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Aerobic Endurance Program Design Flashcards

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  1. Which term describes the minimum exercise intensity below which aerobic training adaptations are unlikely to occur in sedentary individuals?

    Answer: Training threshold

    The training threshold is the minimum intensity (approximately 50–55% VO2max for sedentary individuals) required to elicit meaningful aerobic adaptations.

  2. An endurance athlete is performing a 20-minute time trial to estimate VO2max. This test MOST closely approximates which laboratory measure?

    Answer: Functional threshold power (FTP) correlating to VO2max

    A 20-minute all-out effort approximates functional threshold and can be used to estimate VO2max through established prediction equations.

  3. During prolonged aerobic exercise exceeding 90 minutes, which substrate becomes increasingly important for energy production?

    Answer: Blood glucose and free fatty acids

    As muscle glycogen depletes during prolonged exercise, blood glucose and free fatty acids become increasingly important oxidative substrates.

  4. Which of the following represents a CORRECT work-to-rest ratio for aerobic interval training targeting VO2max (e.g., 3–5 minute intervals)?

    Answer: 1:1 (work:rest)

    Long aerobic intervals targeting VO2max typically use a 1:1 work-to-rest ratio to allow sufficient recovery while maintaining high quality efforts.

  5. Cardiac drift during prolonged aerobic exercise refers to:

    Answer: Progressive heart rate increase at constant workload due to dehydration and cardiovascular stress

    Cardiac drift is the gradual increase in heart rate during sustained exercise at constant intensity, driven mainly by progressive dehydration reducing stroke volume.

  6. Which of the following BEST describes the purpose of a tapering phase before an endurance competition?

    Answer: Reduce training load to allow full recovery while maintaining fitness

    Tapering reduces overall training load (primarily volume) in the weeks before competition to allow recovery and achieve peak performance.

  7. A runner's training plan includes one long slow distance (LSD) run per week. What is the PRIMARY benefit of LSD training?

    Answer: Improving mitochondrial density, fat oxidation, and aerobic base

    LSD training enhances mitochondrial density, fat oxidation efficiency, and builds the aerobic base needed to support higher-intensity work.