2.2 - Aerobic Capacity Flashcards
Define aerobic capacity
- ability to take in, transport and use oxygen to sustain periods of prolonged sub-maximal work
Define VO2 max
-highest rate of oxygen consumption attainable during maximal work
state 4 factors that affect a performers VO2 max
- age (after age of 20 it decreases)
- gender (men have higher)
- physiological (muscle fibres)
- training
Name 4 tests used to measure aerobic fitness
- multi stage fitness test
- direct gas analysis
- 12 minute cooper run
- queens college step test
Describe the multistage fitness test
give advantages and disadvantages with your answer
- Progressive test to exhaustion
- 20m shuttles to a timed beep that becomes quicker until performer fails to keep up
- a level is reached and a VO2 max score can be estimated
+easy to set up
+large groups can take part
+good levels of validity and reliability
- dependant on motivation
- favours runners over other athletes such as cyclists or swimmers
Describe the cooper run test
give advantages and disadvantages with your answer
- aim is to cover as much distance as possible in 12 mins
- score is then compared to a table to predict VO2 max
+little equipment needed
+simple and cheap
+large groups can take part
- prediction of VO2 max only
- dependant on motivation
- favours people with good running technique
Describe the direct gas analysis test
give advantages and disadvantages with your answer
- subject performs physical activity, gradually increasing levels of intensity
- O2 uptake is recorded at each level
- performer works to exhaustion where there maximal VO2 max is then recorded
+Accurate, valid and reliable
+Method can be adapted to the performer
-very expensive and complex equipment required
-dependant on motivation
Describe the queens college step test
give advantages and disadvantages with your answer
- sub maximal test
- steps on and off a block for 10 mins
- pace of stepping is set by a metronome
- HR measured 5 seconds after the test for 15 seconds
- recovery of HR is used to predict VO2 max via data table
+simple and cheap
+sub maximal test so safer for th elderly and physically unfit
- only a prediction (can be unreliable)
- HR recovery can vary depending on time of day
At what percent of max heart rate should the performer be working at to reach the anaerobic zone
85-100%
At what percent of max heart rate should the performer be working at to reach the target heart rate zone
65- 85%
At what percent of max heart rate should the performer be working at to reach the recovery zone
50% or less
At what percent of max heart rate should the performer be working at to reach the fat burning zone
50-65%
3 types of aerobic training
- HITT
- continous
- Fartlek
Describe continous training refer to FITT principle in your answer
- running, cycling, swimming or rowing
- 20-80 mins
- low to moderate intensity
- sub maximal work
- 60-80% of max heart rate to improve
Describe HITT training refer to FITT principle in your answer
- involves periods of work with periods of rest/recovery
- can be designed to cater for different training needs
- 3-5 sessions per week
- 50-75% intensity of Max heart rate
- 20-60 mins
