline Physiological responses to aerobic endurance training Factors related to aerobic endurance performance Designing an aerobic endurance program Types of aerobic endurance training programs Application of program design to training seasons Special issues related to aerobic endurance training

  3. Physiological Adaptations to Aerobic Endurance Training: Respiratory Enhanced oxygen exchange in the lungs Improved blood flow throughout the lungs Decreased submaximal respiratory rate Decreased submaximal pulmonary ventilation

  4. Physiological Adaptations to Aerobic Endurance Training: Cardiovascular Increased cardiac output Increased blood volume, red blood cell number, hemoglobin concentration Enhanced blood flow to skeletal muscle Reduced submaximal heart rate Improved thermoregulation

  5. Physiological Adaptations to Aerobic Endurance Training: Musculoskeletal Increased mitochondrial size and density Increased oxidative enzyme concentrations Increased myoglobin concentration Increased capillarization in muscle bed Increased arteriovenous oxygen difference

  6. Factors Related to Aerobic Endurance Performance Maximal aerobic power Lactate threshold Exercise economy Fuel utilization Fiber type characteristics

  7. Aerobic Endurance Training Program Design Variables Exercise mode (the specific activity performed by the athlete) Training frequency (the number of training sessions conducted per day or per week) Exercise duration (the length of time the training session is conducted) Training intensity (the effort expended during a training session)

  8. The regulation of exercise intensity is critical to designing an effective workout. Using heart rate, ratings of perceived exertion, or pacing are common ways to assign and regulate intensity.

  9. Target Heart Rate Calculations Karvonen method Age-predicted maximum heart rate (APMHR) = 220 – age Heart rate reserve (HRR) = APMHR – resting heart rate (RHR) Target heart rate (THR) = (HRR  exercise intensity) = RHR Percentage of maximal heart rate method Age-predicted maximum heart rate (APMHR) = 220 – age Target heart rate (THR) = (APMHR  exercise intensity)

  10. Long, slow distance (LSD): 1-2 times a week; for approximately 30 to 120 min or longer; approximately 70% of VO2max . Interval: 1-2 times a week; for 3-5 min (with a work:rest ratio of 1:1); close to VO2max . Repetition: 1 time a week; for 30-90 s (with a work:rest ratio of 1:5); greater than VO2max . Types of Aerobic Endurance Training Pace/tempo: 1-2 times a week; for approximately 20-30 min; lactate threshold (at or slightly above race pace) Fartlek: 1 time a week; for approximately 20-60 min; between LSD and pace/tempo training intensities

  11. Each type of training induces different physiological responses. A sound training program should incorporate all types of training into the athlete’s weekly, monthly, and yearly training schedule.

  12. Sport Season Objectives Off-season (base training): Develop sound conditioning base. Preseason: Improve factors important to aerobic endurance performance. In-season (competition): Maintain factors important to aerobic endurance performance. Postseason (active rest): Recover from competitive season.

  13. A sound year-round aerobic endurance training program should be divided into sport seasons with goals and objectives designed to improve performance gradually and progressively.

  14. Special Issues Related to Aerobic Endurance Training Cross training is used to maintain general conditioning during periods of reduced training. Water run training involves running in water with the aid of a flotation device that keeps the athlete in a prone position with the head above water. Detraining occurs when the athlete reduces the train-ing duration or intensity or stops training altogether. Tapering involves the systematic reduction of training duration and intensity combined with an increased emphasis on technique work. Resistance training gives aerobic endurance athletes faster recovery from injuries, prevention of overuse injuries, and reduction of muscle imbalances. Gender differences could affect the development of aerobic endurance training programs.

  15. Muscle mass Hemoglobin concentration Force production Muscle enzyme activity Peak power output Relative use of carbohydrate and fat as fuels Body composition Oxygen cost of running Biomechanical differences Heart size Maximum aerobic, anaerobic power Running economy Physiological Differences Between Males and Females

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