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PE 1.2.b > Aerobic Training > Flashcards

Aerobic Training Flashcards

1
Q

What is the purpose to improve aerobic training?

A

To improve aerobic capacity

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2
Q

What is aerobic capacity?

A

The ability for the body to inspire, transport and utilise oxygen to perform periods of aerobic activity

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3
Q

How do we measure aerobic capacity?

A

By calculating VO2 max

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4
Q

What is VO2 max?

A

The maximal volume of oxygen we can inspire and transport to muscles and use

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5
Q

What are the 4 factors affecting VO2 max?

A
  • Gender
  • Training status
  • Age
  • Physiological make-up
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6
Q

How does gender effect VO2 max?

A

Men have a larger VO2 max due to a larger heart and lung size, meaning a greater supply of oxygen

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7
Q

How does training status effect VO2 max?

A

Regular aerobic training will mean a higher VO2 max

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8
Q

How does age effect VO2 max?

A

VO2 max decreases with age due to maximum heart rate

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9
Q

How does physiological make-up effect VO2 max?

A

High capillary density and higher cardiac output means an greater VO2 max

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10
Q

What are the 4 ways to evaluate aerobic capacity?

A
  • Direct gas analysis
  • NCF multistage fitness test
  • Queen’s College test
  • Cooper run test
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11
Q

What is direct gas analysis?

A

A lab based method that measures the amount of O2 inspired and CO2 exhaled when participants exercise at increasing intensities

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12
Q

What are the advantages of direct gas analysis?

A
  • Accurate, valid and reliable
  • Direct measure of VO2
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13
Q

What are the disadvantages of direct gas analysis?

A
  • Maximal test to exhaustion
  • Can’t be used with elderly or those with health conditions
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14
Q

What is the NCF multistage fitness test?

A

The ‘beep test’, cones are 20m apart, time between the beep decreases progressively. The stage reached by the athlete determines VO2 max

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15
Q

What are the advantages of the NCF multistage fitness test?

A
  • Simple and little equipment
  • Large groups can perform at the same time
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16
Q

What are the disadvantages of the NCF multistage fitness test?

A
  • Limited by motivation due to maximal test to exhaustion
  • Predicted VO2 max and not measured
17
Q

What is the Queen’s College step test?

A
  • 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
18
Q

What are the advantages of the Queen’s College step test?

A
  • Sub-maximal test
  • Cheap equipment
19
Q

What are the disadvantages of the Queen’s College step test?

A
  • Prediction of VO2 max
  • Not sport specific
20
Q

What is the 12 minute Cooper run test?

A

Running on a track for 12 mins and record how far you get. Online recordings are used to predict VO2 max

21
Q

What are the disadvantages of the Cooper run test?

A
  • Not sport specific
  • Prediction not a measurement
22
Q

What are the advantages of the Cooper run test?

A
  • Simple and cheap
  • Self-administered
23
Q

How do we measure exercise intensity?

A

By using heart rate

24
Q

What effect does maximum intensity have on aerobic training?

A

Develops performance and speed

25
Q

What effect does hard intensity have on aerobic training?

A

Increases maximum performance

26
Q

What effect does moderate intensity have on aerobic training?

A

Improves aerobic fitness

27
Q

What effect does light intensity have on aerobic training?

A

Improves basic endurance and fat burning

28
Q

What effect does very light intensity have on aerobic training?

A

Improves health and aids recovery

29
Q

What is High Intensity Interval Training?

A

HIIT training is continuous aerobic exercise at moderate intensity, for 10-40 minutes that increases VO2 max

30
Q

What are the physiological adaptations of the muscular system from aerobic training?

A

Aerobic energy production is increased by:
- Increased stores of glycogen
- Slow oxidative muscle fibre hypertrophy

31
Q

What are the physiological adaptations of the cardiovascular system from aerobic training?

A

There is increased blood flow and oxygen transportation to muscles due to:
- Increased haemoglobin count
- Increased blood volume, lower viscosity

32
Q

What are the physiological adaptations of the respiratory system from aerobic training?

A

There is an increased volume of oxygen diffused into the blood stream due to:
- Stronger respiratory muscles
- increased surface area of alveoli

33
Q

What are the physiological adaptations of the metabolism from aerobic training?

A

Increased body composition and use of fuel due to:
- Decreased fat mass
- Decreased insulin resistance

PE 1.2.b (5 decks)

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