Aerobic training (1.2)

Question 1

aerobic capacity

Answer 1

ability to take in, transport and utilise oxygen during sub maximal exercise

Question 2

VO2 max def

Answer 2

highest amount of O2 you can take in during maximal exercise

Question 3

5 factors affecting VO2 max

Answer 3

age
gender
training
genetics/heredity
individual physiological make up

Question 4

individual physiological make up

Answer 4

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

Question 5

genetics/heredity

Answer 5

.% 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

Question 6

training

Answer 6

.max levels of aerobic capacity can be reached after 8-19 months of heavy endurance training
.specificity helps target endurance

Question 7

age

Answer 7

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

Question 8

gender

Answer 8

.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

Question 9

VO2 max test

Answer 9

.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.

Question 10

VO2 max test pros

Answer 10

.directly measures body’s oxygen consumption

.direct measurement of maximum heart rate

Question 11

VO2 max test cons

Answer 11

time consuming
expensive
not easily available

Question 12

multi stage fitness test

Answer 12

.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

Question 13

multi stage fitness test pros

Answer 13

easy to set up
multiple can complete at once
indoors or outdoors

Question 14

multi stage fitness test cons

Answer 14

specialist equipment
not reflective for rowers/cyclists
can give up whenever

Question 15

12 min Cooper run

Answer 15

.place markers at set intervals around a track

.participants run as far as they can in 12 minutes

Question 16

12 min Cooper run pros

Answer 16

easy to conduct

can test lots at once

Question 17

12 min Cooper run cons

Answer 17

practise and pacing required
highly influenced by motivation
not reflective for rowers/cyclists

Question 18

Queens College step test

Answer 18

.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)

Question 19

Queens College step test pros

Answer 19

minimal equipment
quick
can be self administered

Question 20

Queens College step test cons

Answer 20

.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

Question 21

periodisation

Answer 21

organisation of training into blocks

aims to develop an athlete to achieve a skill/physiological peak at the correct time

Question 22

macrocycle

Answer 22

long term plan/goal

typically lasts 1 year

Question 23

mesocycle

Answer 23

medium term plan/goal

typically lasts 4-16 weeks

Question 24

microcycle

Answer 24

short term plan/goal

typically lasts 1 week

Question 25

unit

Answer 25

short period/session of training with a particular aim e.g focus on one aspect of performance

Question 26

meso-cycle 1.1

Answer 26

basic event phase
pre season
characterised by development of all round fitness

Question 27

meso-cycle 1.2

Answer 27

specific event phase
pre season
slowly increase training intensity
focus on fitness components

Question 28

meso-cycle 1.3

Answer 28

Pre-competition phase
pre season
focus on integrating 1.1 and 1.2
less training, but more intense
practise games incorporated

Question 29

meso-cycle 2.1

Answer 29

.maintenance phase
.competition season
maintain fitness levels
lower intensity
adequate rest

Question 30

meso-cycle 2.2

Answer 30

.monitoring and recovery phase
.competition phase
monitor signs of burn out/over training
increase recovery time as season ending

Question 31

meso-cycle 3.1

Answer 31

rest/recovery phase 1
transition/off season
initial period of rest/low level active recovery
treat injuries

Question 32

meso-cycle 3.2

Answer 32

rest/recovery phase 2
transition/off season
gradual build up of low level training to prepare for pre season

Question 33

Physiological adaptations vascular system

Answer 33

.Increased elasticity of arterial walls (improves vascular shunt mechanism)
.Increased RBC/haemoglobin - increase o2 carrying capacity
.Increased capillarisation

Question 34

Physiological adaptations of the heart

Answer 34

Hypertrophy of ventricle walls
Increased sv
Increased edv
Increase stretch of v walls 
Decrease rhr - bradycardia

Question 35

Physiological adaptations on muscle cells

Answer 35

Increase fibre size
Increase capillarisation in muscles
Increase myoglobin/mitochondria
Increase aerobic enzyme activity

Question 36

Physiological adaptations on lungs/respiratory system

Answer 36

Capillarisation around alveoli
Stronger respiratory muscles
Increase max min ventilation
Increase alveoli sa
Decrease sub max br
Increase diffusion rate

Question 37

HIIT training

Answer 37

Intense short burst - short recovery 
20-60mins
Work for 5s - 8mins
7 sets
1:1 work relief

Question 38

HIIT pros

Answer 38

Lose body fat
Strengthen CV system
Develops sport specific energy systems