!!! Aerobic training

Question 1

What is aerobic capacity?

Answer 1

1. Aerobic capacity is a key fitness component that underpins all endurance based work e.g. marathon running
2. It is also an important contributor to many other sporting situations, e.g. football
3. It is reliant on the efficiency of the respiratory, cardiovascular and muscular systems
4. A key component of aerobic capacity is VO2 max.

Question 2

What is VO2 max unit of measurement, what are the averages for trained/untrained athletes?

Answer 2

VO2 max is measured in ml/kg/min.
Untrained, 40-50 ml/kg/min
Trained, 90 ml/kg/min

Question 3

What are the factors that affect VO2 max, why?

Answer 3

1. Physiological make-up, as the greater the efficiency of body systems to transport and utilise oxygen, the higher the VO2 max.
   Because…
   -Stronger respiratory muscles, larger heart, increased RBCs, capillaries, and SO fibres lead to higher VO2 max.
2. Age, from age 20, VO2 max drops 1% each year.
   Because…
   Efficiency is lost in elasticity of the heart, blood vessels and lung tissues which lead to lower VO2.
3. Gender, females have a lower VO2 max than males.
   Because…
   Females have higher body fat, smaller lung volumes, lower haemoglobin levels = lower VO2.

Question 4

What are the methods of evaluating VO2 max?

Answer 4

1. Queens College step test
2. Direct gas analysis
3. NCF multi-stage fitness test
4. Cooper 12 minute run.

Question 5

What is the Queens College step test, benefits and drawbacks?

Answer 5

1. Queens College step test, stepping on and off a box for 3 minutes, HR recovery is used to predict results.
2. Benefits:
   - Simple and cheap
   - HR easily monitored
3. Drawbacks:
   - Only a prediction
   - HR recovery is affected by lots of factors including food, fluid, prior exercise
   - Not sport-specific
   - Shorter subjects may be at a disadvantage.

Question 6

What is direct gas analysis, benefits and drawbacks?

Answer 6

1. Direct gas analysis, expired air is captured, results graphed and a calculation is used
2. Benefits:
   - Direct measurement
   - Accurate and reliable
   - Uses different exercises e.g. rowing.
3. Drawbacks:
   - Maximal test to exhaustion
   - Not suitable for elderly
   - Specialist equipment is required

Question 7

What is the NCF multi-stage fitness test?

Answer 7

1. NCF multi-stage fitness test, a 20m progressive shuttle run, results compared to standardised tables
2. Benefits:
   - Good for large groups
   - Simple/cheap
   - Published table of VO2 max equivalents
3. Drawbacks:
   - Only a prediction
   - Results are affected by motivation
   - Not sport specific.

Question 8

What is the Cooper 12 minute run?

Answer 8

1. Cooper 12 minute run, run as far as possible in 12 minutes, calculation used
2. Benefits:
   - Good for large groups
   - Simple/cheap
   - Can test yourself
3. Drawbacks:
   - Only a prediction
   - Results are affected by motivation
   - Not sport specific.

Question 9

What are the training methods for aerobic capacity?

Answer 9

1. Continuous training

2. HIIT training

Question 10

What is continuous training?

Answer 10

1. Low-moderate intensity of work, 60% to 80% max HR
2. High duration of work, 20-80 minutes
3. No recovery, non-stop activity
4. No recovery, non-stop activity
5. E.g. jogging
6. Suited to endurance athletes as it stresses the aerobic system and slow-oxidative muscle fibres.

Question 11

What is HIIT training?

Answer 11

1. High intensity of work, 80% to 95% max HR
2. Low duration of work, 5 seconds to 8 mins of repeated high intensity work with varied recovery time, overall 20-60 mins
3. Recovery is 40% to 50% of max HR
4. Recovery:work is 1:1
5. E.g. running intervals
6. Can be modified for most athletes with varying levels of fitness.