Aerobic Capacity

Question 1

Define aerobic capacity.

Answer 1

The ability to take in, transport and use oxygen to sustain prolonged periods of aerobic work.

Question 2

Define VO2 max.

Answer 2

The maximum rate of oxygen consumption per MINUTE.

Individuals work at a percentage of this - never 100% but the higher the percentage suggests a better aerobic capacity.

Question 3

What is an average person’s VO2 max?

Answer 3

50-60%

Question 4

What is an average fit person’s VO2 max?

Answer 4

85%+

Question 5

What factors affect aerobic capacity?

Answer 5

• Physiological make up
• Heredity factors
• Specificity of training
• Age
• Gender

Question 6

What factors within physiological make up affect aerobic capacity?

Answer 6

• muscle fibre types
• muscle cells to use O2
• heart to transport O2
• vascular system to transport O2
• stronger respiratory muscles (diaphragm)

Question 7

What factors within heredity factors affect aerobic capacity?

Answer 7

• An athlete’s individual response to training varies because of genetic variation.
• Heredity only indicates an individual’s potential to have a high VO2 max- this is dependent on aerobic training.

Question 8

What factors within specificity of training factors affect aerobic capacity?

Answer 8

• A specific programme of aerobic training will increase VO2 mac due to the long term adaptations to aerobic training.
• Links directly to an athlete’s individual response to training.
• The more specific the aerobic training to the sport performed and the athlete’s needs, the greater the potential improvement in that sport.

Question 9

What factors within age affect aerobic capacity?

Answer 9

• VO2 max decreases approximately 1% over year due to decrease in the efficiency of the body systems.
• The age at which VO2 max starts to decrease varies with the level of training and the individual’s response to training, but it is thought to have 2 main causes:
• Cardiovascular: max HR, Q, SV and blood circulation to muscle tissues decreases due to a decreased left ventricular elasticity.
• Respiratory: lung volumes decrease linearly after maturation, due to decrease in elasticity of lung tissues and thoracic cavity walls.
• VO2 max will decrease with age due to decreased activity levels.
• Continued aerobic training for elderly people will slow down any decline in VO2 max.

Question 10

What factors within gender affect aerobic capacity?

Answer 10

• VO2 mac values for women are generally 20-25% lower than those for men.
• Women disadvantaged due to increased percentage of body fat.
• A woman’s lower VO2 max is primarily fdue to their smaller body size:
• smaller lung volume
• smaller heart = increased RH - lowering SV and Q at maximal rates of work.
• lower blood/haemoglobin levels so decreased O2 transport and blood flow.

Question 11

Name 4 methods of evaluation of aerobic capacity.

Answer 11

• 12 minute cooper run
• PWC 170
• Multi-stage fitness test
• gas analysis

Question 12

Describe the PWC 170 test.

Answer 12

• Submaxima test on a cycle ergometer.
• Performer cycles at 3 progressive low-to-moderate work intensities and they heart rate values are recorded.
• 100-115 bpm, 115-130 bpm, 130-145 bpm.
• As HR increases linearly with work intensity, a line cane drawn through these 2 points on a graph, which can be extended to predict the intensity levels that they would be working at when their HR reaches 170 bpm..

Question 13

Describe the multi-stage fitness test.

Answer 13

• Progressive and maximal 20m shuttle run test.
• Timed by a bleep which progressively becomes shorter until the athlete cannot keep up.
• This provides a level and a shuttle number score which is then compared with standardised tables to estimate a VO2 mac for males and females.

Question 14

Describe the gas analysis test.

Answer 14

• Uses expensive, highly complex gas analysis equipment.
• This measures and compares the amount of O2 inspired and expired as work intensity is progressively increased until near exhaustion is reached.
• Not practical unless you’re an elite athlete who has access to such testing facilities that are only found at national centres of excellence or sport universities.

Question 15

Name 3 training methods used to improve aerobic capacity.

Answer 15

• Fartlek
• Continuous
• Interval

Question 16

Describe continuous training.

Answer 16

• Steady state sub maximal work for prolonged periods (20-30 minutes+)
• It is more suited to long distance/endurance athletes, when the O2 demands of the training are met by the supply from the cardiovascular systems
• The HR should be above the critical threshold (minimum 55%) but this may increase upon the specific training objectives.

Question 17

State 2 positives of continuous training.

Answer 17

• No equipment required

- Good for pre-season training

Question 18

State 2 negatives of continuous training.

Answer 18

• Boredom

- No feedback due to no rest

Question 19

Describe fartlek training.

