Aerobic Training Flashcards
Aerobic capacity
Definition
How good your aerobic capacity is, is dependent on the efficiency of? (3 systems)
The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
- Respiratory system
- Cardiovascular system
- Muscular system
VO2 max
Definition?
Measured by?
The higher the…, the higher the aerobic capacity of the performer?
VO2 Max - Untrained athlete vs Trained athlete
Affecting factors of VO2 max (4)
Maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
It is measured in millilitres per kilogram per minute (ml/kg/min).
The higher the percentage attained before fatigue sets in the higher the aerobic capacity of the performer.
Untrained performers can only work up to 50-60% of their vO2 max before fatiguing whereas trained performers can train in excess of 85% of their vO2 max
Affecting factors of VO2 max:
- Age - Physiological make up - Gender - Training
Effect on VO2 max and explanation (3) - Physiological make-up
Effect on VO2 Max:
The greater the efficiency of the respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen, the higher the VO2 max.
Explanation:
- Strong respiratory muscles and large lung capacities can inspire more air.
- Large and strong left ventricle will increase SV and Q, will assist in transporting more O2 for aerobic energy production
- Capillarisation will increase the surface area for gaseous exchange
Effect on VO2 max and explanation (3) - Age
Effect on VO2 Max
- From the early 20s VO2 max declines approximately 1% per year
Explanation
- Lost elasticity in the heart,
- Lost elasticity in blood vessel
- Lost elasticity lung tissue walls with the age
reduce the efficiency to inspire and transport oxygen
Effect on VO2 max and explanation (4) - Gender
Effect on VO2 max
- Females have a 15-30% (10-15 ml/kg/min) lower VO2 max than males from the same group
Explanation
- Females have a higher % of body fat
- smaller lung volumes
- lower SV and Q during maximum work
- Lower Hb levels
reducing the efficiency to inspire and transport oxygen for aerobic energy production
Effects on VO2 max (2) and explanation (4 adaptations) - Training
Effect on VO2 max:
- Aerobic training will increase VO2 max by 10-20%.
- In ageing performers, aerobic training will maintain or reduce any decline in VO2 max
Explanation:
- Aerobic training causes long term adaptations, such as:
- increased strength of respiratory muscles
- increased levels of Hb
- increased levels of myoglobin
- increased levels of mitochondria
which increases the efficiency to inspire, transport and utilise O2
Aerobic Testing - Direct gas analysis
What is it? (4 points)
Advantages (3)
Disadvantages (3)
- Subject performs continuous exercise at progressive intensities to exhaustion.
- Expired air is captured by a mask with a tube connected to a flow meter and gas analyser.
- The relative concentrations of O2 and CO2 in expired air to inspired air are measured.
- Results can be graphed against intensity and using a simple calculation VO2 max can be determined
Advantages:
- Direct objective measurement of VO2 max.
- Accurate, valid and reliable measure.
- Test performed during different exercises (e.g. running, cycling, rowing), including laboratory and field settings.
Disadvantages:
- Maximal test to exhaustion.
- Cannot be used with the elderly or those with health conditions.
- Access to specialist equipment is required
Aerobic Testing - Cooper 12-minute Run
What is it? (5 points)
Advantages (4)
Disadvantages (4)
- Subject performs continuous running to achieve a maximum distance within 12 minutes.
- Usually performed on a 400 m running track with cones placed at intervals.
- Time left per lap is called to the performer.
- At the end of 12 minutes, the test ends and total distance is recorded.
- This is a maximum-intensity test which using a simple calculation can predict VO2 Max
Advantages:
- Large groups can perform the test at the same time in a field-based setting.
- A subject can administer their own test.
- Simple and cheap equipment required.
- Published tables of normative data and simple VO2 calculation.
Disadvantages:
- Prediction of VO2 max not a measurement.
- Maximal test to exhaustion limited by subject motivation.
- Cannot be used with the elderly or those with health conditions.
- Test is not sport specific (e.g. rowers or cyclists may be at a disadvantage)
Aerobic Testing - Queen’s College step test
What is it? (3 points)
Advantages (4)
Disadvantages (4)
- Subject performs continuous stepping on and off a box for a period of three minutes.
