Aerobic training Flashcards
Definition of oxygen capacity
Ability to take in, transport and use oxygen to sustain prolonged periods of aerobic/sub-maximal work.
What system is responsible for taking in oxygen?
Respiratory system
What system is responsible for transporting oxygen?
Cardiovascular (heart and vascular)
What system is responsible for using oxygen?
Muscular system
Definition of VO2 max
Maximum volume of oxygen consumed, transported and used per minute during maximal/exhaustive exercise
What is VO2 max measured in?
ml/kg/min
What are the similarities between VO2 max and O2 capacity?
Both concerned with consumption, transportation and use of oxygen
What are the differences between oxygen capacity and VO2 max?
Oxygen capacity is aerobic and VO2 max is anaerobic
What are the tests for VO2 max?
Progressive treadmill test
NCF multi stage fitness test
Queens college step test
Cooper 12 minute run
Describe the progressive treadmill test?
Gas analysis laboratory test to exhaustion.
Face mask connected to a gas analyser measures oxygen and CO2 inspired/expired and used to calculate VO2 max against intensity.
Describe the NCF multi stage fitness test?
Test to exhaustion, running in time between 20-20m cones to a beep which decreases in time - the level and shuttle is recorded VO2 max predicted using standardised normogram tables.
Describe the Queens college step test?
Sub-max 3 min step up and final heart rate bpm recorded 5 seconds after completion for 15 seconds. Uses HR recovery using normative data tables to estimate/predict fitness levels (VO2)
Describe the Cooper 12 minute run?
12 minute continuous run recording the distance covered on a 400m track. Evaluated/predicted using normative data tables.
What are the positives of the progressive treadmill test?
Most valid (direct VO2 test) and reliable over time
Gas analysis gives accurate VO2 max measure
Can be used on cyclists/rowing
What are the negatives of the progressive treadmill test?
Practicality: access/time/money/specialist lab/experienced tester
Max test to exhaustion not suitable for elderly/CHD
What are the positives of the NCF multi stage fitness test?
Reliable over time/good correlation with normative data tables
Simple/practical/large group use/cheaper/less equipment needed
What are the negatives of the NCF multi stage fitness test?
Predicts VO2 max using norm table
Exhaustive test so motivation is an issue
Specificity = favours runners
Not suited to elderly/CHD
What are the positives of the Queens College step test?
Minimal equipment/cheap/simple set up/test anywhere/reliable/norm data tables/self-administered/HR monitor/sub max test
What are the negatives of the Queens College step test?
Validity of HR recovery and VO2 max/estimate not a direct measure of VO2/assumes stepping and treadmill running have the same oxygen cost/height and weight affect results
What are the positives of the Cooper 12 minute run?
Can run or walk. large group testing/self test, small cost little equipment good reliability/correlation with VO2 max/ norm data tables
What are the negatives of the Cooper 12 minute run?
Estimate not a direct measure of VO2/strenuous test so reliability depends upon pacing strategy, motivation and strict protocol (W-up) 400m track/specific to runners.
What are the factors affecting VO2 max (aerobic capacity)?
Individual physiological make up (fibre types)
Age
Aerobic training
Gender
What are the effects of individual physiological make up on VO2 max?
Hereditary/genetics account for half variation in VO2 max
Fibre types - high % type 1 ST and type 2a FOG oxidative fibres
Individual’s response to training
What can an individuals physiological make up effect the efficiency of?
External respiration - ability to take in oxygen
Heart - ability to pump blood around the body
Vascular system - blood/vessels to transport oxygen from lungs to muscle tissues
Muscle cells - Ability to use oxygen for energy production.
What are the effects of age on VO2 max?
VO2 max peaks in early 20s
VO2 max declines by 1% each year
What are the effects of aerobic training on VO2 max?
Oxygen training increases VO2 max by up to 10-20%
What are the effects of gender on VO2 max?