Answer 19

• Continuous steady state training interspersed with varied higher intensity work periods and slow recovery periods.
• It is a mixture of continuous and interval training that adds variation of higher intensity work, typically a mixture of sprints and terrain.
• HR remains above critical threshold and within the training one to ensure training adaptations can occur and will overload both the aerobic and anaerobic systems.

Question 20

State 2 positives of fartlek training.

Answer 20

• More realistic for game players and mimics a game situation
• No equipment

Question 21

State 2 negatives of fartlek training.

Answer 21

• Bored

- Minimal feedback due to limited rest period

Question 22

Describe interval training.

Answer 22

• Consists of periods of work with periods of rest.
• The work ratio for aerobic training is typically higher and the relief lower, with a lower number of work-relief intervals.
• For anaerobic interval training the work ratio is typically lower and the relief higher to allow fuller recovery and therefore is an increase in the number of work-relief intervals.

Question 23

State 4 positives of interval training.

Answer 23

• Improves quality of training by allowing the performer to recover so that each work interval is at a higher intensity than if they performed continuous training.
• Can be adapted for aerobic and anaerobic.
• Can be adapted for skill related practices.
• Allows for feedback for more progression.

Question 24

What are the interval durations for an aerobic and anaerobic athlete?

Answer 24

Aerobic - 3-5 minutes +

Anaerobic - 0-90 seconds

Question 25

What are the interval intensities for an aerobic and anaerobic athlete?

Answer 25

Aerobic - 50-75% VO2/HR max

Anaerobic - 70-95% VO2/HR max

Question 26

What are the ratio of work-reliefs for an aerobic and anaerobic athlete?

Answer 26

Aerobic - 1 set of 3-5 reps

Anaerobic - 2-6 sets of 1-10 reps

Question 27

How frequently should aerobic and anaerobic athletes train?

Answer 27

Aerobic - 3-5 sessions weekly

Anaerobic - 3-6 sessions weekly

Question 28

What are the specified energy systems for an aerobic and anaerobic athlete?

Answer 28

Aerobic - aerobic system

Anaerboic - ATP/PC, LAS

Question 29

Name some respiratory system adaptations that occur with aerobic training.

Answer 29

Respiratory muscles become stronger:
- increase in efficiency of mechanics of breathing
- increase maximal breathing rate
- increase respiratory fatigue resistance
- decrease in sub-maximal breathing rate
- net effect: increased VO2 max
Increase in active alveoli surface area:
- increase in external respiration

Question 30

Name some cardiovascular (heart) system adaptations that occur with aerobic training.

Answer 30

Hypertrophy:

• increase in force of ventricular contraction
• increase in SV
• increase HR recovery after exercise
• decrease in resting/sub maximal HR
• <60bpm = bradycardia
• net effect: increased blood flow, increased maximal Q and increase in O2 transport

Question 31

Name some vascular system adaptations that occur with aerobic training.

Answer 31

Increased elasticity of arterial walls to vasodilate/constrict:
- increase in vascular shunt efficiency to redistribute Q from organs to active muscles.
- increase BP regulation
- increase in exercise systole BP leading to improved blood/O2 supply
Increased number of red blood cells.
Increased plasma volume:
- increase in O2 transport
- increase in venous return
- increase in SV and Q
Increased capillarisation of alveoli and Type I muscle fibre tissues:
- increase in SA
- increase in speed for diffusion
- increase in removal of CO2/LA during OBLA
- net effect: improved O2 transport

Question 32

Name some musculo-skeletal system adaptations that occur with aerobic training.

Answer 32

Increased Type I and IIa hypertrophy
- increase in strength and reducing fatigue
- increase in skill efficiency
Increased muscle capillaristion
- increase in O2 transport
Increase Type IIa fibre ability to work anaerobically
- increase in fibre type percentage working aerobically
- decrease in OBLA
Increased myoglobin stores
- increase in O2 storage and transport to mitochondria
Increased ability to use fats earlier
- conserves glycogen stores
Increased muscle/glycogen/fat stores
- increase in energy fuels to resynthesis ATP
- net effect: increased maximal capacity of muscle fibres to generate ATP aerobically

Question 33

Name some skeletal system adaptations that occur with aerobic training.

Answer 33

Increased strength of connective tissues

• increased strength of muscle tendons
• increased thickness of cartilage
• increased strength of bones
• net effect: increased strength of musculo-skeletal

Question 34

Name some healthy lifestyle system adaptations that occur with aerobic training.

Answer 34

Reduced body fat composition
- increase self-esteem
Energy expenditure
- increase inc calories
- increase in neutral energy balance
- net effect: improved body composition, increase in lean muscle mass, decrease in fat mass

Question 35

How long should a training programme be in order to improve aerobic capacity?

Answer 35

8 weeks minimum.