Aerobic training

Question 1

Define ‘aerobic capacity’

Answer 1

The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity relying on the efficiency of the CV, muscular and respiratory system

Question 2

Define ‘VO2 max’

Answer 2

Max. volume of oxygen inspired, transported and utilised per minute during exhaustive exercise

Question 3

Name four factors affecting aerobic capacity

Answer 3

Training, age, gender and physiological make up

Question 4

Describe how training affects aerobic capacity

Answer 4

• Specificity: can increase VO2 max b 10-20%
• Max. aerobic conditioning achieved within 8-19 months
• Lifestyle and diet

Question 5

Describe how physiological make-up affects aerobic capacity

Answer 5

Optimum performance relies on:

• Strong respiratory muscles
• Large lung capacities
• Large and strong left ventricle
• Capilliarisation for gaseous exchange

Question 6

Describe how age affects aerobic capacity

Answer 6

• Decreases by 1% every year after age of 20
• Training slow decline
• Due to decreased left ventricular elasticity affecting HR, S and Q so transport to muscles and lung volumes decrease linearly after maturation due to decreased elasticity of lung tissues and thoracic cavity so inspiration

Question 7

Describe how gender affects aerobic capacity

Answer 7

Women naturally have a 15-30% lower VO2 max

• Higher levels of body fat
• Lower lung volumes
• Lower haemoglobin concentration
• Less inspiration and transport

Question 8

Name some additional factors affecting aerobic capacity

Answer 8

• environment
• cardiac e.g. size of heart
• respiratory e.g. size of lungs
• vascular e.g. capilliarisation
• muscular
• cellular e.g. myoglobin stores

Question 9

Name four methods of evaluation

Answer 9

Direct gas analysis
Cooper 12 minute run
NCF multi stage fitness test
Queen’s college step test

Question 10

Describe the Queen’s college step test

Answer 10

Stepping on and off a metronome with HR measured every 3 minutes so the difference is applied to a formula for an estimated VO2 max

Question 11

Evaluate the Queen’s college step test

Answer 11

:) sub-maximal, simple and cheap, easy to monitor HR

:( not sport specific, step height is not relative to height of the performer, prediction not measure

Question 12

Describe direct gas analysis

Answer 12

Measures O2 consumption and CO2 production when a performer is running on a treadmill, inline increases per minute to work max HR but test is limited to 10 mins total

Question 13

Evaluate direct gas analysis

Answer 13

:) direct measure of VO2 max, done with different types of exercise e.g. rowing, accurate
:( max test to exhaustion, not for all ages, specialist equipment required

Question 14

Describe the Cooper 12 minute run

Answer 14

Participants run around a set grid as far as possible for 12 minutes, their distance is measured against a standardised score table

Question 15

Evaluate the Cooper 12 minute run

Answer 15

:) can be self administered, cheap, large groups at once

:( prediction, not for all ages, self-motivated

Question 16

Describe the NCF multi-stage fitness test

Answer 16

Run between cones at a set distance until exhaustion with speed increasing per level, results applied to a graph

Question 17

Evaluate the NCF multi-stage fitness test

Answer 17

:) large groups at once, simple and cheap, normative data published publicly so can be self-administered
:( prediction, self-motivated, not for all ages or appropriate for those with heart conditions

Question 18

Describe Karvonen’s principle

Answer 18

Training HR = resting HR + [(max HR - resting HR) x % of desired work intensity]

Question 19

How is max. HR calculated?

Answer 19

220-age

Question 20

What percentage of work is needed to increase fat metabolism and increase the lactate threshold?

Answer 20

Fat metabolism = 60%

Lactate = 80%

Question 21

What are three categories benefits of aerobic training are broken down into?

Answer 21

Respiratory, CV and muscular

Question 22

Give two respiratory benefits of aerobic training

Answer 22

• muscles become stronger -> max lung capacity increases

- alveoli surface area increases so increases external respiration

Question 23

Give some CV benefits of aerobic training

Answer 23

• hypertrophy (ventricular elasticity, force of contraction, lower resting HR)
• elasticity of arterial walls (efficiency of vascular shunt and lower BP)
• RBCs (transport of O2 and gaseous exchange)
• capilliarisation (surface area for blood flow)

Question 24

Give some muscular benefits of aerobic training

Answer 24

• type one muscle fibres (aerobic energy production)
• myoglobin stores (storage ad transport of O2 in muscle cells)
• size and density of mitochondria (utilisation of O2)
• glycogen stores
• ligament and tendon strength (joint stability)
• articular cartilage thickness (synovial fluid production for joint nourishment)
• calcium deposits (bone strength)

Question 25

What does the American College of Sports Medicine recommend?

Answer 25

• 30 mins of moderate intensity 5 times a week
• 20 mins of rigorous intensity 3 times a week
• strength training twice a week

Question 26

Name three methods of aerobic training

Answer 26

HIIT
Fartlek
Continuous

Question 27

Describe HIIT training

Answer 27

• work with rest intervals
• adapt duration and intensity
• all sports
• 80-90% / 40-50%
• 1:1 (30s - 8 mins)

Question 28

What is the aim of HIIT training

Answer 28

Faster adaptations due to high calorie consumption during and prior

Question 29

Describe fartlek training

Answer 29

• form of continuous
• alternating speed and terrain
• team players
  20-80 minutes

Question 30

What is the aim of fartlek training?

Answer 30

Encourage recovery during performance

Question 31

Describe continuous training

Answer 31

• steady state without rest at sub-max intensity usually using large muscle groups
• endurance athletes
• 60% of max HR
• 20-80 minutes

Question 32

What is the aim of continuous training?

Answer 32

Increase intensity and duration of performance without fatigue

Question 33

Describe HR training zones

Answer 33

90-100: max. capacity (0-2 mins)
80-90: lactate threshold (2-10 mins)
70-80: aerobic zone (10-40 mins)
60-70: fat burning (40-80 mins)
50-60: basic endurance (20-40 mins)