# Heart Rate Training CORRESPONDENCE EDUCATION PROGRAM # 121. Check your receipt for course expiration date.

Save this PDF as:

Size: px
Start display at page:

## Transcription

1 Heart Rate Training CORRESPONDENCE EDUCATION PROGRAM # 121. Check your receipt for course expiration date. After that date no credit will be awarded for this program by Exercise ETC Inc. All rights reserved. 1

3 Heart Rate Training Course Objectives After completing the Heart Rate Training course, the participant will: 1. Understand how to maximize heart rate for optimal performance 2. Learn how to customize your heart rate target zone 3. Understand how to maximize the use of a heart rate monitor 4. Understand how to develop sport specific heart rates 5. Understand how to use heart rate training to increase aerobic endurance 6. Understand how to use heart rate training to increase anaerobic endurance 7. Understand how to use heart rate training to increase speed and power 8. Learn to use heart rate training to design effective training programs 9. Learn to use heart rate training to design effective walking programs 10. Learn to use heart rate training to design effective jogging and running programs 11. Learn to use heart rate training to design effective cycling, swimming and triathalon programs 12. Understand how to use heart rate training to design effective rowing and skiing programs 13. Understand how to use heart rate training to maximize performance in other team sports 2011 by Exercise ETC Inc. All rights reserved. 3

4 Heart Rate Training Course Examination For each of the following questions, circle the letter of the answer that best answers the question. 1. All of the following are components of fitness according to the book Heart Rate Training EXCEPT: A. Endurance B. Body composition C. Economy D. Speed 2. Phase III generally uses heart rate zones of: A % MHR B % MHR C % MHR D % MHR 3. The best application for using heart rate training are for activities such as: A. Rugby B. Lacrosse C. 10k run D. Boxing 4. When heart rate does not increase, but VO2 does increase during a workout, the relationship between the two is considered to be: A. Nonlinear B. Linear C. Aerobic D. Phase II 5. If a runner is at a Vo2 max of 8.0 L/min, how many calories are they burning per minute? A. 20 B. 40 C. 64 D by Exercise ETC Inc. All rights reserved. 4

5 6. Which statement is false? A. Heart size can affect the accuracy of max heart rate calculations using HR formulas B. It takes practice to perform well and get a true max on a stress test C. Heart rate responses vary depending on the mode of activity D. The best way to find your max heart rate is to get a treadmill stress test from your physician. 7. When using the Borg Rating of Perceived Exertion scale, a percent effort of 85% is: A. A rating of 15 B. Economy phase C. Hard D. Very hard 8. Which of the following will not affect heart rate at rest or during exercise? A. State of recovery B. Gender C. Temperature D. Stride length 9. When the heart rate rises due to temperature and not due to an increase in effort, this is referred to as: A. Heat stroke B. Fibrillation C. Cardiovascular drift D. Cardiac crimp 10. Which of the following is the better indicator that the athlete is overtraining? A. Increased resting heart rate B. Cardiac crimp C. Increased exercise heart rate D. Atrial fibrillation 11. Adaptation changes that you would want to see include all of the following EXCEPT: A. Decrease resting heart rate B. Increase in anaerobic threshold heart rate C. Stabilized heart rate at fixed loads D. Improvements in respiratory function 12. Which heart rate will the athlete need to monitor continually? A. Aerobic threshold B. Recovery C. Maximal D. Anaerobic threshold 13. How close to the transmitter should the elastic strap of the heart rate monitor be stretched for proper fit? A. 6 inches B. 15 inches C. 3 inches D. 6 cm 2011 by Exercise ETC Inc. All rights reserved. 5

6 14. If you strap on the heart rate monitor and do not see a reading on the receiver, you should: A. Wet your shirt B. Moisten the electrodes C. Tighten the strap D. Wear the strap over a dry t-shirt 15. Which of the following is not a reason that can cause irregular numbers on the heart rate monitor? A. Static cling B. Dry shirts C. Slippage D. Interference from cross feeds 16. Which of the following is not possible to reveal with the new technology of heart rate monitors? A. Fatigue B. Illness C. Heart disease D. Overtraining 17. Which sport is about 50/50 using both anaerobic and aerobic energy systems? A. Ice hockey B. Rowing C. 100m running D. Soccer 18. Which situation is the heart rate monitor best utilized? A. Anaerobic threshold B. Maximal heart rate C. Recovery measurements D. Aerobic heart rate range 19. Which statement is false concerning the anaerobic glycolysis system? A. It is also referred to as the lactic acid system B. It lasts less than 10 seconds C. It relies on carbohydrates D. It can provide energy fairly rapidly 20. Why is correlating heart rate to training in shorter anaerobic sessions more difficult? A. It takes the heart rate longer to respond in shorter anaerobic sessions B. It takes fat longer to metabolize at this rate C. The lactic acid build up affects intensity D. Oxygen load will offset heart rates 21. Which system is used for all-out exercise lasting 15 seconds or less? A. Lactic acid system B. ATP-PC system C. Carbo-loading system D. Anaerobic glycolosis system 22. Recovery in exercise is always: A. Aerobic B. Anaerobic C. Glycolysis D. Only fat burning 2011 by Exercise ETC Inc. All rights reserved. 6

