Slide 1FACTORS RELATING TO PERFORMANCEMAXIMAL AEROBIC POWERLACTATE THRESHOLDLACTATE THRESHOLDEXERCISE ECONOMYQUESTIONPROGRAM DESIGNEXERCISE MODETRAINING FREQUENCYTRAINING FREQUENCYTRAINING INTENSITYTRAINING INTENSITYEXERCISE DURATIONPROGRESSIONTYPES OF PROGRAMSTYPES OF PROGRAMSTYPES OF PROGRAMSAPPLICATION DURING SEASONSOTHER CONSIDERATIONSCHAPTER 18AEROBIC ENDURANCE EXERCISE TRAININGFACTORS RELATING TO PERFORMANCE•MAXIMAL AEROBIC POWER•LACTATE THRESHOLD•EXERCISE ECONOMYMAXIMAL AEROBIC POWER•AKA VO2 MAX- OXYGEN UPTAKE•HIGH CORRELATION BETWEEN VO2 MAX AND AEROBIC PERFORMANCE•VO2 MAX CAN BE IMPROVED, BUT IS HIGHLY RELATED TO GENETICS•HIGHEST RECORDED•97.5 (OSKAR SVENDSON- CYCLIST)•96 (ESPEN BJERKE- XC SKIER)•78.6 (JOAN BENOIT- MARATHONER)LACTATE THRESHOLD•LACTATE THRESHOLD- THE PERCENTAGE OF VO2 MAX AT WHICH BLOOD LACTATE LEVELS INCREASE ABOVE RESTING•BETTER INDICATOR OF PERFORMANCE THAN VO2 MAX•TO IMPROVE LT, ATHLETES MUST TRAIN AT ELEVATE BLOOD LACTATE LEVELS•MAXIMAL LACTATE STEADY STATE- LACTATE PRODUCTION EQUALS LACTATE CLEARANCELACTATE THRESHOLDRUNNER A RUNNER BVO2 MAX 80 VO2 MAX 83LT- 70% OF VO2MAX LT 65% OF VO2 MAXWHO RUNS A FASTER MARATHON?EXERCISE ECONOMY•EXERCISE ECONOMY- THE ENERGY COST OF ACTIVITY AT A GIVEN VELOCITY•ESSENTIALLY: BETTER TECHNIQUE SAVES ENERGY•RUNNING- STRIDE LENGTH AND FREQUENCY•CYCLING- BODY MASS, CYCLING VELOCITY, AERODYNAMICS•SWIMMING- STROKE MECHANICSQUESTIONCOULD LANCE ARMSTRONG WIN OLYMPIC GOLD IN THE MARATHON?MICHAEL PHELPS IN THE MILE?BERNARD LEGAT IN THE TOUR?WHY OR WHY NOT?PROGRAM DESIGN•EXERCISE MODE•TRAINING FREQUENCY•INTENSITY•DURATION•PROGRESSIONKEY POINT: THE MOST SUCCESSFUL PROGRAMS ARE TAILORED TO AN INDIVIDUAL’S SPECIFIC NEEDSEXERCISE MODE•MODE- THE SPECIFIC ACTIVITY BEING PERFORMED•SHOULD BE AS SPECIFIC TO COMPETITION AS POSSIBLETRAINING FREQUENCY•THE NUMBER OF TRAINING SESSION PER WEEK (IN SOME CASES, PER DAY)•RECOVERY BETWEEN SESSIONS IS CRITICAL•LARGELY INFLUENCED BY:•INTENSITY- MORE INTENSE=LOWER FREQUENCY•DURATION- LONGER DURATION= LOWER FREQUENCY•TRAINING STATUS OF ATHLETE- ELITE= HIGHER FREQUENCY•SPORT SEASON- IN SEASON= HIGHER FREQUENCYTRAINING FREQUENCYWHICH ATHLETE CAN TRAIN MORE FREQUENTY?1. ELITE RUNNER OR NOVICE SWIMMER2. ELITE RUNNER OR ELITE SWIMMERWHY?TRAINING INTENSITY•PHYSIOLOGICAL ADAPTATIONS ARE SPECIFIC TO INTENSITY (EFFORT)•HIGHER INTENSITY= SHORTER DURATION•HIGHER INTENSITY LEADS TO INCREASED RECRUITMENT OF TYPE II FIBERS (INCREASES THEIR AEROBIC CAPACITY)•HEART RATE IS THE MOST REALISTIC MEASURE OF INTENSITYTRAINING INTENSITY•RATINGS OF PERCEIVED EXERTION (RPE)•BORG SCALE•MOST ACCURATE WHEN MEASURING CHANGES IN FITNESS•AFFECTED BY ENVIRONMENT (DISTRACTIONS, TEMP, ETC.)