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Endurance Training Basics

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Periodization

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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.

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Tapering

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Tapering is the practice of reducing exercise intensity and volume before an athletic competition to allow the body to recover fully and perform optimally.

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Aerobic Training

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Aerobic Training involves sustained exercise designed to strengthen the heart and lungs, thereby improving the body's utilization of oxygen and supporting endurance performance.

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Interval Training

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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.

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Overtraining Syndrome

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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.

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Cross-Training

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Cross-Training involves participating in multiple different forms of exercise. It's beneficial for preventing overuse injuries, overcoming plateaus, and maintaining overall fitness.

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Recovery

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Recovery in endurance training refers to the time and activities that are necessary to allow the body to repair and strengthen itself between workouts.

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Flexibility Training

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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.

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Hydration

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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.

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Nutritional Strategies

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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.

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VO2 Max

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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.

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Anaerobic Training

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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.

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Long Slow Distance (LSD) Training

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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.

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Lactate Threshold

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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.

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Fartlek Training

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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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