What are some training ideas from early Olympic athletes?
1) Perform short (400 meters or less intense intervals)
2) Perform work intervals from 98% to 118% of competition speed
3) Perform lactate threshold training runs, also known as tempo training bouts where you can at your maximal steady state pace
4) Perform anaerobic and aerobic interval training
5) Perform a combination of Fartlek, short intervals, long intervals 9(>400 meters), temp training, and long distance runs

Trivia Questions: When was the marathon FINALIZED to be 26.2 miles? (1924 Olympics)
When were women first allowed to run the marathon? (1984 Summer Olympics)

Maximal Oxygen Intake and Independence in Old Age: Key Points of this research by Dr. Roy Shephard
Review of 30 training studies since 1990 of Male and Females who were 64 yrs of age or older
What ate the key findings of this research?
MEN: VO2max tends to drop 5 ml/kg/min each decade starting at age 20 (drop from 45 ml/kg/min)
WOMEN: VO2max tends to drop 5 ml/kg/min each decade starting at age 35 (drop from 38 ml/kg/min)
NOTE: DROPS IN VO2 ARE DUE LARGELY TO PHYSICAL INACTIVITY AND INCREASE IN BODY FAT

What is the BEST way to retard the decline in VO2?
(30min/day of brisk aerobic activity)

Is higher intensity aerobics better? (Yes)

What is the ACSM and American Heart Association (AHA) new campaign?
More is Better. By doing more then the recommended you have better health benefits
According to ACSM and AHA, if you do more you have better what in regards to health?
(Cardioprotection)

HIT Facts: NOTE...High Intensity Training (HIT) and High Intensity Interval Training (HIIT) are the same:
With high intensity interval training (HIT), how much has VO2 improved from research studies? (4% to 46% in 24 weeks)
How much has stroke volume been shown to increase from HIT? 10% increase in 8 weeks (3 times/week)

Make sure you can calculate a maximal cardiac output? Try this:
What is Q(cardiac output) if HR=185b/min and SV=100ml/b? Remember, you must show your work for credit?
Check answer: 18,500ml/min OR 18.5L/min
Try another:
What is Q if HR=195 b/min and SV=110ml/min?
Check answer: 21,450 ml/min OR 21.45 L/min

Cardiovascular Physiology Endurance Applications: Please learn FLOW CHART OF ADAPTATIONS
CV physiology calculation; Ventricular volume question; If EDV=120ml/beat and ESV=45ml/beat, what is SV? (answer=75ml/beat)

CV physiology calculation; Ventricular volume question; If ESV=50ml/beat and SV=60ml/beat, what is EDV? (answer=110ml/beat)

How much does capillary supply increase due to endurance exercise? (up to 15%)

LACTATE THRESHOLD TRAINING DESIGN
Regardless of training status, all aerobic assessment designs to develop CV endurance require attention to what factors?
(Mode, intensity, progression, frequency, duration)

What is the most consistent predictor of endurance performance?
(Lactate threshold)

What is a definition of the lactate threshold (LT)?
(Intensity of exercise where lactate accumulation exceeds removal in blood)
What are the ways to present the lactate threshold?
(percent of VO2max, workload, or speed)

What is an average LT? (40% to 60% VO2max)

What is the LT of an endurance trained individual? (>70% VO2max)

CLASS, PLEASE REVIEW LACTATE FORMATION FROM PEP326 AT THIS LINK
What is the present day concept of lactate? (It is a buffer)
What is a simple, practical definition of the LT? (maximal steady state exercise; what runners call Temp workouts)

What is anaerobic threshold misleading? (suggests metabolism shifts from aerobic to anaerobic; it is really more of an ADD ON of energy systems)

WHAT IS THE BEST WAY TO ASSESS THE LACTATE THRESHOLD?
(30minute time trial)
What variables do you average every 5min of the 30min time trial? (RPE, HR, Speed)
About how long between test and re-test? (about 3 months)
CASE STUDY EXAMPLE OF LT ASSESSMENT
Pre-Test RPE=16
3month RPE=16
Pre-Test HR=165
3month HR=161
Pre-Test SPEED=5.5mph
3month SPEED=6.3mph
What variable is MOST important for this LT test? (speed)
What is the PERCENT improvement over the 3 months of training?
[pre-test - 3month test]/pre-test
[5.5-6.3=.8]/5.5 = 15% increase in speed

Try another example;
Pretest speed average =6.5mph
3month test average speed=7.1mph
What is the percent improvement? (9%)

Lactate Threshold (LT)Program Design; Make sure you know how to do this!
Refer to this link:
What the THREE key elements of the LT program Design? In developing a BASE aerobic program as we did in class, what percent is each of the key elements?
(High volume training; maximal steady state at the LT; interval training above the LT).
From the research, what is the BEST way to monitor intensity with LT training?

Is there a maximum volume of training? (This would be based on a peron's training status, age, weight lifestyle, motivation, physical capacity and goals).

Class, make sure you know the RPE recommendations for the Key Design Elements.

What is another name for the maximal steady state at the LT? (Tempo workouts).

With the interval training above the LT, which minutes do you count in your program design: the work or the relief?

What is the name of the protein in the cell that stimulates the many metabolic and physiological changes that occur with cardiovascular training?