7 23. Which system is heart rate monitoring limited in judging intensity? A m run B. 800 m run C meter run D. 100 m run 24. Fast twitch muscles fibers prefer what fuel source? A. Carbohydrates B. Fats C. Protein D. Glucose 25. At what heart rate is it generally considered that the athlete is ready for a repeat interval A. 65% B. 70% C. 75% D. 50% 26. When focusing on increasing aerobic endurance, what is considered to be the proper target heart rate range? A % MHR B % MHR C % MHR D % MHR 27. When someone can talk for a very long time while exercising without the slightest challenge to your breathing, this is called the: A. Talk test B. RPE test C. Faulkner test D. Cardio test 28. Which of the following statements is true concerning adaptations of a well-trained endurance athlete? A. Stroke volume increases B. AVO2 decreases C. MHR increases D. Blood volume decreases 29. Which of the following is not a normal adaptation that occurs as endurance is developed? A. Ligaments get stronger B. Capillaries increase in number C. Less lactic acid is produced D. More carbohydrate is burned 30. At what percentage of MHR does 50% of energy come from carbohydrates? A % B % C % D % 2011 by Exercise ETC Inc. All rights reserved. 7

9 39. What body system is developed more in the AT training more so than any other phase? A. Respiratory system B. Muscular system C. Endocrine system D. Digestive system 40. All of the following are names for the 80-85% heart rate zone EXCEPT: A. Ventilatory threshold B. Lactate threshold C. Anaerobic threshold D. Glycolytic threshold 41. What is the primary objective of the stamina phase? A. To improve the respiratory system B. To increase distance C. To improve interval time D. To tax the endocrine system 42. Which of the following is not considered a training technique for developing stamina? A. Heart rate fartlek B. LSD C. Tempo workouts D. Interval training 43. When working in the stamina phase, when do you add or move up to a higher-intensity workout? A. When you can perform the sample workout without muscle soreness B. When you have completed 2 cycles of the sample program C. When you can perform the same workouts at the same intensity for 2-4 weeks D. When your recovery shortens to 24 hours after the weekly workout 44. All of the following are physiological adaptations to economy training EXCEPT: A. Coordination improvements B. Increase strength of intercostals muscles C. Stimulation of the pituitary gland D. A decrease in the size of capillary beds in the muscles 45. Improvements in biomechanics and body movements is known as: A. Economy B. Efficiency C. Endurance D. Stamina 46. All of the following are guidelines of when an athlete is ready to move from phase II to phase III EXCEPT: A. A decrease in heart rate response to the same intensities of bpm B. Faster speeds at original heart rate zones C. Confidence D. Consistent 2-4 weeks of training in phase II 47. When training at high intensities, what needs to be the focus of the training? A. Intensity B. Volume C. Recovery D. Frequency 2011 by Exercise ETC Inc. All rights reserved. 9

10 48. What lays the foundation for higher intensity work as well as recovery from the high intensity work? A. Recovery B. Tempo training C. Endurance training D. Fartlek training 49. Which statement is false concerning power and speed? A. Power can be both aerobic and anaerobic B. Heart rate response is more immediate in power training C. Power helps with speed, but speed does not help with power D. Heart rate doesn t hit its highest until the end in speed work training 50. Which of the following is not a physiological adaptation to speed and power training? A. Greater mobility and flexibility B. Improvement in mental toughness C. Improved neural function D. Improved ventilatory function 51. What is the best way to make sure you are adapting to your work effort and recovery when utilizing speed and power training? A. Make sure the heart rate is in the correct range B. Use RPE to rate the intensity of the workout and recovery periods C. Learn to gauge your pace D. Use a stopwatch to time your recovery 52. When using speed training, a good way to monitor intensity is by: A. Check your heart rate monitor B. Timing your splits C. Note the total distance covered D. RPE 53. What does HICE stand for: A. Heat, Ice, Compression, Elevation B. High-intensity Cardiovascular Exercise C. High-intensity Controlled Exercise D. High-intensity, Continuous Exercise 54. What type of training is designed to mimic race conditions by utilizing faster tempo speeds? A. Phase II B. Power training C. HICE D. Fartlek training 55. What is the downfall of HICE training? A. It does not work on speed B. It does not work on power C. It is complicated to incorporate into training D. It has a high risk of injury 2011 by Exercise ETC Inc. All rights reserved. 10

11 56. When performing Anaerobic Threshold training, what should the athlete use to measure intensity if they cannot measure heart effectively? A. Use the Talk Test B. Use Karvonen C. Use split times D. Use RPE 57. When beginning a higher-intensity training regimen, how often should this training be incorporated into the workout? A. 1x/week for 1-2 weeks B. 2x/week for 3-4 weeks C. 1x/week for 3-4 weeks D. 2x/week for 1-2 weeks 58. Which phase or program will take the most amount of time to develop? A. Anaerobic threshold B. Speed C. Power D. Endurance base 59. Two considerations for specificity of training are: A. metabolic and muscle contraction B. Tapering and recovery C. Reversibility and tapering D. Mode and duration 60. Which statement is correct concerning tapering? A. Volume increases while speed and intensity decrease B. Volume decreases while speed and intensity increase C. Intensity decreases, but speed increases D. Speed decreases, but intensity increases 61. Which component of periodization focuses on speed work, hill work, and tempo runs? A. Mesocycles B. Macrocycles C. Microcycles D. The first two macrocycles 62. How long should it take for resting heart rate to be back to normal after a workout? A. 6 hours B. 12 hours C. 24 hours D. 2 hours 63. Which statement is false concerning classic overtraining? A. Exercise heart rates become more elevated than normal B. Resting heart rate becomes more elevated than normal C. Illnesses may increase D. It can lead to several months of a layoff from exercise 2011 by Exercise ETC Inc. All rights reserved. 11

