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PE - physiological factors > Aerobic Capacity Training > Flashcards

Aerobic Capacity Training Flashcards

1
Q

Acronym to remember & things for components of fitness

A

D - definition
E - evaluation of test
E - energy system
P - physiological adaptations
FA - factors affecting
T - types of training
T - test

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2
Q

PC system work : rest ratio

A

1 : 3

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3
Q

Glycolytic system work : rest ratio

A

1 : 2

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4
Q

Aerobic system work : rest ratio

A

1 : 1

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5
Q

define aerobic capacity

A

ability to take in, transport, & use O2 to sustain prolonged periods of aerobic exercise

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6
Q

what is another term for aerobic capacity

A

VO2 max

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7
Q

define VO2 max

A

highest rate of O2 consumption attainable during maximal work (in 1 min)

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8
Q

what is VO2 max measured in

A

ml/kg/min

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9
Q

what does the ability to work at a high % of VO2 max indicate

A

aerobic endurance

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10
Q

what is VO2 max/aerobic capacity dependant on (4)

A

efficiency of:
- respiratory system to consume O2
- heart to transport O2
- vascular system to transport O2
- muscle cells to use O2

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11
Q

factors affecting VO2 max

A
  • genetics
  • training
  • sex (gender)
  • age
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12
Q

what do genetics indicate for VO2 max

A

potential to have high VO2 max

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13
Q

how do genetics affect VO2 max (2)

A
  • % slow oxidative or fast oxidative glycolytic muscle fibres athlete has
  • response to training varies due to genetic variation - can improve 5-10%
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14
Q

how does training affect VO2 max (2)

A
  • specificity - ensure programme will increase VO2 max through physiological adaptations (long term) of aerobic training (min 3 weeks)
  • maximum level aerobic training reached 8-19 months of endurance based training
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15
Q

how much can training improve aerobic capacity/VO2 max

A

5-10%

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16
Q

how does sex (gender) affect VO2 max (6)

A

women - smaller body size:
- lower maximum cardiac output
- lower stroke volume - due to smaller left ventricle
- smaller blood volume
- lower haemoglobin levels
- smaller tidal volume & ventilatory volume
- higher % body fat

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17
Q

How does age affect VO2 max

A

older = decreased VO2 max

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18
Q

cardiovascular changes due to age - affect VO2 max (5)

A
  • max heart rate drops 5-7 bpm per decade
  • maximal stroke volume decreases - due to increased peripheral (vascular) resistance
  • reduced blood flow to active muscles
  • increased blood pressure
  • increased body fat %
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19
Q

respiratory changes due to age - affect VO2 max (3)

A
  • aerobic capacity decreases - approx 10% / decade in inactive people
  • vital capacity drops
  • residual volume increases - causes less air exchanged
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20
Q

What is the overall drop in aerobic capacity a combination of (3)

A

decrease in:
- physical activity
- weight gain
- age

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21
Q

what are the 4 tests of VO2 max

A
  • laboratory test of VO2 max using direct gas analysis
  • multi stage fitness test
  • Queens college step test
  • Cooper 12 minute run
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22
Q

explain laboratory test of VO2 max (3)

A
  • continuous exercise at progressive intensity’s to exhaustion
  • expired air captured in mask with tube connected to flow meter & gas analyser
  • result graphed against intensity - calculation to find VO2 max
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23
Q

advantages laboratory test of VO2 max (2)

A
  • accurate, valid, & reliable measurement
  • can be done with different exercises - e.g. cycling, running, rowing
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24
Q

disadvantages laboratory test of VO2 max (3)

A
  • can’t be done with elderly
  • need access to correct equipment
  • cost - expensive
25
Q

explain multi stage fitness test (6)

A
  • test to exhaustion
  • 17 levels
  • shuttle runs between 20m markers
  • time between beeps reduces
  • speed increases util failure
  • level & shuttle number predicts VO2 max - higher level, higher VO2 max
26
Q

advantages multi stage fitness test (4)

A
  • good levels validity & reliability
  • scores easily evaluated against table
  • easy to set up
  • can test large groups
27
Q

disadvantages multi stage fitness test (5)

A
  • test to exhaistion not good for unfit/overweight individuals
  • not suitable for elderly
  • predicted values not 100% accurate
  • favours runners - not cyclists, swimmers, rowers
  • relies on motivation of performers
28
Q

explain Cooper 12 minute run (2)

A
  • run round 400m track for 12 minutes
  • compare distance run to standardised tables
29
Q

advantages Cooper 12 minute run (4)

A
  • can be performed in large groups
  • subject can administer own test
  • cheap & simple
  • simple VO2 max calculation
30
Q

disadvantages Cooper 12 minute run (5)

A
  • predictor of VO2 max not measurement
  • relies on subject motivation
  • not suitable for elderly
  • favours runners - rowers, cyclists, & swimmers at disadvantage
  • not completely accurate for VO2 max
31
Q

explain Queens College step test (6)

A
  • 16-17” bench
  • metronome
  • stopwatch
  • step at specific cadence (rhythm - beats per minute) (males - 96, females - 88) up & down bench for 3 minutes
  • take 15 second heart rate recovery (multiply by 4)
  • compare heart rate to standardised table
32
Q

advantages Queens College step test (4)

A
  • sub-maximal test - not to exhaustion
  • cheap
  • heart rate easily monitored
  • compared to tables - simple VO2 max calculation
33
Q

disadvantages Queens College step test (4)

