Aerobic Capacity Flashcards
VO2 max
Max volume of air that can be taken in, transferred and used in one minute
Aerobic capacity
Ability to take in transport and use oxygen to maintain prolonged periods of aerobic maximal work Dependent on- Respiratory system - take in Cardiovascular system - transport Muscular system - use
Factors affecting VO2 max
Individual physiological make up
Training
Gender
Age
Individual physiological make up
- respiratory system to consume o2
Strong resp. Muscles and large lunge capacities can take in more air - heart to transport o2
Large stroke lung volume increase SV and HB content will allow more o2 to be transported
*vascular system to transport o2
Capillarisation will increase SA for GE - muscle cells to use o2
High percentage of So fibres rich in myoglobin and mitchondria for more energy
Training
Aerobic training improve VO2 max by 10-20%
Training progression increase VO2 max due to long term adaptations such as stronger respiratory system
Age
20s, max begins to decrease by 1% p/y due to decrease in efficiency of body systems
Age at which it decreases depends on level of adaptations and training
Decrease elasticity in heart, blood vessels and lung tissue walls
Reducing efficiency to take in and transport o2
Gender
Women levels 15-30% lower then men Women have: More body fat Smaller long volume Lower cardiac output during max work
Direct gas analysis
Continuous exercise at progressive intensities to exhaustion
Exp. air captured by mask with a tube connected to a flow meter and gas analyser
Relative concentration of o2 and co2 in expired air to inspired air measured
Results graphed against intensity
+
Performed through variety of exercise
Gives definitive VO2 max
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Expensive
Specialist equipment needed
Maximal test to exhaustion
Cooper 12min run
Continuous running for 12mins, get max distance
Record score compare it to table
\+ Easy set up Large groups Cheap Do it yourself
- Prediction
Only done with running
No elderly or health problem
Queens college step up
Step on/off box of 41.3cm for 3mins
HR taken 5s after completing
Recovery determines VO2 max
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Sub max test
Suitable for all levels
HR easily measured
- Prediction Not sport specific Height of box effect shorter people HR can be effected by prior fluid intake etc
NCF multi stage fitness test
20m progressive shuttle run
Level and shuttle score given
Fail to hit line 3 times- disqualified
\+ Easy to set up Large groups Cheap Published tables of VO2 max
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Not sport specific
Prediction not measurement
Exhaustion
Training intensities
50-60%bpm= 20-40mims basic endurance 60-70% = 40-80mins- targets fat burining 70-80% = 10-40mins - aerobic zone 80-90% = 2-10mins - lactate threshold 90-100% = 0-2mins - max performance capacity
Continuous training
Working at steady state Extended period of time Stressed aerobic system and SO muscle fibres Duration - 20mins + Intensity= 60-80% HR max
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Benefit endurance athletes
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Over use injuries
Stress fractures
HIIT training
High intensity interval training
High intense period of work by period of recovery
Modified to sport
Work intensity/duration- 80-95% HR max - 5s-8m
Recovery i/d - 40-50% HR max - = to 1 work interval
Increase calorie consumption before and after
Longer recovery periods
Medics problems seek clearance off DR
Respiratory adaptions
Stronger respiratory muscles
Increased surface area of alveoli