12 64. What are the prerequisites to begin the walking program design suggested in the Heart Rate Training book? A. 20 min. of walking 2x/week and 30 min. of walking 1x/week B. The desire to start a walking program C. 2 miles are covered during one 20-min. walk D. The ability to do some light jogging 65. What qualifies as fitness walking for women? A. 1 mile in min. B. 1 mile in min C. 1 mile in less than 17 min D. 1 mile in less than 13 min 66. What method is the better way to determine MHR for walkers? A. Balke Treadmill Test B. Bruce Treadmill Test C. Connolly-Benson Stress Test D. YMCA Bike Test 67. When designing a walking program, which statement is correct concerning heart rates? A. The recovery HR is 75% MHR B. The recovery HR is 50% MHR C. The lower target HR is 75% MHR D. The upper target HR is 75% MHR 68. Which statement is true concerning the level 1 walking program A. The intensity stays the same throughout the progressions B. The frequency stays the same throughout the progressions C. The time is consistent throughout the progressions D. Frequency changes from 3 days per week in Progression A to 6 days/week in Progression C 69. In level 2, progression B, the long day recommends: A. 55 minutes of walking B. Intensity of 60% MHR C. Incline walking D. 30 minutes of walking 70. If the walking program is followed as designed in the book, how long might it take to become a fit walker? A. After 6 weeks at level 2 B. After 2 weeks at level 2 C. After 4 weeks at level 2 D. After 12 weeks at level What is the best way to improve compliance to an exercise program? A. Monitor the heart rate B. Make the program easy C. Make the activity convenient D. Work on biomechanics 2011 by Exercise ETC Inc. All rights reserved. 12

13 72. Which of the following is not a qualifier for starting at the level 1 jogging program? A. A base level of fitness B. Jogging for 20 minutes 3-4 times per week C. Ability to jog at least 30 minutes in one workout D. Moderate risk factors 73. When an athlete experiences total fatigue and exhaustion from going for peak performance at 100% effort, this is known as: A. Hitting the wall B. Over exertion C. Overtraining D. Pain barrier 74. If you are a recreational runner who wants to run a 5k road race, what level jogging program is appropriate? A. Level 4 B. Level 3 C. Level 1 D. Level If a 56 year old male has a VO2 of 35 ml/kg/min, what fitness category would he fall under? A. Fair B. Average C. Good D. Poor 76. When determining your running training zone, what is the percentage MHR an athlete should train during economy runs? A % B % C % D % 77. Which level program is appropriate for the runner wanting to just finish a marathon? A. Level 3 B. Level 4 C. Level 2 D. Level What is the minimum number of weeks a runner needs to prepare for a full marathon? A. 16 B. 23 C. 18 D Which of the following is an objective of the 5K training program? A. To run the 2 nd kilometer slower than the first, but faster than the last km B. To run the last kilometer faster than the first two C. To run the 1 st kilometer faster than the last kilometer D. To maintain a steady pace for all 3 kilometers 2011 by Exercise ETC Inc. All rights reserved. 13

14 80. Which statement is true concerning a cycling program for a beginner? A. Training lasts 8 weeks B. Training focuses on strength building C. Training lasts 12 weeks D. Work rate steadily increases 81. What is the advantage to indoor cycling over outdoor cycling? A. Outdoor provides a better environment for stabilizing heart rates B. Outdoor gives greater control over intensity C. Indoor gives greater control over intensity D. Indoor cycling is more specific to racing conditions 82. Which statement is false when determining your cycling maximum heart rate? A. The hill climb is performed as fast as you can B. The test is performed on a flat track that is m long C. The recovery is 2-3 miles D. The better indicator of MHR is after the 3 rd repeat 83. Triathlon sprint cycling focuses on: A. Duration B. Intensity C. Power D. Endurance 84. Which of the following are characteristics of level 3 cycling training? A. More time focused on power and sprints B. Less time in the easy to moderate work zone C. Decrease in time on the bike D. Increase in time on the bike 85. Which statement is false concerning swimming? A. It is a natural skill B. It varies in level of exertion C. Increased effort does not result in increase speed D. Breathing is highly regulated 86. Which statement is true regarding heart rates in the pool? A. Heart is about 10 bpm lower in the water than on land for a very fit individual B. MHR is higher in the water than on land for all individuals C. A steady state will have a heart rate that is bpm higher in the water than on land D. Heart rates are the same in the water as on the land 87. What is the best way to classify swimming fitness? A. Base it on the distance you can swim at the beginning of your training B. Base it on a 2-minute timed swim C. Base it on a timed swim for distance D. Base it on your heart rate for varying distances 88. What is the goal at the end of the week 6 for level 1 swimming training program? A. To stay within heart rate training zone 3 for an entire workout B. To swim 1650 yards for time C. To swim 1200 yards stopping 1 time D. To swim 1650 yards without stopping 2011 by Exercise ETC Inc. All rights reserved. 14

