Aerobic Exercise Prescription

1. Define specificity
a. Training specificity refers to the distinct adaptations to the physiological
systems that arise from the training program. It says that unless training
programs are strictly designed to involve and stress a physiological
system, there will be very limited or possibly no adaptations in that
system.
i. To improve aerobic endurance performance, training programs
must be designed to enhance the function of the respiratory,
cardiovascular and musculoskeletal systems.
2. Define Overload
a. For a training adaptation to occur a physiological system must be
exercised at a level beyond that to which it is presently accustomed.
Overload simply means that the body will adapt to the overload stressed
put on it.
3. What variables are used to provide overload to the systems of the body
a. Frequency
b. Duration
c. Intensity
d. All of the above
4. In general what is Aerobic endurance limited by
a. The ability of the body to meet the energy demands of exercise with a
continuous supply of energy in the form of adenosine triphosphate (ATP)
5. List some of the results of Aerobic endurance Training
a. Increased oxygen delivery to working muscles
b. Higher rate of aerobic energy production
c. Greater utilization of fat as a fuel source
d. Reduced disturbance of the acid – base balance
6. List four factors related to aerobic endurance performance
a. Maximal aerobic power
b. Lactate threshold
c. Exercise economy
d. Fuel Utilization
7. Why is a high maximal aerobic power necessary for success in aerobic endurance
events
a. It is needed simply for the fact that a high maximal aerobic power is
necessary for success in aerobic endurance events.
8. Define Lactate Threshold
a. Lactate threshold is the speed of movement or percentage of vo2 max at
which a specific blood lactate concentration is observed or where blood
lactate concentration begins to increase above resting levels.
9. Why is Lactate threshold important
 a. Several studies have shown that an athletes lactate threshold seems to
appears to be a better indicator of his or her aerobic endurance
performance than VO2 max
10. Define Maximal Lactate Steady state
a. Exercise intensity where maximal lactate production is equal to maximal
lactate clearance within the body.
11. Increasing maximal steady state or lactate threshold has no effect on aerobic
endurance training.
a. True
b. False
12. Define Exercise Economy
a. Measure of the energy cost of activity at a given exercise velocity.
13. Why is it important to have a high exercise econonmy
a. Athletes with high exercise economy expend less energy during exercise
to maintain a given exercise velocity. It has been shown that exercise
economy is an important factor for successful performance in running
events.
14. Give an example of decreasing exercise economy in a sport such as cycling.
a. For cyclists an increase in body mass and cycling velocity and an
inefficient body position generate greater wind resistance, this results in a
decrease in exercise economy.
15. During High intensity events which is the greatest source of fuel utlilization
a. Carbohydrate
b. Protein
c. Fat
d. None of the above
i. Greater reliance on carbohydrate then on fat as a fuel source
16. Why is it important to increase fat utilization in elite endurance athletes
a. Using more fat allows for a conservation of muscle and liver glycogen
stores
17. What fiber types are predominantly in elite aerobic endurance athletes
a. Type 1 fibers are predominant in elite aerobic endurance athletes.
18. Why is it that Type 1 Fibers are the most appropriate for aerobic endurance
athletes
a. Those fibers have a high capacity for aerobic metabolism. Type 1 fibers
have a high mitochondrial density and oxidative enzyme capacity. This
allows the majority of energy production to come from aerobic
metabolism
19. When training to improve aerobic endurance performance what is an important
factor
a. The athlete should select activities that mimic the movement pattern
employed in competition as closely as possible.
20. Higher exercise intensity and longer duration may necessitate which of the
following
a. Less frequent training
b. More frequent training
21. The longer the exercise duration the _______________ the intensity
22. As exercise intensity is increased there is greater recruitment of what fibers
a. Type 1
b. Type 2
23. What are the most accurate ways to monitor intensity
a. Monitor oxygen consumption
b. Measure blood lactate levels
24. Heart Rate is likely the most frequently used method for prescribing aerobic
exercise. Why is that
a. This is because of the close relationship between heart rate and oxygen
consumption especially when the intensity is between 50 and 90 of
functionally capacity.
25. The regulation of exercise intensity are semi critical to designing an effective
workout
a. True
b. False
26. What are ways to monitor exercise intensity for aerobic athletes
a.
b.
c.
27. List the various types of training programs available to long distance athletes
a. Long, Slow distance Training
b. Pace/tempo Training
c. Interval Training
d. Repetition training
e. Fartlek Training
f. Repetition training
28. Define Slow, long distance training
a. Equivalent to about 70% of VO2 max, the training distance should be
greater than race distance, or at least for as long as 30 mi to 2 h. Intensity
is typically characterized as conversation exercise.
29. What are the benefits of Long distance running
a. The benefits of long distance running primarily include enhanced
cardiovascular thermoregulatory function, improved mitochondrial energy
production and oxidative capacity of skeletal muscle and increased
utilization of fat as a fuel.
30. What is the disadvantage of long slow distance training
a. Because it does not correctly mock the intensity in competition to much of
this type of training will not adequately prepare the individual for
competition.
31. Define Pace/tempo training
a. This type of training employs and intensity at or slightly higher than race
competition intensity. Steady pace training is continous training
conducted at an intensity equal to the lactate threshold for durations of
approx. 20 – 30 min.
32. What is the purpose of pace/tempo training
 a. The specific purpose of pace/tempo training is to stress the athlete at a
specific intensity and improve energy production form both aerobic and
anaerobic metabolism .
33. During pace/tempo training, it is important to avoid exercising at a higher
intensity than the prescribed pace. If the exercise seems relatively easy it is better
to increase the intensity rather then the distance
a. True
b. False
34. What are the benefits of pace/tempo training
a. The benefits derived from pace/tempo training include running economy
and increased lactate threshold
35. Define Interval training
a. Involves exercise at intensity close to VO2max with workouts from 3 to 5
minutes. The work:rest ratio of interval training programs is 1 to 1.
36. At what point in an exercise program should this be performed
a. This type of training should not be performed until a firm base of aerobic
training and muscular fitness has been attained.
37. What are the benefits of interval training?
a. The benefits of interval training are increased vo2 max and enhanced
anaerobic metabolism
38. Define Repetition training
a. Repetition training is conducted at intensities greater then VO2 max, with
the work bouts typically lasting between 30 and 90 s.
39. What are the benefits of Reps training
a. This type of training allows for an increased capacity for and tolerance of
anaerobic metabolism. This type of training is also beneficial for the final
kick or push of an aerobic endurance race.
40. Define Fartlek training
a. This type of training is a combination of several types of training. It
involves easy running combine with either hill work or short fast bursts of
running for short time periods.
41. What are the benefits of Fartlek training
a. Fartlek training challenges all systems of the body and helps reduce
boredom of activity.
42.