aerobic capaity

Question 1

definition of maximal oxygen intake (V02 max)

Answer 1

The maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise.

Question 2

factors effects V02 max

Answer 2

• individuals physiological make up
• training
• age
• gender

Question 3

how physiological make up effects V02 max

Answer 3

•More efficient cardio-vascular and respiratory systems = higher VO2 max
•Individuals with large lung volumes, strong ventricular muscle, and many slow oxidative fibres are able to take in, transport and utilise oxygen quickly.
Long term aerobic training effects include: cardiac

Question 4

how training affects V02

Answer 4

•Aerobic training = higher VO2 max by 10-20%
•Long term aerobic training effects include: cardiac hypertrophy and increased: respiratory muscle function, red blood cells and mitochondria.

Question 5

how age affects V02 max

Answer 5

• VO2 max peaks at around 20 years old, then declines by 1% per year
• Loss of elasticity/recoil of the lung, heart and blood vessel tissues reduces the efficiency of the cardio vascular system.

Question 6

how gender affects V02 max

Answer 6

• Males tend to have a higher VO2 max than females by 15-30%
•Males have greater lung and blood volumes, and heart size (so more oxygen can be taken in and transported). Also their greater muscle mass increases utilisation of oxygen.

Question 7

methods of testing aerobic capacity

Answer 7

• Direct gas analysis
• NCF multi stage fitness test
• cooper run 12 minutes
• Queens college step test

Question 8

direct gas analysis

Answer 8

Continuous progressive intensity test to exhaustion measuring VO2max using O2 and CO2 concentrations in expired air.

Question 9

strengths of direct gas analysis test

Answer 9

•Accurate, valid, reliable measurement
•Can use bike, rower or treadmill so suits variety of athletes

Question 10

weakness of direct gas analysis test

Answer 10

•Expensive equipment
•Exhaustive test
•not safe for elderly/health conditions

Question 11

multi stage fitness test

Answer 11

A progressive intensity maximal 20 metre ‘shuttle run’ test. Levels achieved can be compared with standardised tables to predict VO2 max

Question 12

cooper run

Question 13

strengths of multistage fitness test & cooper run

Answer 13

•Suitable for large groups
•Minimal equipment needed
•Standardised tables available to analyse results

Question 14

weaknesses of multistage fitness test & cooper run

Answer 14

•Exhaustive test - not suitable for elderly/ health conditions
•Only a predictive test not a measurement
•Less suitable for non-runners

Question 15

queens college step test

Answer 15

A continuous three minute step test which uses heart rate recovery to predict VO2max

Question 16

strengths of queens college step test

Answer 16

•Sub-maximal test, safe for elderly/ health conditions
•Standardised tables available to analyse results
•Minimal equipment needed

Question 17

weakness of queens college step taste

Answer 17

•Only a predictive test not a measurement
•Step may be too high for

Question 18

target heart rates as an intensity guide

Answer 18

maximum 90-100%
hard 80-90%
moderate 70-80%
light 60-70%
very light 50-60%

Question 19

continuous training

Answer 19

Long periods of moderate work without periods of rest.
intensity: 60%-80% of maximal Heart rate. (Lower if the performer is unfit, or the goal is to use fat as a fuel).
duration: at least 20 minutes.

Question 20

high intensity interval training

Answer 20

Repeated periods of short duration high intensity work mixed with periods of recovery.
intensity: work intensity- 90%+ of max HR. Record intensity- 40-50% HR max
duration: work duration- 15-30s. Recovery duration- work:rest ratio 1:1 2:1.

Question 21

cardiovascular adaptation

Answer 21

•cardiac hypertrophy = increased size and contractility of the ventricle so SC increases
•increased elasticity of the artery walls = increase regulation of blood pressure, and distribution of blood to working muscles
•capillarisation = increased number of capillaries at lungs and muscles, so gas exchange increases
•increased red blood cells
•increased blood plasma = blood viscosity reduced which increases flow

Question 22

respiratory adaptations

Answer 22

•increase strength of respiratory muscles = increased lung volume, decreased fatigue of respiratory muscles, more efficient ventilation
•increased surface area of alveoli = increased diffusion of oxygen

Question 23

muscular adaptations

Answer 23

•Muscular hypertrophy of slow oxidative (SO) and fast oxidative glycolytic (FOG) muscle fibres: increased use of aerobic energy system
•Fast oxidative glycolytic muscle fibres increase their aerobic capability: increased use of the aerobic energy system.
•Increased myoglobin stores in the muscle: increased storage of oxygen for use in the aerobic energy system.
• Increased stores of glycogen and triglycerides: Increased availability of fuels for aerobic energy system
•Increased size and number of mitochondria: Increased use of aerobic energy system

Question 24

metabolic adaptations

Answer 24

•Increased resting metabolic rate: due to increased muscle mass compared to fat mass.
•Increase in aerobic enzyme action: aerobic energy system works at an increased rate.
•Increased sensitivity to insulin: uptake of glucose from blood to muscle cells increases, risk of Type 2 diabetes lowered.