1.2 Aerobic Training Flashcards
Define aerobic capacity
Ability to inspire, transport and utilise o2 to perform sustained periods of aerobic activity
Define VO2 max
The Mac volume of O2 inspired, transported and utilised per minute during exhaustive exercise
Why is it important that athletes who take part in intermittent sports have a high VO2 max?
Aerobic system is used during recovery from bouts of high intensity activity
Delays OBLA
Can recover quicker and perform more bouts of high intensity activity
How does age effect VO2 max?
- VO2 max declines by 1% each year from early 20s
- loss of elasticity in tissues
- effects ability to take in and transport O2
How does gender effect VO2 max ?
- Males have a 15-30% higher VO2 max than females
- Males have a greater lung capacity
- higher stroke volume
- higher cardiac output during maximal exercise
- enhanced ability to take in transport and utilise O2
How does physiological make up effect VO2 max?
- Athlete with larger quantity of Type 1 fibres will have an enhanced aerobic capacity as they are more effective at using oxygen within cells
- greater lung capacity and a larger heart will improve ability to take in a transport o2
How does training effect VO2 max?
- Aerobic training can improve VO2 max by 10-20%
- can delay age related decline in VO2 max
- continuous/farther training can improve strength if respiratory muscles, cardiac hypertrophy, increased mitochondria .
- improves capacity to take in transport and utilise O2
Name the 4 VO2 max tests
- Direct gas analysis
- Multi stage fitness test
- 12 min cooper run
- queens college step test
One + and one - of direct gas analysis
+
Accurate
Objective
Adaptable across various equipment types
- Expensive
Requires a trained specialise
One person at a time
Maximal test so requires motivation
One + and one - of multi stage fitness test
+
Large groups tested simultaneously
Simple
Cheap
Compare to standardised tables
-
Maximal/ requires motivation
Suited to runners
Estimation
One + and one - of 12 min cooper run
+
Large groups tested simultaneously
Simple/cheap
Can self administer
Normative data comparison
-
Maximal/requires motivation
Suited to runners
Estimation
One + and one - of queens college step test
-
Submaximal
Simple/cheap
Easy to monitor heart rate
Normative data comparison
-
Estimation
Not sport specific
Step heigh may disadvantage shorter people
Heart rate is effected by other variables
How do you calculate max hr?
220-age
Give the three types of aerobic training methods
Continuous
Fartlek
HIIT
Give a + and a - of continuous training
+
- Good start point for sedentary individuals
- relevant for endurance athletes
- can be varied across different activities
-
Can cause overuse injuries
Not sort specific enough for games players
Can be time consuming
