Aerobic Training Flashcards
What is the purpose to improve aerobic training?
To improve aerobic capacity
What is aerobic capacity?
The ability for the body to inspire, transport and utilise oxygen to perform periods of aerobic activity
How do we measure aerobic capacity?
By calculating VO2 max
What is VO2 max?
The maximal volume of oxygen we can inspire and transport to muscles and use
What are the 4 factors affecting VO2 max?
- Gender
- Training status
- Age
- Physiological make-up
How does gender effect VO2 max?
Men have a larger VO2 max due to a larger heart and lung size, meaning a greater supply of oxygen
How does training status effect VO2 max?
Regular aerobic training will mean a higher VO2 max
How does age effect VO2 max?
VO2 max decreases with age due to maximum heart rate
How does physiological make-up effect VO2 max?
High capillary density and higher cardiac output means an greater VO2 max
What are the 4 ways to evaluate aerobic capacity?
- Direct gas analysis
- NCF multistage fitness test
- Queen’s College test
- Cooper run test
What is direct gas analysis?
A lab based method that measures the amount of O2 inspired and CO2 exhaled when participants exercise at increasing intensities
What are the advantages of direct gas analysis?
- Accurate, valid and reliable
- Direct measure of VO2
What are the disadvantages of direct gas analysis?
- Maximal test to exhaustion
- Can’t be used with elderly or those with health conditions
What is the NCF multistage fitness test?
The ‘beep test’, cones are 20m apart, time between the beep decreases progressively. The stage reached by the athlete determines VO2 max
What are the advantages of the NCF multistage fitness test?
- Simple and little equipment
- Large groups can perform at the same time
What are the disadvantages of the NCF multistage fitness test?
- Limited by motivation due to maximal test to exhaustion
- Predicted VO2 max and not measured
What is the Queen’s College step test?
- Step pace is set to 24 steps/min for males and 22 steps/min for females
- Steps are 16 metres from the ground
- The test lasts 3 mins
- Heart rate is taken for 15 seconds and estimates VO2 max
What are the advantages of the Queen’s College step test?
- Sub-maximal test
- Cheap equipment
What are the disadvantages of the Queen’s College step test?
- Prediction of VO2 max
- Not sport specific
What is the 12 minute Cooper run test?
Running on a track for 12 mins and record how far you get. Online recordings are used to predict VO2 max
What are the disadvantages of the Cooper run test?
- Not sport specific
- Prediction not a measurement
What are the advantages of the Cooper run test?
- Simple and cheap
- Self-administered
How do we measure exercise intensity?
By using heart rate
What effect does maximum intensity have on aerobic training?
Develops performance and speed