Females VO2 max values are 15-30% lower than males
What can an individuals age effect the efficiency of?
Decrease oxygen transport to muscles and decrease difference between oxygen taken in that expired, increasing efficiency of muscles to use oxygen is the main causes of a decrease in VO2 max.
Decrease efficiency of body systems:
CV - decrease max HR/SV/Q to tissues due to decrease left ventricle contractility/elasticity
Respiratory - Decrease elasticity of lungs/chest walls which decreases TV and max VE
What can an individuals aerobic training effect the efficiency of?
Increase long term oxygen adaptations - heart hypertrophy, Hb, capillarisation, muscle mitochondria.
Maintains/slows down the decrease in VO2 max due to ageing.
What can an individuals gender effect the efficiency of?
Due to decrease female body size, decrease respiratory lung volumes and oxygen intake, decrease heart volumes (SV/Q), decrease vascular blood volume/Hb to transport oxygen/increase female body fat.
Definition of target heart rate?
Monitors and ensure correct moderation, timing of progressive overload and specific to training goal - fat burning/aerobic fitness
Why is target heart rate used as a guide to intensity instead of VO2 max?
It is more practical and has a good correlation with VO2 max
How do you calculate max heart rate?
220-age
What % of your max heart rate is used to increase aerobic capacity?
70-80% of max heart rate
10-40 minutes
(Increase %/time, increase aerobic adaptations)
What is heart rate reserve?
More specific/accurate target heart rate as it uses resting heart rate
max HR - resting heart rate = reserve heart
Describe continuous training
Continuous long duration/steady state of sub max work. oxygen supply=oxygen demand
60-80% max HR, 20-80 minutes
What are the positives of continuous training?
Best suited for long distance athletes who’s activities have no breaks/relief (use examples)
Increase intensity increase oxygen capacity
Decrease intensity increase duration increase fat loss
Specificity - overloads aerobic system
Increase oxygen adaptations to CV, respiratory and SO/FOG muscle fibres
What are the negatives of continuous training?
Not specific for team game players
What are the 4 parts of overload to talk about aerobic training?
Intensity (interval and relief)
Duration (interval and relief)
Number of sets/reps
Frequency
What is the intensity of continuous training?
Interval - 60-80% of max HR
No relief
What is the duration of continuous training?
Interval - 20-80 minutes
No relief
What is the number of sets/reps of continuous training?
1 continuous rep/set for 20-80 minutes
what is the frequency for continuous training?
3-5 sessions a week
How is continuous training specific?
Targets aerobic energy system
What is the intensity of HIIT training?
Interval - High (80-90%) of max HR
Relief - 40-50% of max HR (active run/swim etc)
What is the duration of HIIT training?
Interval - 15-20 seconds to 8 minutes
Relief - 1:1 - 2:1 (longer than continuous training)
What are the number of sets/reps of HIIT training?
Increase intensity, decrease duration, increase sets/reps - total session = 5-10 minutes
What is the frequency of HIIT training?
3-5 sessions a week
What is the specificity of HIIT training?
Aerobic energy system adaptations (but increase anaerobic work)
Describe HIIT training?
Repeated periods of high intensity work interspersed with periods of recovery/relief = relief increases quality of training.
What are the advantages of HIIT training?
Increasing relief, increases subsequent intensity of work and with similar adaptations but in shorter time.
Increase intensity of work , increase energy expenditure during/after training, increasing adaptations
Easily modified for all sports/levels of fitness
What are the negatives of HIIT training?
High intensity work isn’t suitable for unfit people/ people with health issues.
Requires a pre aerobic fitness base
Outline the use of fartlek training
Aerobic, continuous training interspersed with varied high intensity bouts throughout.
Low intensity work for recovery
Overloads both aerobic&anaerobic energy systems
Ideal for games players - improves VO2 max/recovery
Easily adjusted to mirror activity (specific)
What are the heart adaptations for aerobic training?
