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Endurance Training Basics
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Periodization
Periodization is the systematic planning of athletic training. It involves progressive cycling of various aspects of a training program during a specific period to prevent overtraining and optimize performance.
Tapering
Tapering is the practice of reducing exercise intensity and volume before an athletic competition to allow the body to recover fully and perform optimally.
Aerobic Training
Aerobic Training involves sustained exercise designed to strengthen the heart and lungs, thereby improving the body's utilization of oxygen and supporting endurance performance.
Interval Training
Interval Training consists of repeated sessions of high-intensity exercise separated by periods of lower-intensity exercise or rest. It's effective for improving both aerobic and anaerobic fitness.
Overtraining Syndrome
Overtraining Syndrome occurs when an individual experiences fatigue and declining performance in sport despite intense training. It's a result of an imbalance between training and recovery.
Cross-Training
Cross-Training involves participating in multiple different forms of exercise. It's beneficial for preventing overuse injuries, overcoming plateaus, and maintaining overall fitness.
Recovery
Recovery in endurance training refers to the time and activities that are necessary to allow the body to repair and strengthen itself between workouts.
Flexibility Training
Flexibility Training is critical for athletes to maintain a range of motion necessary for endurance sports, prevent injuries, and help recovery through activities such as stretching or yoga.
Hydration
Hydration is critical in endurance training to compensate for fluid losses through sweat and prevent dehydration, which can severely impair performance and lead to health risks.
Nutritional Strategies
Nutritional Strategies in endurance training involve optimizing food intake to fuel workouts, recover appropriately, and support overall health, including macronutrient balance and timing of intake.
VO2 Max
VO2 Max is a measure of the maximum volume of oxygen that an individual can use during intense exercise. It's often used as a performance indicator for cardiovascular endurance.
Anaerobic Training
Anaerobic Training is a form of exercise that involves quick and intense bursts of activity where the body's demand for oxygen exceeds the oxygen supply available. It helps improve the ability to maintain high-intensity efforts.
Long Slow Distance (LSD) Training
LSD Training involves longer duration endurance sessions at a moderate intensity. It's beneficial for developing aerobic base endurance and teaching the body to use fat as a fuel source.
Lactate Threshold
Lactate Threshold is the intensity of exercise at which lactate starts to accumulate in the blood. This threshold can be increased with proper training, allowing for improved endurance performance.
Fartlek Training
Fartlek Training is a form of running which the athlete increases and decreases the intensity throughout the workout. It combines continuous and interval training and can enhance both aerobic and anaerobic endurance.
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