15 89. Which statement is false concerning training for triathlons? A. The cross training can increase the risk of injury B. The cross training is challenging for the nutritional plan C. There is more variables in the environment D. Most triathletes are not strong in all three activities 90. How many miles are run in a sprint triathlon? A. 6.2 miles B. 3.1 miles C. 10K D. ½ marathon 91. Which of the following is not the focus of the Level 2 program for triathlons? A. 1 extra session per week of running is recommended B. It is for those weak in running C. It is for ½ Ironman level triathlons D. All the sessions should be completed even if a break is taken between them 92. What is the minimum time that should be taken to train for a ½ Ironman? A. 17 weeks B. 12 weeks C. 15 weeks D. 20 weeks 93. What is the common distance for rowing? A. 200m B. 2000m C. 1000m D. 1500m 94. Which statement is true concerning rowing and training? A. The common distance is not a progressive exertion B. The warm up does not need to be as long as other sports C. Determining MHR is not the same as it is for other sports D. It is not possible to find the anaerobic threshold for rowing 95. When training at the level 1 programming, the rower should: A. Not worry about heart rates at A1-3 intervals B. Decrease the intensity if the intervals are too hard C. If the zone 1 workouts become boring, change them up D. Stay above 85% MHR for the zone 2 stamina workout 96. Which athletes typically has the highest VO2 than any other athlete? A. Triathletes B. Distance swimmers C. Marathon runners D. Cross country skiers 97. When determining your cross country skiing heart rate training zone, you should: A. Perform a distance of 1500 m B. Repeat the 600 m lap 4 times to find your indicator on you MHR C. Use a hilly course D. Use the heart rate at the end of the third trial be your indicator on your MHR 2011 by Exercise ETC Inc. All rights reserved. 15

16 98. What is the goal for level 2 cross country skiing program? A. Build endurance B. Increase MHR C. Build up to 25K D. Develop stamina 99. Which of these statements is FALSE? A. Weight lifting requires large static muscular contractions B. Weight lifting causes large increases in blood pressure C. Heart rates should be monitored while weight training D. Respiratory frequency is reduced during weight training 100. Which statement is false concerning speed training for team sports? A. Recovery heart rate between intervals should be 60% MHR B. Wind sprints should be run to exhaustion repeatedly C. All out sprinting for 50 yards is ideal D. Wind sprints should be performed at 85-90% MHR 2011 by Exercise ETC Inc. All rights reserved. 16

### SETMA s Exercise Prescription

SETMA s Exercise Prescription By: James L. Holly, MD The following is an exact replica of an exercise prescription which is regularly given to SETMA s patients who are participating in anyone of a number

### Interval Training. Interval Training

Interval Training Interval Training More work can be performed at higher exercise intensities with same or less fatigue than in continuous training Fitness Weight Loss Competition Baechle and Earle, Essentials

### WORKING OUT HEART RATE ZONES AND USING THEM AS A TRAINING TOOL

WORKING OUT HEART RATE ZONES AND USING THEM AS A TRAINING TOOL The information below will enable you to understand, calculate and integrate heart rate zone work into your training. It is in an effective

### The Fast Marathoner 2001 Joe Friel. Maybe you ve been thinking about running a marathon later this season.

The Fast Marathoner 2001 Joe Friel Maybe you ve been thinking about running a marathon later this season. If your only goal is to finish, which is a good idea if this will be your first time at this distance,

### Designing Interval Programs CORRESPONDENCE EDUCATION PROGRAM # 24

Designing Interval Programs CORRESPONDENCE EDUCATION PROGRAM # 24 How to Complete this Program Thank you for choosing Exercise ETC s RACE correspondence program for your continuing education needs. To

### #TRAINWITHHEART. 1 Active Recovery All day low intensity activity <79% 51-60% Easy <4

8 WEEKS Intermediate 12 KM GETTING STARTED This 12K training plan is designed for the experienced runner who is currently running 2-3 times per week for at least 30 minutes in duration. Whether this is

### Fitness Training Program

Sample Endurance Factor Introduction Fitness Training Congratulations on completing your Metabolic Profile! Until recently, this type of assessment was available only to human performance labs and training

### Lactate Threshold Tests

Lactate Threshold Tests Lactate Threshold - Treadmill Purpose: Measures economy at lactate threshold and rate of perceived exertion: RPE & HR and relative speed. The most important training parameter for

### Muscle contraction. Requires energy

UNIT 1 - Information Muscle contraction Requires energy This is produced by chemical breakdown of ATP ATP ADP + P UNIT 1 - Information There is a limited supply of ATP in muscle cells (it s usually used

### This chapter presents

Chapter 8 Aerobic Fitness Programs T This chapter presents programs for three levels of aerobic fitness: a starter program for low fit or previously sedentary individuals (fitness under 35 ml/kg min);

### Principles of Training

Principles of Training Frequency Basic health related fitness 3-4 x per week The greater the aerobic component of the event, the more frequent the training Non endurance athletes frequency 3x per week

### Cardio Workouts. for 40 Day Max Fat Burners

for 40 Day Max Fat Burners f 40 Day Max Fat Burn Cardio Workouts Guide Read this first... Here s a compilation of cardio workouts for you to choose from. When the program stipulates either low/moderate

### Q & A About Heart Rate Monitor Use and Assessment

Q & A About Heart Rate Monitor Use and Assessment As adults, we tend to think back to our personal experiences in P.E. class where the athletes set the bar for participation while the non-athletes struggled

### Hiit vs liss cardio - the facts

Hiit vs liss cardio - the facts With high intensity interval training (hiit) gaining so much media attention many people have started to utilize this cardiovascular format into their workouts. For many

### Fit to Pass. The Job Related Fitness Test. Advice on the test and training. Know what your test involves. Ensure you can pass.

