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  • Aerobic Conditioning Chart (NSCA CSCS Textbook)

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    Fitness Tutor for the ACE & NSCA Exams
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    The document describes five types of aerobic conditioning: long slow distance training, pace/tempo training, interval training, repetition training, and fartlek training. It provides the description, benefits, and notes for each type of training. Long slow distance training works at 70% of VO2 Max for 30-120 minutes and provides cardiovascular and muscle metabolic benefits. Pace/tempo training works at lactate threshold or slightly above race pace for 20-30 minutes, improving energy production and muscle recruitment. Interval training works close to VO2 Max with 1:1 work to rest ratios, increasing VO2 Max and anaerobic metabolism.

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    Aerobic Endurance Conditioning Chart (NSCA CSCS Textbook).

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    The document describes five types of aerobic conditioning: long slow distance training, pace/tempo training, interval training, repetition training, and fartlek training. It provides the description, benefits, and notes for each type of training. Long slow distance training works at 70% of VO2 Max for 30-120 minutes and provides cardiovascular and muscle metabolic benefits. Pace/tempo training works at lactate threshold or slightly above race pace for 20-30 minutes, improving energy production and muscle recruitment. Interval training works close to VO2 Max with 1:1 work to rest ratios, increasing VO2 Max and anaerobic metabolism.

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    760 vues1 page

    Aerobic Conditioning Chart (NSCA CSCS Textbook)

    Transféré par

    Fitness Tutor for the ACE & NSCA Exams
    The document describes five types of aerobic conditioning: long slow distance training, pace/tempo training, interval training, repetition training, and fartlek training. It provides the description, benefits, and notes for each type of training. Long slow distance training works at 70% of VO2 Max for 30-120 minutes and provides cardiovascular and muscle metabolic benefits. Pace/tempo training works at lactate threshold or slightly above race pace for 20-30 minutes, improving energy production and muscle recruitment. Interval training works close to VO2 Max with 1:1 work to rest ratios, increasing VO2 Max and anaerobic metabolism.

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    © All Rights Reserved
    Téléchargez comme PDF, TXT ou lisez en ligne sur Scribd
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    sur 1

    TYPES OF AEROBIC CONDITIONING

    TYPE DESCRIPTION BENEFITS


    LONG SLOW DISTANCE
    TRAINING (LSD)
    Working at about 70% of VO2
    Max
    Anywhere from 30-120 minutes
    Enhanced cardiovascular function
    Enhanced thermoregulatory function
    Improved mitochondrial energy production
    Improved oxidative capacity of skeletal muscle
    May improve Lactate Threshold
    Over time, causes change in metabolic ability of the muscles
    trained, possibly shifting Type IIx to Type I
    *Doesnt stimulate same neuromuscular patterns used in competition
    PACE/TEMPO TRAINING
    (THRESHOLD TRAINING or
    AEROBIC/ANAEROBIC
    TRAINING)
    Two types: steady and
    intermittent
    Working at Lactate Threshold or
    slightly above race pace, for
    approx.. 20-30 minutes
    Improved energy production from both aerobic and anaerobic
    metabolism
    Involves same muscle recruitment pattern as competition
    Improves running economy
    Increases Lactate Threshold
    INTERVAL TRAINING Working close to VO2 Max
    1:1 Work/Rest ratio
    Increased VO2 Max
    Enhanced anaerobic metabolism
    *Must have a strong aerobic base before utilizing
    *Use sparingly very stressful on the system, no more than 1-2x per
    week
    REPETITION TRAINING (REPS) Working above VO2 Max for 30-
    90 seconds
    Work:Rest ratio 1:5

    Improved running speed
    Enhanced running economy
    Inreased capacity/tolerance for anaerobic training
    *High reliance on anaerobic metabolism, therefore must have long
    recovery periods
    FARTLEK TRAINING (Fartlek-
    Speed play in Swedish)
    Working alternating between
    LSD (70% of VO2 Max) and
    Pace/Tempo (up to 85-90% of
    VO2 Max) for approx.. 20-60
    minutes
    Enhanced VO2 Max
    Increased Lactate Threshold
    Improved running economy
    Improved fuel utilization from different sources
    *Combining LSD and hill/fast burn work in one workout

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