AEROBIC TRAINING Flashcards
What is aerobic capacity?
AEROBIC CAPACITY – THE ABILITY OF THE BODY TO INSPIRE, TRANSPORT AND UTILISE OXYGEN TO PERFORM SUSTAINED PERIODS OF AEROBIC ACTIVITY.
What is VO2 MAX?
Maximum volume of Oxygen inspired, transported
and utilised per minute during exhaustive
(maximum)exercise
What is VO2 MAX measured in?
Millilitres per kilogram per minute (ml/kg/min) -the higher percentage attained before fatigue sets in, the higher aerobic capacity of a performer
What is an example of VO2 MAX?
– untrained athlete may only be able to work up to 50-60% of their VO2
Max before fatiguing, whereas an elite performer could work up to 85% of VO2 max.
What are the 4 factors that affect VO2 MAX?
Physiological make-up
Age
Gender
Training
What affect does Physiological make-up have on VO2 MAX?
Why?
The greater efficiency of: respiratory,
cardiovascular and muscle cells to inspire,
transport and utilise oxygen, the higher the Vo2
Max.
- Stronger respiratory muscles
- Larger Heart (increase in SV, CO)
-Increase number of RBC’s and
Capillaries
-Increase in SO fibres = Higher
VO2Max
What affect does Age have on VO2 MAX?
Why?
From age 20, Vo2 max drops 1% each year
Efficiency is lost in elasticity of the
heart, blood vessels and lung tissue =
lower Vo2 max
What affect does Gender have on VO2 MAX?
Why?
Females are lower then males
Females have higher body fat
Smaller lung volumes
Lower haemoglobin levels
= lower VO2 max
What affect does Training have on VO2 MAX?
Why?
Aerobic training increases Vo2 max up to 20%
-Aerobic training causes long-term
adaptations to the heart, lungs and
blood = higher Vo2 max
What are the 4 aerobic capacity tests?
Direct gas analysis
Cooper 12-minute run
Queens college step test
NCF multi-stage fitness test
What is the direct gas analysis test?
Subject performs continuous exercise at progressive intensities to exhaustion.
Expired air is captured by a mask with a tube connected to a flow meter and a gas analyser.
The relative concentrations of O2 and CO2 in expired air to inspired air are measured.
Results can be graphed against intensity and using a simple calculation VO2MAX can be determined.
Advantages of the direct gas analysis test?
Direct objective measurement of VO2 MAX
Accurate, valid and reliable measure
Test performed during different exercises (eg. running, cycling or rowing) including lab and field settings
Disadvantages of the direct gas analysis test?
Maximal test to exhaustion
Cannot be used with the elderly or those with health conditions
Access to specialist equipment is required
What is the Cooper 12 min run?
Subject performs continuous running to achieve a maximum distance within 12 minutes.
Usually performed on a 400m running track with cones placed at intervals
Time left per lap is called to the performer
At the end of the 12mins, the test ends and total distance is recorded.
This is a maximum intensity test which using a simple calculation can predict VO2 MAX.
Advantages of the Cooper 12 min run?
Large groups can perform the test at the same time in a field based setting
A subject can administer their own test
Simple and cheap equipment required
Published tables of normative data and simple VO2MAX calculation
Disadvantages of the Cooper 12 min run?
Its a prediction of VO2MAX not a measurement
Maximal test to exhaustion limited by subject motivation
Cannot be used with the elderly or those with health conditions
Test is not sport specific
What is the queen’s college step test?
Subject performs continous stepping on and off a box 41.3cm high for a period of 3 minutes
Steps will be taken at a rate of 24 steps/min for men (96 beats/min on a metronome) and 22 steps/min for women (88 beats/min on a metronome).
HR is taken 5 seconds after completeing the test for 15 seconds.
HR recovery is used to predict VO2MAX with a simple equation.
Advantages of the queen’s college step test?
Submaximal test
Simple and cheap
HR easily monitored
Published tables of normative data and simple VO2MAX calculation.
Disadvantages of the queen’s college step test?
Its a prediction of VO2MAX not a measurement
HR recovery will be affected by prior exercise, food and fluid intake
Test is not sports specific
Step height may disadvantage shorter subjects
What is the NCF multistage fitness test?
Subject performs a continous 20m shuttle run test at progressive intensities to exhustion.
Each 20m shuttle will be timed to an audio cue
The test is over when the subject cannot the shutle in the allotted time
A level and shuttle number will be given which predicts VO2MAX from a standardised comparion table.
Advantages of the NCF multistage fitness test?
Large groups can perform at the same time
Only simple and cheap equipment requried
Published tables of VO2MAX equivalents
Disadvantages of the NCF multistage fitness test?
