Aerobic Endurance Program Design Flashcards

High-intensity interval training (HIIT) sessions are MOST appropriately scheduled in a weekly microcycle?

Answer: With at least 48 hours of recovery between sessions

HIIT creates significant physiological stress requiring at least 48 hours of recovery to prevent overtraining and allow adaptation.

What does the 'E' in the FITT-VP principle stand for?

Answer: Exercise type

In FITT-VP, 'T' stands for Type (mode of exercise), while 'E' does not appear — the letters are Frequency, Intensity, Time, Type, Volume, and Progression.

Cross-training in aerobic programming is PRIMARILY used to:

Answer: Reduce overuse injury risk while maintaining aerobic fitness

Cross-training uses alternative aerobic modalities to maintain cardiovascular fitness while reducing repetitive stress on overused tissues.

Which of the following training zones corresponds to 'moderate intensity' defined as 64–76% of maximum heart rate?

Answer: Zone 2

Zone 2 (moderate intensity) corresponds to approximately 64–76% HRmax, below the first ventilatory threshold for most individuals.

A triathlete is transitioning from the base phase to the build phase. Which change to the aerobic program is MOST appropriate?

Answer: Decrease volume and increase intensity

Moving from base to build phase typically involves reducing total volume while increasing training intensity and specificity.

What is the recommended maximum weekly increase in aerobic training volume to minimize overuse injury risk?

Answer: 10%

The 10% rule suggests increasing weekly training volume by no more than 10% to allow adequate structural adaptation and prevent overuse injuries.

Which physiological marker BEST distinguishes a well-trained endurance athlete from an untrained individual at the same absolute workload?

Answer: Lower perceived exertion and lower heart rate

Trained endurance athletes perform the same absolute work with lower heart rates and lower perceived exertion due to greater cardiorespiratory efficiency.