aerobic capaity Flashcards
definition of maximal oxygen intake (V02 max)
The maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise.
factors effects V02 max
• individuals physiological make up
• training
• age
• gender
how physiological make up effects V02 max
•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
how training affects V02
•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.
how age affects V02 max
• 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.
how gender affects V02 max
• 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.
methods of testing aerobic capacity
• Direct gas analysis
• NCF multi stage fitness test
• cooper run 12 minutes
• Queens college step test
direct gas analysis
Continuous progressive intensity test to exhaustion measuring VO2max using O2 and CO2 concentrations in expired air.
strengths of direct gas analysis test
•Accurate, valid, reliable measurement
•Can use bike, rower or treadmill so suits variety of athletes
weakness of direct gas analysis test
•Expensive equipment
•Exhaustive test
•not safe for elderly/health conditions
multi stage fitness test
A progressive intensity maximal 20 metre ‘shuttle run’ test. Levels achieved can be compared with standardised tables to predict VO2 max
cooper run
strengths of multistage fitness test & cooper run
•Suitable for large groups
•Minimal equipment needed
•Standardised tables available to analyse results
weaknesses of multistage fitness test & cooper run
•Exhaustive test - not suitable for elderly/ health conditions
•Only a predictive test not a measurement
•Less suitable for non-runners
queens college step test
A continuous three minute step test which uses heart rate recovery to predict VO2max
strengths of queens college step test
•Sub-maximal test, safe for elderly/ health conditions
•Standardised tables available to analyse results
•Minimal equipment needed
weakness of queens college step taste
•Only a predictive test not a measurement
•Step may be too high for
target heart rates as an intensity guide
maximum 90-100%
hard 80-90%
moderate 70-80%
light 60-70%
very light 50-60%
continuous training
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.
high intensity interval training
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.
cardiovascular adaptation
•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
respiratory adaptations
•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
muscular adaptations
•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
metabolic adaptations
•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.
