Aerobic training

Question 1

aerobic capacity

Answer 1

the ability to inspire, transport, and use O2 to perform sustained periods of aerobic capacity
- depends on the efficiency of respiratory, CV and muscular systems

Question 2

VO2 max

Answer 2

max Vol of o2 inspired, transported and used per min during exhaustive exercise (ml/kg/min)

Question 3

factors affecting VO2 max

Answer 3

physiological make up, age, gender, training

Question 4

physiological make up on VO2 max

Answer 4

• strong respiratory muscle, inspire more air
• stronger heart ,+ SV and Q, more blood so more haem carrying O2
• capillarisation, more gas exchange

Question 5

age on VO2 max

Answer 5

• declines 1%/year after 20
• lost elasticity in the heart vessels, lung walls tissue

Question 6

gender on VO2 max

Answer 6

-females tend to have 15-30% lower VO2 max than males
- females have a more body fat, smaller lung vol, lower haem levels

Question 7

training on VO2 max

Answer 7

aerobic training causes long term adaptations and can increase VO2 max by 10%-20%

Question 8

direct gas analysis

Answer 8

subject performs continuous exercise at progressive intensities to exhaustion, expired air captured by mask with tube connected to a flow meter and gas analyser and conc of O2 and co2 measured

Question 9

direct gas analysis advantages

Answer 9

• direct objective measure of VO2 max
• accurate, valid and reliable measure
• test performed during different exercises in lab or field settings

Question 10

direct gas analysis disadvantages

Answer 10

• maximal test to exhaustion
• cannot be used with the elderly or those with health conditions
• access to specialist equipment required (expensive)

Question 11

12 minute cooper run

Answer 11

continuous running on a 400m track for 12 minutes , total distance is recorded and used to calculate VO2 max

Question 12

cooper run advantages

Answer 12

• large groups can perform test at the same time
• subject can administer their own test
• simple and cheap equipment required
• published tables with normative data

Question 13

cooper run disadvantages

Answer 13

• prediction not accurate measurement if VO2 max
• test to exhaustion depends on subject motivation
• cannot be used for the elderly or those with health conditions
• not sport specific e.g rowing

Question 14

Queens college step test

Answer 14

continuous stepping on and off a box for a period of 3 minutes with 96 BPM in a metronome for men and 88 BPM for women, HR taken 5secs after completing the test and recovery used to predict VO2 max

Question 15

Queens college step test advantages

Answer 15

• sub- maximal, suitable for elderly etc
• simple and cheap
• HR easily monitored
• published tables of normative data

Question 16

Queens college step test disadvantages

Answer 16

• prediction not accurate measurement of VO2 max
• HR recovery affected by prior exercise, food and fluid intake
• not sports specific
• step may be too high for some

Question 17

why is it essential to train in the correct zone

Answer 17

• intensity too high, performer fatigues quickly and gains anaerobic adaptations e.g. lactic acid tolerance
• intensity too low, no adaptations made

Question 18

heart rate training zones

Answer 18

based on a performers age and training need, used to monitor intensity and ensure the correct adaptation occurs

Question 19

Karvonen’s principle

Answer 19

used to calculate the correct HR for a zone
- training HR = resting HR + training % of(max HR - resting HR)

Question 20

continuous training

Answer 20

• low-moderate intensity work for a prolonged period of time without rest
• intensity: 60 - 80 % of hr
• duration: 20-80 minutes

Question 21

high intensity interval training

Answer 21

repeated periods of short duration high intensity work mixed with periods of recovery
- intensity: 90% of HR (work) 40-50% (rest)
- duration: work:15-20 seconds, recovery 1:1 or 2:1