A
  • tables = predictive VO2 max, not accurate measurement
  • heart rate recovery affected by prior exercise, food, & fluid intake
  • not sport specific
  • step height might disadvantage short athletes
34
Q

what are the two types of aerobic training

A
  • continuous
  • interval (including HIIT)
35
Q

that are aerobic training methods aimed at doing

A

overloading cardiovascular & respiratory systems to increase aerobic capacity & VO2 max

36
Q

how is overload achieved for aerobic capacity (4)

A

FITT principle:
- Frequency - 3-5 times/week - min 12 weeks
- Intensity - heart rate % within critical training zone
- Time - minimum 3-5 to 40+ minutes
- Type - overloading aerobic energy system

37
Q

what is continuous training

A

steady state, sub-maximal work for prolonged periods of time (20-30+ mins)
no rest -> continuous

38
Q

which athletes is continuous training suited to

A

long distance/endurance athletes that predominantly use aerobic system

39
Q

what should the heart rate be for continuous training

A

above critical threshold (minimum 55% of max HR)

40
Q

describe a graph of heart rate % in response to continuous training (2)

A
  • rapid rise to at least 55% of max HR
  • 55% reached - plateau - steady state
41
Q

hat is interval training

A

periods of work interspersed with/followed by periods of recovery/rest

42
Q

what are the 4 components to consider/adjust for interval training

A
  • interval duration or distance
  • interval intensity
  • recovery duration
  • number of work-rest intervals
43
Q

what are the two main work rest ratios to consider

A
  • 2:1 - work interval 2x recovery time
  • 1:1 - work interval = recovery time
44
Q

what type of work to rest ratios is aerobic training best suited to to increase aerobic capacity

A

longer work periods & shorter recovery periods

45
Q

Heart rate % response to interval training - graph & explain

A

heart rate % during work = 75%

HR
| B C
| _____ _____ _____
| / \ / \ / \
|/ \_/ \_/ \_
| A D
|_____________________________________
Time

A-B - rapid rise - onset exercise
B-C - steady state
C-D - recovery/rest

46
Q

what is main advantage of interval training & why

A
  • improves quality & intensity of performance
  • allowed to recover after each interval so each interval is at a higher intensity
47
Q

benefits of interval training (5)

A
  • used to develop anaerobic and/or aerobic systems
  • adds variety - prevents boredom
  • quality & intensity maintained - onset fatigue delayed
  • recovery time - remove lactic acid - restore PC stores
  • can incorporate sport specific drills
48
Q

difference between interval training & HIIT

A

% of max HR
- interval = 75%
- HIIT = 80-95%

49
Q

benefits of HIIT (2)

A
  • working at higher intensity burns more calories
  • similar benefits to aerobic training in shorter period of time
50
Q

disadvantages of HIIT

A

not suitable for unfit people / people with sedentary lifestyles

51
Q

Zone 1 name & % of max heart rate

A
  • Heart Healthy Zone
  • 50-60% mhr
52
Q

Zone 2 name & % of max heart rate& effect on body

A
  • Weight Management Zone/Aerobic Zone
  • 60-80% mhr
  • burn calories
  • physiological adaptations occur
53
Q

Zone 3 name & % of max heart rate & effect on body

A
  • Anaerobic Threshold Zone
  • 80-90% mhr
  • OBLA likely occur
54
Q

Zone 4 name & % of max heart rate

A
  • Red-line Zone
  • 90-100% mhr
55
Q

what is Karvonen’s principle (2)

A
  • accurate way of calculating a training zone - way of calculating & of max HR
  • suggests training at 60-75% of maximum heart rate
56
Q

physiological adaptations of respiratory system to aerobic training - name improvement & explain (2)

A
  • stronger respiratory muscles - increased tidal volume, minute ventilation, & thoracic cavity volume
  • increased alveoli surface area - increased gaseous exchange
57
Q

physiological adaptations of cardiovascular system to aerobic training - name improvement & explain (4)

A
  • cardiac hypertrophy - bigger, stronger, more elastic - increased max stroke vol, max cardiac output, vans return (starlings law)
  • increased elasticity of arterial walls - arterioles - vascular shunt - more efficient
  • increased blood/plasma volume - lower blood viscosity - thinner blood better for exercise - more O2 to working muscles
  • increased red blood cell/ haemoglobin levels - increased O2 carrying capacity - more gaseous exchange
58
Q

physiological adaptations of metabolic function to aerobic training - name improvement & explain (2)

A
  • increased activity aerobic enzymes - PFK & LDH - speed up reactions - increased ATP resynthesis - increased metabolism triglycerides (FFAs) & glycogen
  • decreased fat mass - increased lean mass - increased metabolic rate - increased break down triglycerides
59
Q

physiological adaptations of musculo-skeletal system to aerobic training - name improvement & explain (7)

A
  • slow oxidative muscle fibre hypertrophy - increased potential aerobic energy production - increase strength - decrease energy cost - delayed fatigue
  • increased size & density mitochondria - increased O2 utilisation - increased aerobic energy production & triglyceride metabolism
  • increased myoglobin stores - increased storage & transport O2 to mitochondria
  • increase stores glycogen & triglycerides - increased aerobic food fuels - increased duration performance
  • tendons & ligaments strengthen - increased joint stability - decreased injury risk
  • increased thickness articular cartilage - increased synovial fluid production - joint lubrication
  • increased bone mineral density - increased calcium absorption - increased bone strength - decreased injury

PE - physiological factors (31 decks)

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