Aerobic Capacity Flashcards
Define aerobic capacity
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity.
Define VO2 max
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise.
Factors that affect VO2 max
And their effect on VO2 max
1) physiological make-up
• the greater the efficiency of the respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen, the higher the VO2 max.
2) age
• from the early 20s, VO2 max declines approximately 1% per year
3) gender
• females tend to have 15-30% lower VO2 max than males from the same group
4) training
• aerobic training will increase VO2 max by 10-20%. In ageing performers, aerobic training will maintain or reduce any decline in VO2 max
Describe the multi stage fitness test
Subject performs a continuous 20m shuttle run test at progressive intensities to exhaustion. Each 20m shuttle will be timed to an audio cue. The test is over when the subject cannot complete the shuttle in the allotted time. A level and shuttle number will be given which predicts VO2 max from a standardised comparison table.
Adv and disadv of the multi stage fitness test
Advantages:
• large groups can perform the test at the same time.
• only simple and cheap equipment required
• published tables of VO2 max equivalents
Disadvantages:
• prediction of VO2 max not a measurement.
• maximal test to exhaustion limited by subject motivation
• cannot be used with the elderly or those with health conditions
• test is not sport specific (rowers/cyclists may be at a disadvantage)
Describe the direct gas analysis test
Subject performs continuous exercise at progressive intensities to exhaustion. Expired air is captured by a mask with a tube connected to a flow meter and gas analyser. The relative concentrations of O2 and CO2 in expired air to inspired air are measured. Results can be graphed against intensity and using a simple calculation VO2 max can be determined.
Adv and disadv of direct gas analysis
Advantages:
• direct objective measurement of VO2 max
• accurate, valid and reliable measure
• test performed during different exercises including labatory and field settings
Disadvantages:
• maximal test to exhaustion
• cannot be used with the elderly or those with health conditions
• access to specialist equipment is required
(training zones)
Explain what will happen if intensity is too high/low
• if intensity is too high, the performer may fatigue quickly and adapt anaerobically - for example, learning to tolerate lactic acid
• if the intensity is too low, no adaptation will be made
Define continuous training
Steady-state low-moderate intensity work for a prolonged period of time
• 60-80% of max HR
• 20-80 minutes
Define Fartlek training
Continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower intensity recovery periods
Define high intensity interval training (HIIT)
Repeated bouts of high intensity work followed by varied recovery times
Work intervals:
• 80-95% max HR
• 5 seconds to 8 minutes
Recovery intervals:
• 40-50% max HR
• equal to work interval (1:1)
Total time - 20-60 minutes
Physiological adaptations made by the respiratory system to aerobic training
• Increased volume of oxygen diffused into bloodstream
• Decreased frequency of breathing at rest and during sub maximal exercise
• makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance
• alleviates the symptoms of asthma
Physiological adaptations made by the cardiovascular system to aerobic training
• increased blood flow and oxygen transport to the muscle cells
• decreased blood pressure
• makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance
• lower risk of CHD, hypertension and stroke
Physiological adaptations made by the musculoskeletal system to aerobic training
• increased capacity of aerobic energy production
• increased joint stability
• makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance
• increased metabolic rate, increasing energy expenditure and managing weight
• decreased risk of injury, osteoporosis and osteoarthritis
Physiological adaptations made in metabolic function to aerobic training
• increased use of fuel and oxygen to provide aerobic energy
• improved body composition
• makes it easier to perform exercise, reduces the onset of fatigue, delays OBLA and increases the intensity and duration of performance
• increased metabolic rate, increasing energy expenditure and managing weight
Describe the cooper 12 minute run
Subject performs continuous running to achieve a maximum distance within 12 minutes. Usually performed on a 400m running track with cones placed at intervals. Time left per lap is called to the performer. At the end of the 12 minutes, the test ends and total distance is recorded. This is a maximal intensity test which using a simple calculation can predict VO2 max
Advantages and disadvantages of the cooper 12 minute run
Advantages:
• large groups can perform the test at the same time in a field based setting
• a subject can administer their own test
• simple and cheap equipment required
• published tables of normative data and simple VO2 max calculation
Disadvantages:
• prediction if VO2 max not a measurement
• maximal test to exhaustion limited by subject motivation
• cannot be used with the elderly or those with health conditions
• test is not sport specific (e.g. rowers or cyclists may be at a disadvantage)
Describe the queen’s college step test
Subject performs continuous stepping on and off a box 41.3cm high for a period of three minutes. Steps will be taken at a rate of 24steps/min for men and 22steps/min for women. HR recovery is used to predict VO2 max with a simple equation
Adv and disadv of the queen’s college step test
Advantages:
• sub maximal test
• simple and cheap equipment required
• HR is easily monitored
• published tables of normative data and simple VO2 max calculation
Disadvantages:
• prediction of VO2 max, not a measurement
• HR recovery will be affected by prior exercise, food and fluid intake
• test is not sport specific
• step height may disadvantage shorter subjects