Fit to Pass The Job Related Fitness Test Advice on the test and training. Know what your test involves. Ensure you can pass. Improve your cardiovascular fitness. Improve your strength. 1 Know what your

### Tri ing. to Run. Faster

Tri ing to Run Faster Tri ing to Run Faster Regular Exercise Outdoor Activities Active and Fit and Balanced Cross-training What? Cross training is typically defined as an exercise program that uses several

### Cardio Component TABLE OF CONTENTS. Four Components of Fitness + Scores 2. Fitness Plan 3. Cardio Endurance 4. Cardio Fitness Worksheet (option 1) 5

Cardio Component TABLE OF CONTENTS Four Components of Fitness + Scores 2 Fitness Plan 3 Cardio Endurance 4 Cardio Fitness Worksheet (option 1) 5 THE BEAT GOES ON (option 2) 6 DETERMINING YOUR TRAINING

### GCE PHYSICAL EDUCATION PE2 UNIT GUIDE. Content Title: Methods of training. Practical Application/Explanation. Fartlek training. Continuous training

Content Title: Methods of training Key points GCE PHYSICAL EDUCATION Different methods of training How to design specific training sessions How to design a training programme PE2 UNIT GUIDE Practical Application/Explanation

### Heart Monitor Training for the Compleat Idiot By John L. Parker, Jr.

Estimating Your Max Heart Rate There are a number of ways to estimate your maximum heart rate. The best way is to get on a treadmill and slowly increase the speed or the incline until your heart rate is

### Marathon Training Program for Your First Marathon. By Ben Wisbey Coach Endurance Sports Training

Marathon Training Program for Your First Marathon By Ben Wisbey Coach Endurance Sports Training Endurance Sports Training offers individually written training programs for runners of all abilities. For

### YOUR TRAINING Sample 16-week Mountaineering Training Plan

YOUR TRAINING Sample 16-week Mountaineering Training Plan Training for a high-altitude climb must be as specific as possible. vascular training such as running and cycling should be included; you should

### www.cyclesportcoaching.com Cycling Training David Ertl USA Cycling Level 1 Coach www.cyclesportcoaching.com

Basics www.cyclesportcoaching.com of Cycling Training n David Ertl USA Cycling Level 1 Coach www.cyclesportcoaching.com 0 Disclaimer This e-book is intended to inform the reader of the basics of a cycling

I. FINDING MAX HEART RATE Treadmill Test Using a Heart Rate Monitor. Do not guess by using 220 minus your age as the often suggested method; this can lead to errors in the calculation. II. ALTERNATIVE

### The Peak Centre for Human Performance. Who are these programs for? Description of Training Zones

The Peak Centre for Human Performance The Peak Centre for Human Performance is Canada's leader in individualized training solutions. Whether you exercise for performance improvements, health or fitness,

### The HGH Producer By Ruthie Harper MD

The HGH Producer By Ruthie Harper MD What You Need to Know There are many different types of working out in the exercise marketplace today, each designed to give you a different benefit or result. The

### UNIT 3: AREA OF STUDY 2

UNIT 3: AREA OF STUDY 2 PHYSIOLOGICAL RESPONSES TO PHYSICAL ACTIVITY TOPIC 1: FOODS, FUELS AND ENERGY SYSTEMS Energy from muscular contraction comes from Adenosine Triphosphate. An acceptable abbreviation

### MAKING SENSE OF TRACK WORKOUTS

recent race time (5k, 10k, Half Marathon, Marathon) and a personal running report is generated. McMillan Running calculator results are based on similar principles to those of Jack Daniels, but further

### 12-week Half Marathon Training Program By Ben Wisbey

12-week Half Marathon Training Program By Ben Wisbey Introduction The half marathon is often the intermediate goal for those runners looking at doing their first marathon. It is also the longest distance

### S4 Heart Rate Manual

S4 Heart Rate Manual INTRODUCTION Congratulations on your choice of the WaterRower Heart Rate Monitoring attachment. We are sure that it will greatly assist the quality of your exercise program. Exercising

### Training For Distance Running 10k Marathon. Coach Mark Hadley

Training For Distance Running 10k Marathon Coach Mark Hadley Basics At its very essence what we are doing in training for distance running is following the Stress and Recover Principle of physical training

### SCHS CROSS COUNTRY SUMMER TRAINING

SCHS CROSS COUNTRY SUMMER TRAINING Welcome to the summer training program. This is a nine week program designed to elevate your mileage slowly and build your fitness so you ll be able to hit the ground

### Fitness for Sport and Exercise

Unit 1 Fitness for Sport and Exercise In order for a person to perform to the best of their ability, they must have high levels of the appropriate components of fitness. Different sports also have differing

### ENDURANCE TRAINING GUIDELINES FOR YOUNG ATHLETES U13 +

ENDURANCE TRAINING GUIDELINES FOR YOUNG ATHLETES U13 + Jenny Harris - NCM Youth Development (Endurance) In conjunction with Dave Sunderland NCM Endurance Barry Fudge EIS/UKA Physiologist /east COACHING

### Energy Transfer in the Body

Energy Metabolism Energy Transfer in the Body Refer to text for more detail. Energy the capacity or ability to perform work. Energy is required for muscle contraction and other biological work such as

### Florida State Distance Training Program

Phases of Training Emphasis Duration Application 1 -Distance Re-Orientation Getting back into your routine of daily training. Two weeks. Easy to Moderate distance runs No other training elements yet. 2

### IFA Senior Fitness Certification Test Answer Form

IFA Senior Fitness Certification Test Answer Form In order to receive your certification card, take the following test and mail this single page answer sheet in with your check or money order in US funds.