- HR is taken five seconds after completing the test for 15 seconds.
- HR recovery is used to predict VO2max with a simple equation
Advantages:
- Sub-maximal test.
- Simple and cheap equipment required.
- HR easily monitored
- Published tables of normative data and simple VO2 max calculation
Disadvantages:
- Prediction of VO2 max, not a measurement.
- HR recovery will be affected by prior exercise, food and fluid intake.
- Test is not sport specific (e.g. rowers or cyclists may be at a disadvantage).
- Step height may disadvantage shorter subjects
Aerobic Testing - NCF multi-stage fitness test
What is it? (4 points)
Advantages (3)
Disadvantages (4)
- Subject performs a continuous 20m shuttle run test at progressive intensities to exhaustion.
- Each 20m shuttle will be timed to an audio cue.
- The test is over when the subject cannot complete the shuttle in the allotted time.
- A level and shuttle number will be given which predicts VO2 max from a standardised comparison table.
Advantages:
- Large groups can perform the test at the same time.
- Only simple and cheap equipment required. - Published tables of VO2max equivalents.
Disadvantages:
- Prediction of VO2 max not a measurement.
- Maximal test to exhaustion limited by subject motivation.
- Cannot be used with the elderly or those with health conditions.
- Test is not sport specific (e.g. rowers or cyclists may be at a disadvantage).
Training zones
Why are they important?
What happens if intensity is too high?
What happens if intensity is too low?
Identifying and maintaining the correct intensity to train at is essential to gain aerobic adaptations:
- If the intensity is too high the performer may fatigue quickly and adapt anaerobically
- If the intensity is too low, no adaptation may be made
Heart rate training zones
What do they help us do?
What is the basic principle?
- Using the performers age and training needs, zones can be used to monitor intensity to ensure the correct type of adaptation occurs
- The way in which this is carried out is through using the basic principle that our maximum heart rate is 220-age.
Karvonen principle
What is this method for?
What is the formula?
Example of Karvonen Principle (read)
This method takes account of individual levels of fitness as resting heart rates are used to calculate an individual’s training heart rate zone
The principle uses the formula:
Training HR= resting HR + %(HRmax – resting HR)
For a 20 year old county standard cross country runner, who wants to improve their aerobic capacity, and has been advised to work at an intensity of 75%. Using the Karvonen principle this would mean that he would need to maintain a heart rate of 166bpm.
This has been achieved through the following steps:
HRmax = 200bpm (HRmax = 220- age (20))
HR reserve = 135bpm (HR reserve = 200- 65 (resting HR))
75% of 135 =101bpm
65 + 101 = 166bpm
Aerobic Training
There are several methods of training to improve aerobic capacity, the design of the programme will depend on the event or sport.
Give an example regarding intensity with 5000m runners, marathon runners and 500m runners
Give an example regarding football players and hockey players and what they need?
- 5000m runners will need to work at a higher intensity
- Marathon runners would need to work at a lower intensity to the 500m runner
- Footballers and hockey players may need training where the change in pace and direction is implemented in the training.
Aerobic Training - Continuous training
3 points about it?
2 disadvantages?
Who is it used by?
Example?
- Involves steady-state low to moderate intensity work for a prolonged period of time
- Typical exercises involve large muscle groups
- It will stress the aerobic system and slow oxidative muscle fibres
Disadvantages:
- Team players may find it not sport-specific and boring - Overuse injuries are common
- Well used by endurance runners for example marathon runners will typically cover 100 miles per week
- E.g. 60-80% of Hrmax for 20-80mins
Aerobic Training - Fartlek training
What is it?
What is involved?
2 advantages?
Who is it used by?
- Continuous steady-state aerobic training interspersed with varied higher intensity bouts and lower recovery periods
- Interspersed with: sprints, different terrains such as hill running
Advantages:
- Allows for both aerobic and anaerobic systems to be stressed
- Encourages recovery while still performing
- Well used by games players who need to perform at different intensities over a prolonged period of time
Aerobic Training - HIIT
What is it?
2 advantages?
Work intervals?
