Aerobic capacity Flashcards
What is Aerobic capacity
Aerobic capacity is the ability of the body to inspire, transport and utilise (use) oxygen to perform sustained periods of aerobic activity.
What is VO2 max
VO2 max is the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise. Measured in ml/kg/min
VO2 max test
Known as Direct Gas Analysis - Measured in ml/kg/min
Athlete performs exercise at progressive intensities to exhaustion
Can be done by running on a treadmill or cycling on a bike
The performer wears a mask which captures expired air
The relative concentrations of O2 and CO2 are measured
Expired air is compared to inhaled air
Measures the maximum volume of oxygen consumed per minute.
Information is presented on a graph to give VO2 max
4 factors affecting VO2 max
Age
Gender
Physiological make-up
Training
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.
Strong respiratory muscles and large lung capacities can inspire more air.
Larger and stronger left ventricle will increase SV and Q
Capillarisation will increase the surface area for gaseous exchange meaning a greater utilisation of oxygen
Age
From the early 30’s, VO2 max declines approximately 1% per year.
As you age loss of elasticity in the heart, blood vessels and lung tissue walls reduce the efficiency to inspire and transport oxygen.
Gender
Females’ VO2 max tends to be lower than males by around 15-30%.
Females have a higher % of body fat, smaller lung volumes, SV, Q, lower Hb levels which reduces the efficiency to inspire and transport oxygen for aerobic energy production.
Female VO2 max average = 60-70ml/kg/min Male VO2 max average = 70-75ml/kg/min
Training
Aerobic training will increase VO2 max by 10- 20%.
In ageing performers, aerobic training will maintain or reduce any decline in VO2 max.
Aerobic training causes physiological adaptations such as: increased strength of respiratory muscles, increased levels of Hb, myoglobin and mitochondria as well as capillarisation which will increase the efficiency to inspire, utilise and transport more oxygen
What are the 4 tests for aerobic capacty
Direct gas analysis
NCF Multi-stage fitness test
12-Minute Cooper Run .
Queen’s college step test
Brief description of NCF multi stage fitness test
20m progressive, shuttle run test to exhaustion in time to an audio cue. Cue becomes progressively shorter until the athlete can no longer sustain performance
Brief description of 12 minute cooper run
Continuous test around a 400m track with cones placed at intervals. The aim is to achieve a maximum distance in 12 minutes
Max intensity test where simple calculation predicts VO2 max
Brief description of queens college step test
A continuous test which involves stepping on and off a box which stands at 41.3cm high.
The test is completed for 3 minutes
Men step at 24 steps per minute, women at 22 steps per minute
HR taken 5 seconds after completion for 15 seconds
2 strengths of Direct gas analysis
Direct analysis of VO2 max
Highly accurate, valid and reliable
Performed in lab and field setting
2 weaknesses of Direct gas analysis
Cant be used by elderly or those with health conditions
Access to specialist equipment and facilities required
Must be performed to exhaustion
2 strengths of NCF multi stage fitness test
Large groups can perform at the same time (team sports)
Simple and cheap equipment used
Published tables of V02 max equivalent are available
2 weaknesses of NCF multi stage fitness test
Cant be used by elderly or those with health conditions
Not sport specific
Predictions of VO2 is not accurate
2 strengths of 12 minute cooper run
Large groups can perform at the same time (team sports)
Simple and cheap equipment used
Published tables of V02 max equivalent are available
Subject can administer test themselves
2 weaknesses of 12 minute cooper run
Cant be used by elderly or those with health conditions
Not sport specific
Predictions of VO2 is not accurate
3 strengths of Queens college step test
Sub max test so can be completed by elderly or people with specific health conditions
Simple and cheap equipment
Simple process to follow
HR can be easily monitored
2 weaknesses of queens college step test
Test is not sport specific
Position of VO2 max is not a specific measurement
HR recovery will be affected by prior exercise and food eaten
5 heart rate training zones
90 – 100% - Maximum (VO2 max) Develops speed and power
80 – 90% - Hard – lactate threshold Increased anaerobic performance
70 – 80% - Moderate – aerobic training zone Improves aerobic endurance
60 – 70% - Light – aerobic Improves basic endurance and fat metabolism
50 – 60% - Very light Helps with active recovery
Karvonen’s principle
Karvonen’s principle is more specific and reliable than using the HR training guides as it takes into account the performer’s age as well as their resting HR.
The calculation is: Training HR = resting HR + %(HR max – resting HR)
Interval training AO1
Period of work followed by period of rest/ recovery
Types of exercises: Running, cycling, swimming and skipping
Session duration 20 – 60 minutes
Work duration 3 – 5 minutes +
Work: relief ratio 1:2 / 1:1
Intensity 60% - 70% of max HR
Fartlek training AO1
Brief description: speed play – continuous training with variations in intensity and terrain
Types of exercises: running, swimming and cycling.
Session duration: 20 – 60 minutes
Intensity: Depending on intensity 55% - 90%
Why would an athlete choose to participate in interval training/ fartlek instead of continuous for an event such as the 5000m? (not only 5000m)
Improves aerobic and anaerobic energy systems
It will improve your VO2 max as it delays fatigue and improves your anaerobic threshold (the intensity and duration of performance will increase before fatigue)
It improves speed endurance
It is important for games players as the speed within a game is consistently changing
Description of HIIT training
Involves repeated bouts of high-intensity work followed by varied recovery times for an overall period of 20-60 minutes
Working intervals: Intensity – 80-95 Per cent of Max HR
Duration – 30 secs to 1 minute
Recovery intervals: Intensity: 40-50 per cent of Max HR (active recovery period)
Duration: equal to the work interval (1:1 or 2:1 or 1: 0.5)
For anaerobic interval training the work to relief can increase to 1:3+ to allow a full recovery
Description of continuous training
Continuous training is steady-state low/moderate intensity work for a prolonged period of time.
It is a submaximal training method and has no breaks.
Continuous training improves the aerobic energy system
SO muscle fibres are associated with this so will physiologically adapt
POTENTIAL MARKS FOR WARM UP AND COOL DOWN
Strengths of HIIT training
Higher calorie consumption/ greater fat burning.
Faster adaptations to training (than continuous).
Performers can train at a higher intensity for longer.
Training duration is shorter.
Individuals with different fitness levels can train together.
Can be performed for all sports.
Weaknesses of HIIT training
Not always suitable for people with health conditions.
It requires longer recovery periods than continuous training.
Strengths of continuous training
Good for endurance athletes.
Good for pre-season training to build base endurance levels.
Weaknesses of continuous training
Tedious/ boring
Overuse/ chronic injuries are common
Team players may find the training not sport-specific
Explain the use of target heart zones as a training intensity guide
