Improving Aerobic Performance
Improving Aerobic Performance KH 2520
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This 10 page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 19 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
IMPROVINGAEROBIC PERFORMANCE FACTORSTHA T INFLUENCEAEROBIC PERFORMANCE We know the importance of Maximal O Consumption 2 aerobic training for enduraneLactateThreshold athletes 50-60% ofVO 2max Not clear how much is 65-80% o2max necessary for non-endurance Fiber-Type sports Movement Economy MaxAerobic Power Fatigue APPROACHESTO ENDURANCETRAINING ContinuousTraining (LSD) Fartlek training IntervalTraining Repetitions Pace/empo Specific modes are selected to train specific energy systems. APPROACHES LSDT raining FartlekT raining Designed to increase enduraneAlternate between fast,intense base,max O2consumption,and running and slower recovery tissue respiration capacity jogs Typically lasts from 30 minueShould be hard,continuous,and to 2 hours at a constant pace structured then perform a recovery jog for 1 min,repeat 25 times APPROACHES IntervalT raining Variables to be Manipulated Allows for a greater quantity ofIntensity of exercise normally exhaustive exercise 75-90% ofVO 2max Teach faster race pace,can Duration of exercise interval improve anaerobic metabolism, Length of recovery enhance max 2 consumption, Depends on energy system you and muscular endurance want to train Effective,but extremely Number of repetitions of exercise-recovery interval demanding Intensity & volume are inversely related APPROACHES Repetitions T apering More intense version of intevA period of decreased training training volume and increased training Repetitions are performed at aintensity that takes place prior faster pace with complete to a competition recovery between bouts Increase speed and anaerobic metabolism Typically 1:5 work to rest ratio 30s (90%) work to 150s LI Recovery ORGANIZINGAEROBIC EXERCISE TRAINING Warm-Up properly Balance light,medium,and heavy days Establish fitness base first Determine weak points and train them Don’t neglect resistance training Not just weights,but calisthenics, hill running,medicine ball work etc.
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