Aerobic Endurance Program Design Flashcards

When using the talk test to gauge exercise intensity, a person who can speak only a few words at a time is likely exercising at approximately what intensity?

Answer: At or above ventilatory threshold 2

Inability to speak more than a few words comfortably indicates intensity at or above the second ventilatory threshold (VT2), near maximal effort.

Which of the following represents the CORRECT order of aerobic training principles from NSCA guidelines?

Answer: Frequency → Volume → Intensity

NSCA guidelines recommend establishing training frequency first, then building volume, and finally manipulating intensity to minimize injury risk.

A distance runner's VO2max is 60 mL/kg/min. If exercising at 75% VO2max, what is the approximate oxygen consumption?

Answer: 45 mL/kg/min

75% of 60 mL/kg/min equals 45 mL/kg/min.

Fartlek training differs from traditional interval training primarily because it:

Answer: Involves unstructured, terrain-based speed variations

Fartlek ('speed play' in Swedish) uses informal, athlete-directed intensity changes over natural terrain rather than timed work-rest intervals.

Which variable should be increased FIRST when progressing an aerobic endurance program for a beginner?

Answer: Duration

For beginners, increasing session duration before intensity is safer and more effective for building an aerobic base.

An athlete's resting heart rate decreases from 68 to 52 bpm after 12 weeks of aerobic training. This change is PRIMARILY due to:

Answer: Increased parasympathetic tone and greater stroke volume

Aerobic training increases parasympathetic (vagal) tone and stroke volume, allowing adequate cardiac output at a lower heart rate.

Which principle states that training adaptations are specific to the muscles used, energy systems stressed, and movement patterns performed?

Answer: Specificity principle

The specificity (SAID) principle dictates that adaptations are specific to the type of training stimulus applied.