Aerobic training (1.2) Flashcards
aerobic capacity
ability to take in, transport and utilise oxygen during sub maximal exercise
VO2 max def
highest amount of O2 you can take in during maximal exercise
5 factors affecting VO2 max
age gender training genetics/heredity individual physiological make up
individual physiological make up
dependent on 4 energy systems:
.respiratory syst ability to consume O2 (lung size etc)
.heart to transport O2 (heart size, SV etc)
.vascular syst to transport O2
.muscles to use O2 including cellular factors (myoglobin, mitochondria etc)
contribution of these allows athletes to increase aerobic capacity
genetics/heredity
.% of fibre type
.individuals genetic adaptation to training
.can amount for 1/2 VO2 max
only determines potential - still have to train to reach these levels
training
.max levels of aerobic capacity can be reached after 8-19 months of heavy endurance training
.specificity helps target endurance
age
VO2 max decreases 1% per year due to decrease in energy systems
2 main causes:
CV - max hr, CO (Q), SV decrease due to reduced elasticity of the left ventricle
Respiratory - lung volume including max VE decrease due to reduced elasticity of lungs
gender
.VO2 max levels 20-25% lower in females due to smaller body size
smaller lung volume = lower O2 intake
smaller heart = higher RHR - lower Q, SV
VO2 max test
.exercising on a treadmill/bike at an intensity that increases every few minutes until exhaustion
.designed to achieve a maximal effort.
.obtain the individual’s MHR + RHR to develop a precise target heart rate range.
VO2 max test pros
.directly measures body’s oxygen consumption
.direct measurement of maximum heart rate
VO2 max test cons
time consuming
expensive
not easily available
multi stage fitness test
.athlete runs back and forth 20m, making sure to reach each end as the beep sounds
.each level becomes harder
.go till they either fail to reach before beep 3 times, or quit
multi stage fitness test pros
easy to set up
multiple can complete at once
indoors or outdoors
multi stage fitness test cons
specialist equipment
not reflective for rowers/cyclists
can give up whenever
12 min Cooper run
.place markers at set intervals around a track
.participants run as far as they can in 12 minutes
12 min Cooper run pros
easy to conduct
can test lots at once
12 min Cooper run cons
practise and pacing required
highly influenced by motivation
not reflective for rowers/cyclists
Queens College step test
.athletes step up and down at rate of 22 (girls) or 24 (boys) steps per min
.lasts 3 min
.measure HR immediately after (for 15s then times 4)
Queens College step test pros
minimal equipment
quick
can be self administered
Queens College step test cons
.taller individuals at an advantage
.assumes running and stepping has same energy cost (results based off of running)
.can lie about hr to seem fitter
periodisation
organisation of training into blocks
aims to develop an athlete to achieve a skill/physiological peak at the correct time
macrocycle
long term plan/goal
typically lasts 1 year
mesocycle
medium term plan/goal
typically lasts 4-16 weeks
microcycle
short term plan/goal
typically lasts 1 week
unit
short period/session of training with a particular aim e.g focus on one aspect of performance
meso-cycle 1.1
basic event phase
pre season
characterised by development of all round fitness
meso-cycle 1.2
specific event phase
pre season
slowly increase training intensity
focus on fitness components
meso-cycle 1.3
Pre-competition phase pre season focus on integrating 1.1 and 1.2 less training, but more intense practise games incorporated
meso-cycle 2.1
.maintenance phase .competition season maintain fitness levels lower intensity adequate rest
meso-cycle 2.2
.monitoring and recovery phase
.competition phase
monitor signs of burn out/over training
increase recovery time as season ending
meso-cycle 3.1
rest/recovery phase 1
transition/off season
initial period of rest/low level active recovery
treat injuries
meso-cycle 3.2
rest/recovery phase 2
transition/off season
gradual build up of low level training to prepare for pre season
Physiological adaptations vascular system
.Increased elasticity of arterial walls (improves vascular shunt mechanism)
.Increased RBC/haemoglobin - increase o2 carrying capacity
.Increased capillarisation
Physiological adaptations of the heart
Hypertrophy of ventricle walls Increased sv Increased edv Increase stretch of v walls Decrease rhr - bradycardia
Physiological adaptations on muscle cells
Increase fibre size
Increase capillarisation in muscles
Increase myoglobin/mitochondria
Increase aerobic enzyme activity
Physiological adaptations on lungs/respiratory system
Capillarisation around alveoli Stronger respiratory muscles Increase max min ventilation Increase alveoli sa Decrease sub max br Increase diffusion rate
HIIT training
Intense short burst - short recovery 20-60mins Work for 5s - 8mins 7 sets 1:1 work relief
HIIT pros
Lose body fat
Strengthen CV system
Develops sport specific energy systems
