Aerobic Training

Question 1

What is VO2 MAX?

Answer 1

The maximum volume of oxygen inspired, transported and utilised per-minute during exhaustive exercise

Question 2

What is Aerobic Capacity?

Answer 2

The ability to inspire, transport and utilise oxygen to perform a sustained period of aerobic (sub-maximal) exercise

Question 3

Name 4 factors that affect VO2 MAX

Answer 3

Individual physiological make-up, Training, Age and Gender

Question 4

How does individual physiological make-up affect VO2 MAX?

Answer 4

More efficient cardio-vascular and respiratory systems means an individual will have a higher VO2 MAX i.e larger lung volumes =stronger ventricular muscles

Question 5

How does Training affect VO2 MAX?

Answer 5

Aerobic trading will increase VO2 MAX by about 10-20% i.e regular training will improve an individuals VO2 MAX because their body will be more adapted to exercise

Question 6

How does Age affect VO2 MAX?

Answer 6

VO2 MAX peaks around 20yrs, the declines by 1% every year i.e someone with a healthier body will be ore likely to have higher VO2 MAX and elderly people will have weaker muscles requiring more VO2 MAX

Question 7

How does Gender affect VO2 MAX?

Answer 7

Males tend to have a higher VO2 MAX than females by 15-30% i.e men have larger lungs and hearts than women=higher muscle mass

Question 8

Why are target heart rates used?

Answer 8

To monitor training intensity and to ensure the correct type of structural adaptions occur

Question 9

What is the target heart rate zone for aerobic adaptions?

Answer 9

70-80% of your maximal heart rate zone

Question 10

How is maximum heart ate calculated?

Answer 10

220- (subtract) your age i.e a performer is 16 so 220-16=204 (bpm)

Question 11

Explain continuous training

Answer 11

Long periods of moderate work without periods of rest

Question 12

How is the intensity of continuous training dictated?

Answer 12

60-80% of an individuals maximal heart rate (which would be lower if the performer is unfit etc..)

Question 13

What is the general duration of continuos exercises?

Answer 13

At least 20 minutes and can go up to 80 minutes

Question 14

What is FARTLEK training?

Answer 14

Well suited for gams players, mimics the changes of intensity in their competitive performance by varying speed, intensity and terrain

Question 15

What is HIIT training?

Answer 15

(High Intensity Interval Training) Repeated periods of short duration high intensity work mixed with periods of recovery

Question 16

How is the intensity of HIIT decided?

Answer 16

The work intensity is 90% or more of maximum heart rate and recovery intensity is 40-50% of maximum heart rate

Question 17

What is the duration for a HIIT training session?

Answer 17

It is dependant on fitness, however - work duration is 15-20 seconds and recovery is decided on a ratio of
work:rest - 1:1 or 2:1

Question 18

What is cardiac hypertrophy?

Answer 18

Increased size and contractility of the ventricles, so stroke volume increases

Question 19

What is capilerization?

Answer 19

Increased number of capillaries at the lungs and muscles, so gas exchange increases

Question 20

List the 3 cardiovascular and 2 respiratory adaptions that increase due to aerobic training

Answer 20

Elasticity of artery walls (C), number of red blood cells(C), blood plasma(C), strength of respiratory muscles(R) and surface area of alveoli(R)

Question 21

What are the four categories in which aerobic adaptions occur?

Answer 21

Cardiovascular adaptions, Respiratory adaptions, Muscular adaptions and Metabolic adaptions