Aerobic Training Flashcards
What is VO2 MAX?
The maximum volume of oxygen inspired, transported and utilised per-minute during exhaustive exercise
What is Aerobic Capacity?
The ability to inspire, transport and utilise oxygen to perform a sustained period of aerobic (sub-maximal) exercise
Name 4 factors that affect VO2 MAX
Individual physiological make-up, Training, Age and Gender
How does individual physiological make-up affect VO2 MAX?
More efficient cardio-vascular and respiratory systems means an individual will have a higher VO2 MAX i.e larger lung volumes =stronger ventricular muscles
How does Training affect VO2 MAX?
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
How does Age affect VO2 MAX?
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
How does Gender affect VO2 MAX?
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
Why are target heart rates used?
To monitor training intensity and to ensure the correct type of structural adaptions occur
What is the target heart rate zone for aerobic adaptions?
70-80% of your maximal heart rate zone
How is maximum heart ate calculated?
220- (subtract) your age i.e a performer is 16 so 220-16=204 (bpm)
Explain continuous training
Long periods of moderate work without periods of rest
How is the intensity of continuous training dictated?
60-80% of an individuals maximal heart rate (which would be lower if the performer is unfit etc..)
What is the general duration of continuos exercises?
At least 20 minutes and can go up to 80 minutes
What is FARTLEK training?
Well suited for gams players, mimics the changes of intensity in their competitive performance by varying speed, intensity and terrain
What is HIIT training?
(High Intensity Interval Training) Repeated periods of short duration high intensity work mixed with periods of recovery
How is the intensity of HIIT decided?
The work intensity is 90% or more of maximum heart rate and recovery intensity is 40-50% of maximum heart rate
What is the duration for a HIIT training session?
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
What is cardiac hypertrophy?
Increased size and contractility of the ventricles, so stroke volume increases
What is capilerization?
Increased number of capillaries at the lungs and muscles, so gas exchange increases
List the 3 cardiovascular and 2 respiratory adaptions that increase due to aerobic training
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)
What are the four categories in which aerobic adaptions occur?
Cardiovascular adaptions, Respiratory adaptions, Muscular adaptions and Metabolic adaptions
