Aerobic Capacity Training Flashcards
Acronym to remember & things for components of fitness
D - definition
E - evaluation of test
E - energy system
P - physiological adaptations
FA - factors affecting
T - types of training
T - test
PC system work : rest ratio
1 : 3
Glycolytic system work : rest ratio
1 : 2
Aerobic system work : rest ratio
1 : 1
define aerobic capacity
ability to take in, transport, & use O2 to sustain prolonged periods of aerobic exercise
what is another term for aerobic capacity
VO2 max
define VO2 max
highest rate of O2 consumption attainable during maximal work (in 1 min)
what is VO2 max measured in
ml/kg/min
what does the ability to work at a high % of VO2 max indicate
aerobic endurance
what is VO2 max/aerobic capacity dependant on (4)
efficiency of:
- respiratory system to consume O2
- heart to transport O2
- vascular system to transport O2
- muscle cells to use O2
factors affecting VO2 max
- genetics
- training
- sex (gender)
- age
what do genetics indicate for VO2 max
potential to have high VO2 max
how do genetics affect VO2 max (2)
- % slow oxidative or fast oxidative glycolytic muscle fibres athlete has
- response to training varies due to genetic variation - can improve 5-10%
how does training affect VO2 max (2)
- 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
how much can training improve aerobic capacity/VO2 max
5-10%
how does sex (gender) affect VO2 max (6)
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
How does age affect VO2 max
older = decreased VO2 max
cardiovascular changes due to age - affect VO2 max (5)
- 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 %
respiratory changes due to age - affect VO2 max (3)
- aerobic capacity decreases - approx 10% / decade in inactive people
- vital capacity drops
- residual volume increases - causes less air exchanged
What is the overall drop in aerobic capacity a combination of (3)
decrease in:
- physical activity
- weight gain
- age
what are the 4 tests of VO2 max
- laboratory test of VO2 max using direct gas analysis
- multi stage fitness test
- Queens college step test
- Cooper 12 minute run
explain laboratory test of VO2 max (3)
- 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
advantages laboratory test of VO2 max (2)
- accurate, valid, & reliable measurement
- can be done with different exercises - e.g. cycling, running, rowing
disadvantages laboratory test of VO2 max (3)
- can’t be done with elderly
- need access to correct equipment
- cost - expensive
explain multi stage fitness test (6)
- 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
advantages multi stage fitness test (4)
- good levels validity & reliability
- scores easily evaluated against table
- easy to set up
- can test large groups
disadvantages multi stage fitness test (5)
- 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
explain Cooper 12 minute run (2)
- run round 400m track for 12 minutes
- compare distance run to standardised tables
advantages Cooper 12 minute run (4)
- can be performed in large groups
- subject can administer own test
- cheap & simple
- simple VO2 max calculation
disadvantages Cooper 12 minute run (5)
- 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
explain Queens College step test (6)
- 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
advantages Queens College step test (4)
- sub-maximal test - not to exhaustion
- cheap
- heart rate easily monitored
- compared to tables - simple VO2 max calculation
disadvantages Queens College step test (4)
- 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
what are the two types of aerobic training
- continuous
- interval (including HIIT)
that are aerobic training methods aimed at doing
overloading cardiovascular & respiratory systems to increase aerobic capacity & VO2 max
how is overload achieved for aerobic capacity (4)
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
what is continuous training
steady state, sub-maximal work for prolonged periods of time (20-30+ mins)
no rest -> continuous
which athletes is continuous training suited to
long distance/endurance athletes that predominantly use aerobic system
what should the heart rate be for continuous training
above critical threshold (minimum 55% of max HR)
describe a graph of heart rate % in response to continuous training (2)
- rapid rise to at least 55% of max HR
- 55% reached - plateau - steady state
hat is interval training
periods of work interspersed with/followed by periods of recovery/rest
what are the 4 components to consider/adjust for interval training
- interval duration or distance
- interval intensity
- recovery duration
- number of work-rest intervals
what are the two main work rest ratios to consider
- 2:1 - work interval 2x recovery time
- 1:1 - work interval = recovery time
what type of work to rest ratios is aerobic training best suited to to increase aerobic capacity
longer work periods & shorter recovery periods
Heart rate % response to interval training - graph & explain
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
what is main advantage of interval training & why
- improves quality & intensity of performance
- allowed to recover after each interval so each interval is at a higher intensity
benefits of interval training (5)
- 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
difference between interval training & HIIT
% of max HR
- interval = 75%
- HIIT = 80-95%
benefits of HIIT (2)
- working at higher intensity burns more calories
- similar benefits to aerobic training in shorter period of time
disadvantages of HIIT
not suitable for unfit people / people with sedentary lifestyles
Zone 1 name & % of max heart rate
- Heart Healthy Zone
- 50-60% mhr
Zone 2 name & % of max heart rate& effect on body
- Weight Management Zone/Aerobic Zone
- 60-80% mhr
- burn calories
- physiological adaptations occur
Zone 3 name & % of max heart rate & effect on body
- Anaerobic Threshold Zone
- 80-90% mhr
- OBLA likely occur
Zone 4 name & % of max heart rate
- Red-line Zone
- 90-100% mhr
what is Karvonen’s principle (2)
- accurate way of calculating a training zone - way of calculating & of max HR
- suggests training at 60-75% of maximum heart rate
physiological adaptations of respiratory system to aerobic training - name improvement & explain (2)
- stronger respiratory muscles - increased tidal volume, minute ventilation, & thoracic cavity volume
- increased alveoli surface area - increased gaseous exchange
physiological adaptations of cardiovascular system to aerobic training - name improvement & explain (4)
- 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
physiological adaptations of metabolic function to aerobic training - name improvement & explain (2)
- 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
physiological adaptations of musculo-skeletal system to aerobic training - name improvement & explain (7)
- 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
