1.2b Aerobic training Flashcards
what is aerobic capacity
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity.
what sports require good aerobic capacity
endurance based work
eg long distance running, group stage cycling, open-water swimming
What is VO2 max?
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise.
what is VO2 max measured in
ml/kg/min
effect of physiological make up on VO2 max
greater efficiency of respiratory, cardiovascular system and muscle cells to inspire and transport oxygen = high VO2 max
explanation of physiological make up on VO2 max
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.
effect of age on VO2 max
VO2 max decreases approx 1% each year after 20 yo.
explanation of age on VO2 max
lost elasticity in heart, blood vessels and lung tissue walls with age reduces efficiency to inspire and transport o2
effect of gender on VO2 max
femals have 15-30% (10-15 ml/kg/min) lower vo2 max than males from same age group
explanation of gender on vo2 max
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
effect of training on vo2 max
aerobic training will increase vo2 max by 10-20%.
aerobic training will maintain or reduce any decline in vo2 max.
explanation of training on vo2 max
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
how does direct gas analysis work?
-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.
positives of direct gas analysis
-direct objective measurement of vo2 max.
-accurate, valid and reliable measure
-test performed during different exercises and lab or field
negatives of direct gas analysis
-maximal test to exhaustion
-can’t be done with elderly or people with health conditions
-access to specialist equipment required
how does the copper 12-minute run work?
-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
positives of copper 12-minute run?
-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
negatives of copper 12-minute run
-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)
how does the queen’s college step test work?
-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.
positives of queens college step test
-sub max test, simple and cheap equipment required
-HR easily monitored
-published tables of normative data and simple vo2 max calc
negatives of queens college step test
-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
what happens in the NCF multi-stage fitness test
-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.
positives of NCF multistage fitness test
-large groups can perform test at the same time
-simple and cheap equipment
-published tables of vo2 max equivalent
negatives of NCF multistage fitness test
-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
What is continuous training?
-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
What is Fartlek training?
Continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods.
what is HIIT?
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
how long does aerobic training take to cause adaptations
3x5x per week for at least 12 weeks
causes significant structural adaptations
structural adaptation of aerobic training on MSK system
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
structural adaptation of aerobic training on respiratory system
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
structural adaptation of aerobic training on cardiovascular system
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
structural adaptation of aerobic training on metabolic function
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
