aerobic training Flashcards
aerobic capacity definition
the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic capacity
VO2 max definition
the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise (ml/kg/min)
what are the 4 factors effecting aerobic capacity?
training
gender
physiological make-up
age
what does aerobic training do to your VO2 max?
increases it
how does gender effect VO2 max?
females generally is 20-25% lower
how does VO2 max vary with age?
decreases approximately 1% each year due to decrease in efficiency of body system
when it starts to decrease will vary based on adaptations of training achieved
what are the four body systems that physiological makeup are dependant on?
1) respiratory (lung size)
2) heart to transport oxygen (size, SV)
3) vasular system to transport oxygen
4) muscles to use oxygen including cellular factors (myoglobin, mitochondria)
what are the four ways of testing aerobic capacity?
- direct gas analysis
- queens college step test
- 12 min Cooper run
- multi-stage fitness test
what is direct gas analysis?
requires the participant to exercise on an ergometer/ treadmill at gradually increasing intensities
air breathed out is collected via a gas mask which enables the technician to measure volumes of oxygen and carbon dioxide exhaled as intensity increases
advantages of direct gas analysis
accurate, valid, reliable
disadvantages of direct gas analysis
only healthy people can do this
need high level of motivation to test till exhaustion
expensive equipment and software
need specialist technicians
what is the queen’s college step test?
the subject steps continuously onto a box 41.3cm high, they must maintain a rhythm of 24 steps per minute for men and 22 for women
their HR is taken for 15 seconds, 5 seconds after completion and VO2 max gets calculated
advantages of queen’s college step test
sub maximal test, not exhaustive
simple and cheap
HR easy to monitor
disadvantages of queen’s college step test
a prediction not actual measurement
HR is effected by other variables
not sport specific
advantages of the 12 min Cooper run and multi stage fitness test
large groups can be tested at once
simple and cheap
disadvantages of 12 min Cooper run and multi stage fitness test
its a prediction
need motivation
not sport specific
only reliable for healthy people
what are the main two types of training used to improve aerobic training?
continuous
HIIT
what is continuous training?
steady state
low to moderate intensity 60-80% of max HR
long duration 20-80 mins
what’s karvonen’s principle?
a more relevant measure on HR zones considering resting HR
HR reserve= max HR-resting HR
lower training threshold= resting HR +65% HR reserve
upper training threshold= resting HR +75% HR reserve
what does HIIT involve?
periods of work followed by periods of rest
whats the intensity and duration during work intervals and at rest with HIIT?
work:
80-95% of max HR
5seconds-8mins
rest:
40-50% max HR
equal to length of work
what are the adaptations from the respiratory system from aerobic training? why are these good?
stronger respiratory muscles
increased surface area of alveoli
increases volume of O2 diffused in blood stream
reduces onset of fatigue, delays OBLA
alleviates symptoms of asthma
what are the adaptations from the cardiovascular system from aerobic training? why are these good?
cardiac hypotrophy
increased elasticity of arterial walls
increased blood/plasma volume increased red blood cells and haemoglobin
capillarisation around alveoli and SO muscle fibres
increases blood flow/ oxygen transport and decreases blood pressure which reduces onset of fatigue, delays OBLA and lowers the risk of coronary heart disease, strokes
what are the adaptations from the muscular system from aerobic training? why are these good?
hypertrophy of SO fibres
increased size and density of mitochondria
increased myoglobin stores
increased glycogen stores
increases capacity of aerobic energy production and increased joint stability
reduces onset of fatigue, delays OBLA
increases metabolic rate/ energy expenditure
what are the adaptations of metabolic function from aerobic training? why is this good?
increased activity of aerobic enzymes
decreased fat mass
decreased insulin resistance
increased use of fuel and oxygen to provide aerobic energy and improve body composition
reduces onset of fatigue, delays OBLA
increased metabolic rate/ energy expenditure