### Olympic Triathlon. Training Plan 16 weeks

Olympic Triathlon Training Plan 16 weeks Intro Grand Rapids Triathlon Olympic Distances are as follows: Swim 1500 meters (1640 yards or just under 1 mile) Bike 40K (25 miles) Run 10K (6.2 miles) Plan designed

### Exercise for a Healthy Heart. Megan Starr, MS Exercise Physiologist ACSM Certified Exercise Specialist

Exercise for a Healthy Heart Megan Starr, MS Exercise Physiologist ACSM Certified Exercise Specialist Getting Started Why start an exercise program? Benefits: Weight control Lower cholesterol Reduce Blood

### TEAM TRAINING - Training Specifics for AHS XC

TEAM TRAINING - Training Specifics for AHS XC Training: We want our runners to know the basics of cross-country training and our training plan. Our runners should know what we are doing, where we are doing

### thetrilife.com 12 Week First Sprint Triathlon Training Program

thetrilife.com 12 Week First Sprint Triathlon Training Program Is this the program for you? This program has been designed for someone with 3 to 5 hours a week to train. It is assumed that you have been

### Strength Training For Runners

Strength Training For Runners Be the strongest, fastest athlete you can be Agenda Why to strength train and the benefits Myths about runners and strength training What to do How often Example program About

### Training for a 10k Event By Ben Wisbey

Training for a 10k Event By Ben Wisbey Introduction Many runners set their sights on running the marathon as they feel they have no speed, and are therefore not suited to shorter races, such as 5 and 10km

### 1200C HEART RATE MONITOR

1200C 12/17/03 3:39 PM Page 1 Current Heart Rate Programmable Target Zone Out of Zone Alarm Time in Zone 10 Hour Stopwatch 10 Hour Countdown Timer Heart Rate Recovery Timer Calorie Counter Time of Day

### Cardiovascular Fitness

Cardiovascular Fitness The body s ability to efficiently pump blood throughout the body. http://www.phschool.com/science/biology_place/biocoach/cardio1/intro.html Heart Disease is one of the top causes

### Tests For Predicting VO2max

Tests For Predicting VO2max Maximal Tests 1.5 Mile Run. Test Population. This test was developed on college age males and females. It has not been validated on other age groups. Test Procedures. A 1.5

### USCGA Health and Physical Education Fitness Preparation Guidelines

USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.

### Purpose: The aim of the present study was to study the effects of aerobic training on performance during soccer match and soccer specific tests.

Alex Ludwig Michigan Rovers Director of Coaching Aerobic endurance training improves soccer performance. U18 Soccer Team Purpose: The aim of the present study was to study the effects of aerobic training

### Marathon Training Plan

Marathon Training Plan [3:40 Finishing Time] 8:22 Pace Important Reminders: Before you start this schedule you should have built a solid running base of running 3-5 miles at a time at least 3 times a week

### Efficient Running Training Program Progression to Maintenance

Designed for the runner who is already engaged in a regular fitness program. Some may have completed our 16 week Beginner Plan. Primary goal is full aerobic development to support optimal health and wellness.

### 16 Week ADVANCED 100MILE CYCLING TRAINING PLAN

RG Active 16 Week Advanced 100mile Cycling Training Plan Page 1 16 Week ADVANCED 100MILE CYCLING TRAINING PLAN RG Active 16 Week Advanced 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with

### 8 Week INTERMEDIATE 30-60MILE CYCLING TRAINING PLAN

RG Active 8 Week Intermediate 30-60mile Cycling Training Plan Page 1 8 Week INTERMEDIATE 30-60MILE CYCLING TRAINING PLAN RG Active 8 Week Intermediate 30-60mile Cycling Training Plan Page 2 The NSPCC has

### Speed Training For Distance Coaches

Speed Training For Distance Coaches M-F Athletic Track and Field Clinic 2015 Outline of MF Presentation Introduction Scientific Principles and Theory Workout Application Conclusion Scientific Principles

### Fitter, Faster, Stronger, Longer: Precor Cardio Development Program

Fitter, Faster, Stronger, Longer: Precor Cardio Development Program The Precor Cardio Development Program is a 3 phase training program that progressively guides your clients towards aerobic fitness and

### Heart-rate Training Zones

Heart-rate Training Zones Heart-rate measurement can be a black art; there is no doubt about it. There are many different ways of measuring heart rate, each with its own benefits and drawbacks. I ll go

### PISA Style Scientific Literacy Question

PISA Style Scientific Literacy Question Read the text about exercise. Sioned and Nia are exercising at the gym. They will each spend 30 minutes on their exercise programmes. Sioned is walking at a steady

### Energy Expenditure & VO 2

Energy Expenditure & VO 2 Current & Common Methods of Measuring Heat Production Direct & Indirect Calorimetry a) Applied Indirect Principle: all energy releasing reactions in the body ultimately depend

