aerobic training Flashcards
aerobic capacity
the ability of the body to inspire, transport + utilise oxygen to perform sustained periods of aerobic activity
VO2 max
maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
factors affecting VO2 max
- individual physiological makeup
- age
- gender
- training
VO2 max - physiological makeup
the greater the efficiency of: - respiratory system - cardiovascular system - muscle cells to inspire, transport + utilise O2 = the higher the VO2 max
VO2 max - age
from the early 20’s, VO2 max declines approx 1% every year
VO2 max - gender
females tend to have a 15-30% lower VO2 max than males from the same group
VO2 max - training
aerobic training will increase VO2 max by 10-20%
in ageing performers, aerobic training will maintain or reduce any decline in VO2 max
methods of evaluating aerobic capacity
- laboratory test of VO2 max using direct gas analysis
- NCF multi-stage fitness test
- Queen’s College step test
- Cooper 12 minute run
VO2 max - direct gas analysis
- subject performs continuous exercise at progressive intensities to exhaustion
- expired air is captured by a mask connected to a gas analyser
- relative concentrations of O2 + CO2 in expired air to inspired air are measured
- results are graphed + VO2 calculated = simple calculation
ads + disads of direct gas analysis
+ direct objective measurement of VO2max
+ accurate, valid and reliable measure
- maximal test to exhaustion so depends on subject’s motivation
- cannot be used with the elderly or those with health conditions
- access to specialist equipment is required
VO2 max - Cooper 12-minute run
- subject performs continuous running to achieve a max distance within 12 mins
- performed on a 400m track w/ cones placed at intervals
- max-intensity test which uses simple calculation to predict VO2 max
ads + disads of Cooper 12-minute run
+ large groups can perform the test at the same time in a field-based setting
+ simple and cheap equipment required
+ subject can self administer their own test
+ published tables of normative data
+ simple VO2 max calculation
- prediction of VO2 max, not actual measurement
- test is not sport specific
- cannot be used with elders or those with health conditions
- maximal test to exhaustion so limited by subject motivation
VO2 max - Queen’s College step test
- subject performs continuous stepping on and off a box 41.3cm high for a period of 3 mins
- steps taken at a rate of 24 steps/min = men, 22 steps/min = women
- HR is taken 5 secs after completing the test for 15 secs
- Hr recovery is used to predict VO2 max w/ a simple equation
ads + disads of Queen’s college step test
+ simple and cheap equipment required
+ sub-maximal test
+ simple VO2 max calculation
+ published tables of normative data
- prediction of VO2 max not a measurement
- step height may disadvantage shorter subjects
- test is not sport specific
VO2 max - NCF multi-stage fitness test
- subject performs a continuous 20m shuttle run test at progressive intensities to exhaustion
- each shuttle run will be timed to an audio cue
- test is over when the subject cannot complete the shuttle in the allotted time
- a level + shuttle number given to predict Vo2 max from a standardised comparison table
