1.2b Aerobic training

Question 1

what is aerobic capacity

Answer 1

The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity.

Question 2

what sports require good aerobic capacity

Answer 2

endurance based work
eg long distance running, group stage cycling, open-water swimming

Question 3

What is VO2 max?

Answer 3

Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise.

Question 4

what is VO2 max measured in

Answer 4

ml/kg/min

Question 5

effect of physiological make up on VO2 max

Answer 5

greater efficiency of respiratory, cardiovascular system and muscle cells to inspire and transport oxygen = high VO2 max

Question 6

explanation of physiological make up on VO2 max

Answer 6

CAPILLARISATION will increase sa for gaseous exchange. high % of SO fibres rich in myoglobin and mitochondria produce more energy aerobically.

strong respiratory muscles and large lung capacity can inspire more air.
large left ventricle will increase sv and q.

increased hb content of blood will transport more oxygen for aerobic energy production.

Question 7

effect of age on VO2 max

Answer 7

VO2 max decreases approx 1% each year after 20 yo.

Question 8

explanation of age on VO2 max

Answer 8

lost elasticity in heart, blood vessels and lung tissue walls with age reduces efficiency to inspire and transport o2

Question 9

effect of gender on VO2 max

Answer 9

femals have 15-30% (10-15 ml/kg/min) lower vo2 max than males from same age group

Question 10

explanation of gender on vo2 max

Answer 10

famales have:
higher % body fat
smaller lung volume
SV and q during max work.
lower hb levels reducing efficiency to inspire and transport oxygen for aerobic energy production

Question 11

effect of training on vo2 max

Answer 11

aerobic training will increase vo2 max by 10-20%.

aerobic training will maintain or reduce any decline in vo2 max.

Question 12

explanation of training on vo2 max

Answer 12

aerobic training causes long-term adaptations such as increased strength or respiratory muscles, hb levels, mitochondria and myoglobin
this increases efficiency to inspire, transport and utilise o2

Question 13

how does direct gas analysis work?

Answer 13

-perform continuous exercise at progressive intensities to exhaustion
- expired air captured by a mask with tube connected to a flow meter and gas analysis.
the relative concentration of o2 and co2 in expired air to inspired air are measured.

Question 14

positives of direct gas analysis

Answer 14

-direct objective measurement of vo2 max.
-accurate, valid and reliable measure
-test performed during different exercises and lab or field

Question 15

negatives of direct gas analysis

Answer 15

-maximal test to exhaustion
-can’t be done with elderly or people with health conditions
-access to specialist equipment required

Question 16

how does the copper 12-minute run work?

Answer 16

-subject performs a continuous run to achieve a maximum distance within 12 minutes.
-usually performed at a 400m running track with cones at intervals
-time left per lap is called to the performer
-at end of the 12 minutes, the test ends and total distance is recorded.
-vo2 max predicted using calculations

Question 17

positives of copper 12-minute run?

Answer 17

-large groups can perform the test at the same time in field based setting
-subject can administer their own test
-simple and cheap equipment required

Question 18

negatives of copper 12-minute run

Answer 18

-prediction of vo2 max, not measurement
-maximal test limited by subject motivation
-can’t be used with the elderly or with health conditions
-not sport specific (e.g. rowers or cyclists may be at a disadvantage)

Question 19

how does the queen’s college step test work?

Answer 19

-performs continuous stepping on and off box 41.3 cm high for 3 minutes
-taken at a rate of 24 steps/min for men (96 beats/min) and 22 steps/min for women (88 beats/min).
-HR taken 5 seconds after completing test for 15 seconds.
-HR recovery used to predict vo2 max with simple equation.

Question 20

positives of queens college step test

Answer 20

-sub max test, simple and cheap equipment required
-HR easily monitored
-published tables of normative data and simple vo2 max calc

Question 21

negatives of queens college step test

Answer 21

-prediction of vo2 max not measurement
-HR recovery will be affected by prior exercise, food and fluid intake
-test isn’t sport specific and height disadvantage

Question 22

what happens in the NCF multi-stage fitness test

Answer 22

-performs continuous 20m shuttle run test at progressive intensities to exhaustion.
-each 20m shuttle timed to audio
-test is over when the subject cannot complete the shuttle in allotted time
-a level and the shuttle number will be given which predicts vo2 max from a standardised comparision.

Question 23

positives of NCF multistage fitness test

Answer 23

-large groups can perform test at the same time
-simple and cheap equipment
-published tables of vo2 max equivalent

Question 24

negatives of NCF multistage fitness test

Answer 24

-prediction of vo2 max not measurement
-maximal test to exhaustion subject to motivation
-can’t be used with elderly or health conditions
-test isn’t sport specific

Question 25

What is continuous training?

Answer 25

-Steady-state low-moderate intensity work for a prolonged period of time.
-60-80% MHR
-20-80 mins

-warm up HR in fate burn zone (50-60% MHR) 10 mins

-jogging, star jumps, skipping

Question 26

What is Fartlek training?

Answer 26

Continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods.

Question 27

what is HIIT?

Answer 27

high-intensity interval training

-repeated bouts of high intensity work for varied recovery times for 20-60 mins

-work intervals 80-95 MHR for 5 seconds to 8 mins

-recovery intervals 40-50 MHR equal to work interval
1:1 work:relief

Question 28

how long does aerobic training take to cause adaptations

Answer 28

3x5x per week for at least 12 weeks
causes significant structural adaptations

Question 29

structural adaptation of aerobic training on MSK system

Answer 29

SO muscle fibre hypertrophy
-increased potential for aerobic energy production
increased strength and delays fatigue

increased stores of myoglobin
-increased storage and transport of oxygen to the mitochondria

OVERALL
-increased capacity of aerobic energy production
-increased joint stability
-decreased risk of injury and osteoporosis

Question 30

structural adaptation of aerobic training on respiratory system

Answer 30

stronger respiratory muscles
-increased mechanics of breathing
-increased maximal lung volumes
-decreased respiratory fatigue

increased surface area of alveoli
-increased external gaseous exchange

OVERALL
-increased volume of oxygen diffused into the bloodstream
-alleviates symptoms of asthma

Question 31

structural adaptation of aerobic training on cardiovascular system

Answer 31

cardiac hypertrophy
-increased SV and CO
-increased filling capacity and force of ventricular contraction
-decreased resting HR and HR recovery after exercise

increased number of HB cells
-increase in oxygen carrying capacity
-increased gaseous exchange

OVERALL
-increased blood flow and oxygen transport to the muscle cells
-decreased blood pressure
-lower risk of coronary heart disease, hypertension and stroke

Question 32

structural adaptation of aerobic training on metabolic function

Answer 32

increased activity of aerobic enzymes
-increased metabolism of triglycerides and glycogen

decreased fat mass
-increased lean mass
-increased metabolic rate
-increased breakdown of triglycerides

OVERALL
-increased use of fuel and oxygen to provide aerobic energy
-improved body composition
-easier to perform exercises, reduces the onset of fatigue
-delays OBLA
increases the intensity and duration of performance