### Rowing Physiology. Intermediate. Editors: Ted Daigneault (CAN), Matt Smith (USA) Author: Thor S. Nilsen (NOR)

2 Intermediate Rowing Physiology Author: Thor S. Nilsen (NOR) Editors: Ted Daigneault (CAN), Matt Smith (USA) 34 1.0 INTRODUCTION The FISA CDP booklet titled BASIC ROWING PHYSIOLOGY provided information

### Aqua Running by PRIME. In the beginning, the AquaJogger was conceived in Eugene, Oregon USA as a way to take the impact out of running for world

Aqua Running by PRIME In the beginning, the AquaJogger was conceived in Eugene, Oregon USA as a way to take the impact out of running for world class runners like Mary Decker. Mary s coach, Dick Brown,

### Biomotor Abilities. FROM: IAAF "Introduction to Coaching Theory"

FROM: IAAF "Introduction to Coaching Theory" Biomotor Abilities Fitness has been defined as how well a person is adapted to and capable of living a certain lifestyle. The athlete obviously has greater

### FARTLEK TRAINING INTERVAL TRAINING SPRINT TRAINING STRENGTH TRAINING

FARTLEK TRAINING INTERVAL TRAINING SPRINT TRAINING STRENGTH TRAINING Compiled by JOHN O HALLORAN FARTLEK TRAINING Involves alternating fast and slow running over varying terrain. It is an informal method

### Sport & Recreation. Simple steps to plan your cardio workouts

Sport & Recreation Simple steps to plan your cardio workouts What is it and why would you do it? Getting your heart rate up to certain levels and making your lungs work harder for 20-60 minutes, 3 to 5

### 10k. 8-week training program

10k 8-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E F I

### This program is an intermediate to advanced plan to train you for a Half Ironman with power.

12 Week Half Ironman 70.3 NOLA with Power This program should be used for an athlete who has: 1. A very strong base of 4-6 months of consistent training 2. A strong swim or run background 3. Has trained

### Basic Training Methodology. Editors: Thor S. Nilsen (NOR), Ted Daigneault (CAN), Matt Smith (USA)

4 Basic Training Methodology Editors: Thor S. Nilsen (NOR), Ted Daigneault (CAN), Matt Smith (USA) 58 4. BASIC TRAINING METHODOLOGY 1.0 INTRODUCTION The role of the coach in the development of athletic

### Get that HEART Pumping

Get that HEART Pumping Cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health. The great thing is, there are plenty of

### GA-3 Disaster Medical Assistance Team. Physical Fitness Guide

GA-3 Disaster Medical Assistance Team Physical Fitness Guide PURPOSE: The purpose of this Physical Fitness Guide is to provide physical fitness training information to the members of the GA-3 Disaster

### ing Level 4: Interval Training By Jack Daniels, Ph.D.

Adapted from Daniels Running Formula, 2nd edition (Champaign: Human Kinetics, 2005), pp. 121-129. Level 4: Interval Training ing By Jack Daniels, Ph.D. Of all workout types, interval training takes on

### Lactate Threshold Training vs. Interval Training

Lactate Threshold Training vs. Interval Training Factors to Consider: 1) Age/Experience of the Runner Lactate Threshold workouts are typically Tempo Runs (defined as runs longer than race distance at 15-20

### TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE

Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:

### Half-Ironman Specific Training. Marty Gaal, CSCS One Step Beyond www.osbmultisport.com

Half-Ironman Specific Training Marty Gaal, CSCS One Step Beyond www.osbmultisport.com Keys to season success Long term planning and goal-setting Development of strong aerobic conditioning (base training)

### SUUNTO ON. How Not. Rely on Luck WHEN OPTIMIZING YOUR TRAINING EFFECT. TRAINING GUIDEBOOK

SUUNTO ON How Not to Rely on Luck WHEN OPTIMIZING YOUR TRAINING EFFECT. TRAINING GUIDEBOOK CONTENTS 5 INTRODUCTION 6 ENSURE EFFECTIVE TRAINING 7 SUUNTO t6 MEASUREMENTS 7 EPOC (EXCESS POST-EXERCISE OXYGEN

### Training our energy systems

Training our energy systems By: Kelly Mackenzie, MSC, BPE, AFLCA trainer Regardless of what mode of exercise we are using, we can train all three of our energy systems. There are physiological adaptations

### Body & Soul + A Multi-Phase Health Initiative for Houses of Worship

Body & Soul + A Multi-Phase Health Initiative for Houses of Worship Educational Session #1: Health and Physical Fitness Good health, wellness, fitness, and healthy lifestyles are important for all people.

### Welcome to Rowing Workouts.

Welcome to Rowing Workouts. This logbook provides you with a collection of interesting and challenging rowing workouts, which can be incorporated into your training or cross-training program. Each workout

### Information is Power. triax c6 features

Information is Power This heart rate monitor was developed in association with Jay Blahnik, an internationally recognized fitness instructor, author and industry expert. One insight that Jay has gained

### Introduction to Training Plans by Gale Bernhardt

Training Document: Introduction to Training Plans by Gale Bernhardt Hello and welcome to my training plans on Active Trainer! My plans are structured to build your overall fitness, endurance, muscular

### AREA 13.1 Half Marathon Training Schedule 2014 BEGINNER

AREA 13.1 Half Marathon Training Schedule 2014 BEGINNER Monday Tuesday Wednesday Thursday Friday Saturday Sunday 30 JUN - 6 JUL 1 REST 35 EASY 35 recovery REST DAY or ACTIVE (RS) - Run 4 miles with 3 x

### PERIODIZED TRAINING. A summary of Periodized Training methodology

PERIODIZED TRAINING A summary of Periodized Training methodology By: Chandler Rhinehart Periodized training is a scheduled, set training regimen that helps an athlete train towards a specific goal or event.