Rest intervals?
Where is it used?
- HIIT is where there are repeated bouts of high intensity work followed by varied recovery times
Advantages:
- It is flexible and can be modified for most activities to improve both aerobic and anaerobic capacities
- Manipulate, duration & intensity of work and relief intervals, no. of sets and reps, as well as activity during recovery
- Work intervals: 80-95% of HR max for 5 secs to 8 minutes
- Rest intervals: 40-50% of HR max equal to the work interval (1:1 work relief ratio)
Provides similar benefits to aerobic capacity than continuous but in less time - Used in different sports with varying fitness levels
What needs to happen for significant adaptations will take place to the respiratory, cardiovascular and muscular-skeletal systems adaptations to occur? (2)
- training programme is followed correctly with the correct intensity
- 3-5 sessions a week for a period of at least 12 weeks
Respiratory system adaptations
Structural adaptation (2) and its functional effects (3,1)
Overall (4)
Stronger respiratory muscles:
- Increased mechanics of breathing efficiency:
- Increased maximal lung volumes
- Decreased respiratory fatigue
Increased surface area of alveoli:
- Increased external gaseous exchange
Overall:
- Increased volume of oxygen diffused into the blood stream
- Decreased frequency of breathing at rest and sub-maximal exercise
- Makes it easier to perform exercise, reduces the onset of fatigue, increases the intensity and duration of performance
- Alleviates symptoms of asthma
Cardiovascular adaptations
Structural adaptation (5) and its functional effects (3,3,2,2,3)
Overall (4)
Cardiac hypertrophy:
- Increased SV and Q
- Due to increased filling capacity and force of ventricular contraction
- Decreased resting HR and HR recovery after exercise
Increased elasticity of arterial walls:
- Increased efficiency of vascular shunt mechanism
- Increased vasoconstriction and dilation to redistribute Q
- Decreased resting blood pressure and increased blood pressure regulation
Increased blood/plasma volume:
- Lower blood viscosity
- Aids blood flow and venous return
Increased number of RBC/Hb content:
- Increase in O2 carrying capacity
- Increase gaseous exchange
Capillarisation surrounding alveoli and SO muscle fibres:
- Increased surface area for blood flow
- Increased gaseous exchange
- Decreased distance for diffusion
Overall:
- Increased blood flow and oxygen transport to muscle cells
- Decreased blood pressure
- Makes it easier to perform exercise, reduces the onset of fatigue, increases the intensity and duration of performance
- Lowers risk of CHD, hypertension and stroke
Musco-skeletal system adaptations
Structural adaptation (8) and its functional effects (2,3,1,2,1,2,2,2)
Overall (5)
Type 1 muscle fibre hypertrophy:
- Increased potential for aerobic energy production
- Increased in strength, decreased energy cost which delays fatigue
Increased size and density of mitochondria:
- Increased utilisation of O2
- Increased aerobic energy production
- Increased metabolism of triglycerides
Increased stores of myoglobin:
- Increased storage and transport of O2 to the mitochondria
Increased stores of glycogen and triglycerides:
- Increased aerobic energy fuels
- Increased duration of performance
FOG fibres become more aerobic:
- Increased aerobic energy production, fuel and oxygen utilisation
Increased strength of connective tissue:
- Tendons and ligaments strengthen
- Increases joint stability and decreases the risk of injury
Increased thickness of articular cartilage:
- Increased synovial fluid production
- Nourished articular cartilage and joint lubrication
Increased bone mineral density:
- Increased calcium absorption
- Increased bone strength, decreased injury risk
Overall:
- Increased capacity of aerobic energy production
- Increased joint stability
- Makes it easier to perform exercise, reduces the onset of fatigue, increases the intensity and duration of performance
- Increased metabolic rate, energy expenditure and managing weight
- Decreased risk of injury osteoarthritis and osteoporosis
Metabolic function adaptations overall (4)
Overall:
- Increased use of fuel and oxygen to provide aerobic energy
- Improves body composition
- Makes it easier to perform exercise, reduces the onset of fatigue, increases the intensity and duration of performance
- Increased metabolic rate, energy expenditure and managing weight
