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Optimal health vs fitness benefits Mode Frequency Duration Intensity Training Principles (highly dependent on training goal) Overload Specificity reversibility Endurance training and VO 2 max fitness marker

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slide2

Optimal health vs fitness benefits

  • Mode
  • Frequency
  • Duration
  • Intensity
  • Training Principles (highly dependent on training goal)
    • Overload
    • Specificity
    • reversibility
slide3

Endurance training and VO2max fitness marker

To increase markers, programs should involve intensity of 60-85% VO2max; 75-90% HRmax; RPE of 13-16

Genetic predisposition accounts for 40-60% of one’s VO2max value

VO2 max increases an average of ~ 15% as a result of an endurance training program

slide5

Q and a-v O2 differences

  • VO2 max = HR x SV x (a-v O2 diff)
  • In sedentary persons, ~50% of the increase in VO2 max is related to an increase in maximal stroke volume, and 50% is due to an increase in the a-v O2 difference
  • The large differences in VO2max in the normal population are due to differences in maximal stroke volume
slide7

Endurance training and LT fitness marker

  • LT1 generally occurs between 40 & 60% of VO2max; LT2 over 80-95% of VO2max
  • LT increases an average of 20-40% as a result of an endurance training program
  • Maximal lactate steady state (MLSS)
  • Fartlek workout
  • Interval Training
periodization
Periodization

Plan for training based on a manipulation of the fitness components with the intent of peaking the athlete for the competitive season or varying HRF training in cycles of harder or easier training

training adaptations
Training Adaptations

Physiological changes or adjustments resulting from an exercise training program that promote optimal functioning