### Lactic acid system: Advantages: not limited by oxygen delivery, medium ATP yield Disadvantages: limited by lactic acid accumulation, long recovery

1 CHAPTER 6 Sample Answers for Chapter Discussion Questions Question #1 High energy phosphate system: * used in high power output activities (e.g., powerlifting) * uses CP and ATP as the energy fuel *

### Endurance. Aerobic endurance. Anaerobic endurance

1 1 Endurance Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO 2 max is the maximum amount of oxygen in millilitres, one can use in one minute

### repscanada Professional Standards and Learning Outcomes for Group Fitness Instructors Learning Outcomes (What knowledge has been assessed)

Core Knowledge (What someone is taught) Professional Standards and Learning Outcomes for Group Fitness Instructors Range of Knowledge (What someone learns) Learning Outcomes (What knowledge has been assessed)

### Training for and Racing the Ironman Run Joe Friel 2008

Training for and Racing the Ironman Run Joe Friel 2008 Note: The following is an expanded version of an article which first appeared in the July 2008 issue of 220 magazine. It s a daunting challenge. You

### BY EMILY BEERS. Alicia Anthony/CrossFit Journal

THE JOURNAL CHRIS HINSHAW: THE RUNNING MAN CrossFit s Aerobic Capacity Course expert explains how interval training can help you do more work faster. BY EMILY BEERS Long-time CrossFit athlete Tawny Sanabria

### Conditioning Aerobic and Anaerobic. Designed Specifically for Novice/Junior/Senior Skaters and Coaches

Conditioning Aerobic and Anaerobic Designed Specifically for Novice/Junior/Senior Skaters and Coaches TYPES OF CARDIOVASCULAR FITNESS (Conditioning) Conditioning is the process of getting the cardiovascular

### The Benefits of Exercise for People with Heart Disease

The Benefits of Exercise for People with Heart Disease Your heart is a muscle that needs regular exercise. When you exercise, your heart has to pump blood faster to get it to your muscles and lungs, and

### PHYSICAL EDUCATION. Written examination. Friday 8 November 2002

Victorian Certificate of Education 2002 SUPERVISOR TO ATTACH PROCESSING LABEL HERE Figures Words STUDENT NUMBER Letter PHYSICAL EDUCATION Written examination Friday 8 November 2002 Reading time: 3.00 pm

### 2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.

2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction

### Pulmonary Rehabilitation Program - Home Exercise Program

Pulmonary Rehabilitation Program - Home Exercise Program Getting Started Regular exercise should be a part of life for everyone. Exercise improves the body's tolerance to activity and work, and strengthens

### TRIATHLON: SPRINT & OLYMPIC DISTANCE

TRIATHLON: SPRINT & OLYMPIC DISTANCE TRIATHLON: SPRINT & OLYMPIC DISTANCE By Mark Yeoman (Bsc) Mark is a qualified Physical Education teacher and has represented Great Britain at the World Triathlon Championships

### Endurance The Ability to Exert Force for a Given Period of Time

68 Endurance The Ability to Exert Force for a Given Period of Time I. Speed Explosive Endurance II. Anaerobic Endurance III. Aerobic Endurance 04/2012 d:\faculty\allsen\pe 468\Winning Edge\EXSC46802Endurance

### Strength and Conditioning Program

Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow

### Assessment of Anaerobic & Aerobic Power

Assessment of Anaerobic & Aerobic Power The most popular anaerobic cycling test is the Wingate Anaerobic test (WAnT), named after the university in Israel where it originated. The original test was designed

### Cardiovascular Training & Intelli-Fit System Guide

with Cardiovascular Training & Intelli-Fit System Guide MOVE PROVE = IMPROVE Contents Foreword JOURNEY OF IMPROVEMENT 3 Introduction A MESSAGE FROM PAUL ROBBINS 4 Chapter 1 THE SCIENCE BEHIND CARDIO TRAINING

### Exercise Metabolism II

Exercise Metabolism II Oxygen debt & deficit Lactate threshold --------------------------------------------------------------- VO2max, VO2max and Lactate threshold CHO and fat metabolism during exercise

### Sprint & Endurance Training: Methods and Effects (chpt.9)

Sprint & Endurance Training: Methods and Effects (chpt.9) OBJECTIVE: To Develop Programs that will develop the energy capabilities and skills of the athlete 1 Specificity of Training Specific programs

### Information is Power. Imara HRM features

Information is Power By measuring intensity (heart rate) and duration (time) you can avoid over training, help prevent injury, and maximize your chances of achieving your goals. Imara HRM features ECG

### Half Marathon Training Guide for the Madison Mini-Marathon

Half Marathon Training Guide for the Madison Mini-Marathon 12 weeks that s the minimum suggested time you need to train for and successfully complete a half-marathon. The 13.1 mile race is a popular compromise

### 15 Minute Extreme Fat Loss. Cardio Workouts. By Joe Howard

15 Minute Extreme Fat Loss Cardio Workouts By Joe Howard 15 Minute Extreme Fat Loss Cardio Workouts Introduction Cardiovascular training can become very confusing, especially with all of the research and