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PE - Exercise physiology > Aerobic training > Flashcards

Aerobic training Flashcards

1
Q

Definition of oxygen capacity

A

Ability to take in, transport and use oxygen to sustain prolonged periods of aerobic/sub-maximal work.

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2
Q

What system is responsible for taking in oxygen?

A

Respiratory system

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3
Q

What system is responsible for transporting oxygen?

A

Cardiovascular (heart and vascular)

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4
Q

What system is responsible for using oxygen?

A

Muscular system

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5
Q

Definition of VO2 max

A

Maximum volume of oxygen consumed, transported and used per minute during maximal/exhaustive exercise

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6
Q

What is VO2 max measured in?

A

ml/kg/min

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7
Q

What are the similarities between VO2 max and O2 capacity?

A

Both concerned with consumption, transportation and use of oxygen

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8
Q

What are the differences between oxygen capacity and VO2 max?

A

Oxygen capacity is aerobic and VO2 max is anaerobic

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9
Q

What are the tests for VO2 max?

A

Progressive treadmill test
NCF multi stage fitness test
Queens college step test
Cooper 12 minute run

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10
Q

Describe the progressive treadmill test?

A

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.

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11
Q

Describe the NCF multi stage fitness test?

A

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.

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12
Q

Describe the Queens college step test?

A

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)

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13
Q

Describe the Cooper 12 minute run?

A

12 minute continuous run recording the distance covered on a 400m track. Evaluated/predicted using normative data tables.

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14
Q

What are the positives of the progressive treadmill test?

A

Most valid (direct VO2 test) and reliable over time
Gas analysis gives accurate VO2 max measure
Can be used on cyclists/rowing

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15
Q

What are the negatives of the progressive treadmill test?

A

Practicality: access/time/money/specialist lab/experienced tester
Max test to exhaustion not suitable for elderly/CHD

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16
Q

What are the positives of the NCF multi stage fitness test?

A

Reliable over time/good correlation with normative data tables
Simple/practical/large group use/cheaper/less equipment needed

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17
Q

What are the negatives of the NCF multi stage fitness test?

A

Predicts VO2 max using norm table
Exhaustive test so motivation is an issue
Specificity = favours runners
Not suited to elderly/CHD

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18
Q

What are the positives of the Queens College step test?

A

Minimal equipment/cheap/simple set up/test anywhere/reliable/norm data tables/self-administered/HR monitor/sub max test

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19
Q

What are the negatives of the Queens College step test?

A

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

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20
Q

What are the positives of the Cooper 12 minute run?

A

Can run or walk. large group testing/self test, small cost little equipment good reliability/correlation with VO2 max/ norm data tables

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21
Q

What are the negatives of the Cooper 12 minute run?

A

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.

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22
Q

What are the factors affecting VO2 max (aerobic capacity)?

A

Individual physiological make up (fibre types)
Age
Aerobic training
Gender

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23
Q

What are the effects of individual physiological make up on VO2 max?

A

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

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24
Q

What can an individuals physiological make up effect the efficiency of?

A

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.

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25
Q

What are the effects of age on VO2 max?

A

VO2 max peaks in early 20s

VO2 max declines by 1% each year

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26
Q

What are the effects of aerobic training on VO2 max?

A

Oxygen training increases VO2 max by up to 10-20%

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27
Q

What are the effects of gender on VO2 max?

A

Females VO2 max values are 15-30% lower than males

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28
Q

What can an individuals age effect the efficiency of?

A

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

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29
Q

What can an individuals aerobic training effect the efficiency of?

A

Increase long term oxygen adaptations - heart hypertrophy, Hb, capillarisation, muscle mitochondria.
Maintains/slows down the decrease in VO2 max due to ageing.

30
Q

What can an individuals gender effect the efficiency of?

A

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.

31
Q

Definition of target heart rate?

A

Monitors and ensure correct moderation, timing of progressive overload and specific to training goal - fat burning/aerobic fitness

32
Q

Why is target heart rate used as a guide to intensity instead of VO2 max?

A

It is more practical and has a good correlation with VO2 max

33
Q

How do you calculate max heart rate?

A

220-age

34
Q

What % of your max heart rate is used to increase aerobic capacity?

A

70-80% of max heart rate
10-40 minutes
(Increase %/time, increase aerobic adaptations)

35
Q

What is heart rate reserve?