•METABOLIC EQUIVALENTS (METS)•1 MET = AMT OF O2 CONSUMED AT REST FOR 1MIN•10 METS IS 10X THE AMT OF O2 REQUIRED AT REST•POWER MEASUREMENTS- USED MOSTLY BY ELITE CYCLISTSEXERCISE DURATION•LENGTH OF TIME OF 1 TRAINING SESSION•INFLUENCED LARGELY BY INTENSITY•EXERCISE CONDUCTED ABOVE LT MAY ONLY LAST 20-30MIN•EXERCISE CONDUCTED AT A VERY LOW INTENSITY MAY LAST FOR SEVERAL HOURSPROGRESSION•TYPICALLY OCCURS BY INCREASING FREQUENCY, INTENSITY, AND DURATION•INCREASES SHOULD BE NO MORE THAN 10% PER WEEK•ONCE INCREASES IN FREQUENCY AND DURATION HAVE BEEN MAXED, INTENSITY IS THE ONLY REMAINING VARIABLETYPES OF PROGRAMS•LONG, SLOW DISTANCE TRAINING•LOW INTENSITY (70% OF VO2 MAX, 80% OF MAX HR)•LONGER THAN RACE DISTANCE, UP TO 2 HRS•DISADVANTAGES: SLOWER THAN RACE PACE, MAY NOT STIMULATE NEUROLOGICAL ADAPTATION OF MUSCLE FIBER RECRUITMENT PATTERNS USED IN RACE•PACE/TEMPO TRAINING•INTENSITY AT OR SLIGHTLY ABOVE COMPETITION INTENSITY•EQUAL TO LACTATE THRESHOLD•GOAL IS TO INCREASE BODY’S ABILITY TO SUSTAIN EXERCISE AT A SPECIFIC PACETYPES OF PROGRAMS•INTERVAL TRAINING•EXERCISE CLOSE TO VO2 MAX•INTERVALS ARE TYPICALLY 3-5 MINUTES•REST INTERVALS EQUAL WORK INTERVALS•ALLOWS ATHLETE TO TRAIN AT VO2 MAX FOR PROLONGED PERIOD•VERY STRESSFUL ON THE BODY; USE SPARINGLY•REPITITION TRAINING•INTENSITIES ABOVE VO2 MAX•REPS USUALLY LAST 30-90 SECONDS•REST IS 4-6X LONGER THAN WORK•BENEFITS: IMPROVED SPEED, ECONOMY, ABILITY TO “KICK”TYPES OF PROGRAMS•FARTLEK TRAINING•SWEDISH FOR “PLAY WITH SPEED”•INCORPORATE ALL OF THE PREVIOUS METHODS OF TRAINING INTO ONE WORKOUT•THE BEST PROGRAMS INCORPORATE ALL OF THE TYPES OF PROGRAMS INTO THE WEEKLY, MONTHLY, AND YEARLY PLANAPPLICATION DURING SEASONS•OFF-SEASON•FOCUS IS ON BUILDING A BASE•MAJORITY OF TRAINING IS LONG, SLOW DISTANCE•PRE-SEASON•INTENSITY INCREASES•TRAINING IS MORE VARIED, FOCUSES ON IMPROVING WEAKNESSES•IN-SEASON•TYPES OF TRAINING CONTINUE TO FOCUS ON IMPROVING WEAKNESSES•TRAINING SCHEDULE FOCUSES ON ATHLETES BEING ABLE TO COMPETE WELL•POST-SEASON•FOCUS IS ON RECOVERY, TYPICALLY WITH LONG, SLOW DISTANCEOTHER CONSIDERATIONS•CROSS TRAINING•USING OTHER MODES OF TRAINING•REDUCES LIKELINESS OF OVERUSE INJURIES•TO MAINTAIN VO2 MAX, INTENSITY AND DURATION MUST BE EQUAL TO PRIMARY MODE OF TRAINING•DETRAINING- LOSS OF ADAPTATIONS WHEN TRAINING STOPS OR DECREASES•TAPERING•SYSTEMATIC REDUCTION IN TRAINING TO PREPARE FOR MAJOR COMPETITION•ALLOWS ATHLETE TO ACHIEVE OPTIMAL RECOVERY WITHOUT LOSING TRAINING ADAPTATIONS•RESISTANCE TRAINING•INJURY