aerobic training

Question 1

Define the term aerobic capacity. (1)

Answer 1

The ability totake in anduse oxygen

Question 2

Age and gender are two factors that affect VO2max. Identifythreeother factors that affect an individual’s VO2max (3)

Answer 2

Lung volume
Size of heart
Number of red blood cells
Muscle fibre type
Myoglobin stores
Training
Genetic make-up
Altitude

Question 3

There are several methods of evaluating aerobic capacity such as the multi-stage fitness test. Describethismethod of measuring aerobic capacity. (3)

Answer 3

Progressive test to exhaustion
Shuttle runs between 20m markers to a timed beep
Timed between bleeps reduces
Level & shuttle number estimates or predicts a VO2max value

Question 4

Give the advantages of using the multi stage fitness test

Answer 4

Good levels of validity and reliability
scores easily evaluated in published table
easy to set up

Question 5

Give the disadvantages of using the multi stage fitness test

Answer 5

not good for unfit individuals
predicted values and not 100% accurate
favours runners not cyclists or swimmers or rowers
relies on motivational levels of performers

Question 6

Describe a suitable method of evaluating the aerobic capacity of an unfit, overweight 50 year old. (2)

Answer 6

Cooper Run - run as far as possible in 12 minutes
measure distance covered and compare to normative data

PWC 170 - cycle on an ergometer at 2/3 sub-maximal workloads and record HR
plot graph of workload v HR to give predicted load at 170bpm

Step tests - step up and down on box for period of time and monitor HR
HR recovery rate compared to table

Question 7

Describeonetypical continuous training session (2)

Answer 7

intensity 50-80% Hrmax
duration 20+ minutes
type running

Question 8

Identifythreemuscular adaptations from aerobic training. (3)

Answer 8

Cardiac hypertrophy
Increased strength of therespiratorymuscles
Hypertrophy ofslow oxidative muscle fibres
Increased aerobic energy production offast oxidative glycolytic fibres
Increase number of mitochondriaincreasesaerobicenergy production
Myoglobin increased
Increased stores of glycogen

Question 9

Explain how the following adaptations from training help to delay the onset of blood lactate accumulation (OBLA). (3)

Answer 9

Increased enzyme activity
Enzyme increases efficiency of ATP-PC system
Increased mitochondrial density
Mitochondria increase aerobic respiration
Increased buffering capacity
Buffering increased tolerance to lactic acid