Aerobic Training Flashcards
Define aerobic capacity
The ability of the body to inspire, transport and utilise oxygen to perform a sustained period of aerobic (sub-maximal) activity
Define VO2 max
The maximum volume of oxygen the body can inspire, transport and utilise per minute during exercise
Which factors effect VO2 max/ aerobic component
Individual physiological make-up
Training
Age
Gender
How does age affect vo2 max
VO2 max peaks at around 20 years old and then decreases by 1% each year
so loss of elasticity of the lung heart and blood vessel tissues reduce
How does Gender effect VO2 max
Males tend to have a higher VO2 max by around 15-30% due to greater lung size and heart size and higher blood volumes
How does training effect VO2 max
Aerobic training= higher VO2 max by 10-20% with long term training which results in cardiac hypertrophy
How does physiological make-up effect VO2 max
More efficient cardio vascular systems and respiratory systems so higher VO2 max
For example many slow oxidative fibres strong ventricular muscles increasing transport
What are the methods to measure/evaluate aerobic capacity
Direct gas analysis
Ncf multistage fitness test
Cooper 12 minute run
Queens college step test
What happens in direct gas analysis
Continuous progressive intensity test to exhaustion measuring VO2 max using oxygen and carbon dioxide concentrations in expired air
What happens in the ncf multistage fitness test
A progressive intensity max over 20m, shuttle run test. The level achieved can be compared with standardised table to predict VO2 max using
What are the benefits and drawbacks of direct gas analysis
Accurate, valid reliable information
Suits variety of athletes as you can use bike, rowing machine or treadmill
Very expensive equipment so can’t be used by all
Not safe for elderly or people with health conditions as it is an exhaustion test
What are the benefits and drawbacks of ncf multistage fitness test
Suitable for large groups
Minimum equipment needed
Standardised tables available for all to analyse results
Exhaustive test not safe for elderly or people with health conditions
Only a predictive test so not a measurement or precise
Less suitable for non-runners
What are the two types of training to develop aerobic capacity
Continuous training
HIIT training
What are the physiological adaptations of aerobic training
Cardiac hypertrophy
Capillarisation
Increased red blood cells
Increased elasticity of the artery walls
Increased strength of respiratory muscles
Increased surface area of alveoli
Increased blood plasma