A

More specific/accurate target heart rate as it uses resting heart rate
max HR - resting heart rate = reserve heart

36
Q

Describe continuous training

A

Continuous long duration/steady state of sub max work. oxygen supply=oxygen demand
60-80% max HR, 20-80 minutes

37
Q

What are the positives of continuous training?

A

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

38
Q

What are the negatives of continuous training?

A

Not specific for team game players

39
Q

What are the 4 parts of overload to talk about aerobic training?

A

Intensity (interval and relief)
Duration (interval and relief)
Number of sets/reps
Frequency

40
Q

What is the intensity of continuous training?

A

Interval - 60-80% of max HR

No relief

41
Q

What is the duration of continuous training?

A

Interval - 20-80 minutes

No relief

42
Q

What is the number of sets/reps of continuous training?

A

1 continuous rep/set for 20-80 minutes

43
Q

what is the frequency for continuous training?

A

3-5 sessions a week

44
Q

How is continuous training specific?

A

Targets aerobic energy system

45
Q

What is the intensity of HIIT training?

A

Interval - High (80-90%) of max HR

Relief - 40-50% of max HR (active run/swim etc)

46
Q

What is the duration of HIIT training?

A

Interval - 15-20 seconds to 8 minutes

Relief - 1:1 - 2:1 (longer than continuous training)

47
Q

What are the number of sets/reps of HIIT training?

A

Increase intensity, decrease duration, increase sets/reps - total session = 5-10 minutes

48
Q

What is the frequency of HIIT training?

A

3-5 sessions a week

49
Q

What is the specificity of HIIT training?

A

Aerobic energy system adaptations (but increase anaerobic work)

50
Q

Describe HIIT training?

A

Repeated periods of high intensity work interspersed with periods of recovery/relief = relief increases quality of training.

51
Q

What are the advantages of HIIT training?

A

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

52
Q

What are the negatives of HIIT training?

A

High intensity work isn’t suitable for unfit people/ people with health issues.
Requires a pre aerobic fitness base

53
Q

Outline the use of fartlek training

A

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)

54
Q

What are the heart adaptations for aerobic training?

A

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)

55
Q

What are the vascular adaptations for aerobic capacity?

A

Increase blood volume
Increase blood plasma
Increase elasticity of arterial walls
increase capillarisation

56
Q

How does increase blood volume improve aerobic capacity?

A

More red blood cells/haemoglobin
More oxygen transported
More gaseous exchange

57
Q

How does increase blood plasma improve aerobic capacity?

A

Decrease blood viscosity

Increase blood flow/venous return

58
Q

How does an increase elasticity of arterial walls improve aerobic capacity?

A

Increase vascular shunt, cardiac output redistributed to muscles.
Increase vasodilation/constriction of arterioles and pre capillary sphincters
Increase blood pressure regulation

59
Q

How does an increase in capillarisation improve aerobic capacity?

A

More capillaries at alveoli and muscles.
Increase cross sectional area for diffusion.
Increase external (alveoli) and internal (muscle) diffusion.

60
Q

What is the net effect of the cardiovascular adaptations?

A

More blood flow/cardiac output and oxygen to working muscles

Increasing aerobic capacity

61
Q

What are the respiratory adaptations of aerobic training?

A

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

62
Q

What is the net effect of respiratory adaptations?

A

Increase ventilatory efficiency

Increase oxygen intake and increase CO2 expiration

63
Q

What is the total cardiovascular and respiratory effects?

A

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

64
Q

What are the musculoskeletal adaptations?

A

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

65
Q

What are the effects of aerobic training on the musculoskeletal system?

A

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

66
Q

What is the net effect of aerobic training on the musculoskeletal system?

A

Increase anaerobic threshold - delays OBLA/fatigue
Increase efficiency/speed of LA removal
Increase use and efficiency of aerobic energy system

67
Q

What are metabolic adaptations asking about?

A

Energy systems

still part of musculoskeletal system

68
Q

What are the adaptations of aerobic training on metabolisms?

A

Increase aerobic enzymes (GPP, PFK, Lipases)
Decrease insulin resistance
Decrease fat body mass
Increase resting metabolic rate

69
Q

What are the effects of the adaptations on metabolism?

A 
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)
70
Q

What is the net effect of metabolic adaptations?

A

Increase oxygen/fuel use (conserves glycogen)
Increase energy expenditure
Increase body composition (lean vs fat mass)

71
Q

What are the net effects of musculoskeletal system?

A

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

PE - Exercise physiology (9 decks)

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