Heart hypertrophy - increase:
Size, thickness and volume of left ventricle
Increase EDV filling capacity/ stretch/recoil force ventricle contraction (SV)
Increase resting and maximal SV
Decrease resting HR (same Q) - bradycardia
Improve post heart rate recovery
Increase maximal cardiac output (Q)
What are the vascular adaptations for aerobic capacity?
Increase blood volume
Increase blood plasma
Increase elasticity of arterial walls
increase capillarisation
How does increase blood volume improve aerobic capacity?
More red blood cells/haemoglobin
More oxygen transported
More gaseous exchange
How does increase blood plasma improve aerobic capacity?
Decrease blood viscosity
Increase blood flow/venous return
How does an increase elasticity of arterial walls improve aerobic capacity?
Increase vascular shunt, cardiac output redistributed to muscles.
Increase vasodilation/constriction of arterioles and pre capillary sphincters
Increase blood pressure regulation
How does an increase in capillarisation improve aerobic capacity?
More capillaries at alveoli and muscles.
Increase cross sectional area for diffusion.
Increase external (alveoli) and internal (muscle) diffusion.
What is the net effect of the cardiovascular adaptations?
More blood flow/cardiac output and oxygen to working muscles
Increasing aerobic capacity
What are the respiratory adaptations of aerobic training?
Increase strength of respiratory muscles
- Increase efficiency of breathing mechanics
- Decrease respiratory fatigue
- Decrease resting and sub max frequency
- Increase exercise lung volumes (increase VE due to increase in f and TV)
Increase surface area of alveoli
- Increase external respiration
What is the net effect of respiratory adaptations?
Increase ventilatory efficiency
Increase oxygen intake and increase CO2 expiration
What is the total cardiovascular and respiratory effects?
Increase aerobic capacity and VO2 max
Delays OBLA and onset fatigue
Increase intensity and duration of aerobic performance
Decrease risk of CHD/stroke and hypertension
Helps control asthma
What are the musculoskeletal adaptations?
Hypertrophy, increase size.number of SO/FOG fibres
Increase size/number of mitochondria
increase muscle myoglobin stores
Increase energy stores (glycogen)
Increase FOG fibres efficiency using oxygen
Increase hyaline cartilage/synovial fluid
Increase peak bone density
Increase strength of ligaments/tendons
What are the effects of aerobic training on the musculoskeletal system?
Increase strength endurance/energy efficiency to delay fatigue
Increase use of fats, increase oxygen energy production
Increase storage/transport of oxygen to mitochondria
Increase aerobic energy fuels, increase intensity/duration
Increase oxygen energy production
Increase joint RoM and lubrication
Increase bone strength
Increase joint stability and decrease risk of injury
What is the net effect of aerobic training on the musculoskeletal system?
Increase anaerobic threshold - delays OBLA/fatigue
Increase efficiency/speed of LA removal
Increase use and efficiency of aerobic energy system
What are metabolic adaptations asking about?
Energy systems
still part of musculoskeletal system
What are the adaptations of aerobic training on metabolisms?
Increase aerobic enzymes (GPP, PFK, Lipases)
Decrease insulin resistance
Decrease fat body mass
Increase resting metabolic rate
What are the effects of the adaptations on metabolism?
Increase aerobic respiration/energy and breakdown of glycogen Increase blood glucose uptake, decrease risk of type 2 diabetes Increase lean body mass (muscle), increase power to weight ratio Increase calories (muscle vs fat)
What is the net effect of metabolic adaptations?
Increase oxygen/fuel use (conserves glycogen)
Increase energy expenditure
Increase body composition (lean vs fat mass)
What are the net effects of musculoskeletal system?
Increase aerobic capacity and VO2 max
Delays OBLA/onset fatigue
Increase intensity/duration of aerobic performance
Prevent obesity/CHD/strokes/hypertension
Increase quality of everyday life/body composition