Prediction of VO2MAX not measurement
Maximal test to exhaustion limited by subjects motivation
Cannot be used with the elderly or those with health conditions
Test is not sport specific
IF INTENSITY TOO HIGH –
IF INTENSITY TOO LOW –
PERFORMER MAY FATIGUE QUICKLY AND ADAPT
ANAEROBICALLY
NO ADAPTATION IS MADE
Training HR =
Resting HR +% (HRmax –resting HR)
Heart rate is often used as a prediction of training intensity. This can be done in two ways
Heart rate training zones
Karvonen’s principle
What is KARVONEN’S PRINCIPLE?
TAKES INTO ACCOUNT A PERFORMER’S AGE AND RESTING HR, KARVONEN’S
PRINCIPLE CAN BE USED TO CALCULATE THE CORRECT TRAINING HR WITHIN A
PARTICULAR ZONE.
HR max = 220 – age —————>
Training HR = Resting HR +% (HRmax – resting
HR)
20 year old running with a resting HR of 65bpm, wants to improve his aerobic capacity and has been told to train
at 75%.
Applying Karvonens principle he should maintain a HR during training of 166bpm to improve his aerobic
capacity
Training HR = Resting HR +% (HRmax – resting HR)
Training HR = 65+ 75% of (200 – 75)
Training HR = 65 + 75% of 135
Training HR = 65 + 101 bpm (x the number by 0.75 to work out 75%)
Training HR = 166bpm
What is the difference between CONTINUOUS training and HITT training with:
1) Intensity of work
2) Duration of work
3) Intensity of recovery
4) Duration of recovery
5) Practical example
6) Type of athlete suited too
1) HITT =High intensity, 80%-95% max
HR
CONTINUOUS= Low-moderate, 60%-80% max
HR
2) HITT = 5 seconds to 8 minutes, repeated bouts of high intensity work with varied recovery time – overall 20-60 minutes CONTINUOUS= 20-80 minutes
3) HITT= 40%-50% of max HR
CONTINUOUS= No recovery, non-stop activity
4)HITT = Recovery interval = work interval
(1:1)
CONTINUOUS= No recovery, non-stop activity
5) HITT= Cycling, running, cross-training
CONTINUOUS= Jogging, swimming, cycling
6) HITT= Can be modified for most athletes
with varying levels of fitness
CONTINUOUS= Endurance athletes as it stresses
the aerobic system and
slow-oxidative muscle fibres
What are the 4 adaptations that occur after following a programme?
Respiratory system
Cardiovascular system
Musculo-skeletal system
Metabolic systems
All to increase aerobic capacity and VO2 max.
What are the overall effects of RESPIRATORY SYSTEM ADAPTATIONS?
Increased volume of O2 diffused into the blood
Decreased breathing rate at rest and sub-maximal exercise
Easier to perform exercise
Reduced onset of fatigue
Delayed OBLA (Onset of blood lactate accumulation)
Increased intensity and duration of performance
Alleviates symptoms of asthma
What are the functional effects of RESPIRATORY SYSTEM ADAPTATIONS?
Increased efficiency of mechanics of breathing
Increased maximum-exercise lung volumes
Decreased respiratory fatigue
Increased external gaseous exchange
What is the overall adaptation of RESPIRATORY SYSTEM ADAPTATIONS?
Respiratory muscles becomes stronger
Increased surface area of alveoli
What are the overall effects of CARDIOVASCULAR SYSTEM ADAPTATIONS?
Increased blood flow and O2 transport to muscles
Decreased BP
Easier to perform exercise
Reduced onset of fatigue
Delayed OBLA
Increased intensity and duration to performance
Lower risk of CHD, hypertension and stroke
What are the functional effects of CARDIOVASCULAR SYSTEM ADAPTATIONS?
-Increased SV at rest and during exercise and increase CO (at rest) due to: increased filing capacity and force of ventricular contraction decreased resting and sub –maximal HR (
What are the overall adaptations of CARDIOVASCULAR SYSTEM ADAPTATIONS?
Cardiac hypertrophy
Increased elasticity of arterial walls
Increased number of RBC/haemoglobin volume
Increased blood plasma volume
Increased capillarisation of alveoli and SO muscle tissue fibres
Overall effects of MUSCULOSKELETAL SYSTEM ADAPTATIONS?
Increased capacity of aerobic energy production
Increased joint stability
Increased metabolic rate
Decreased risk of injury, osteoarthritis and osteoporosis
Easier to perform exercise
Reduced onset of fatigue
Delayed OBLA and Increased intensity and duration of performance
Functional effects of MUSCULOSKELETAL SYSTEM ADAPTATIONS?
- Increased calcium absorption
- Increased bone strength
- Decreased risk of injury
- Increased synovial fluid production
- Tendons and ligaments strengthen
- Increased joint stability
- Decreased risk injury
- Increased aerobic energy production, fuel and O2 utilisation
- Increased aerobic energy fuels
- Increased duration of performance
- Increased storage and transport of O2 to mitochondria
- Increased utilisation of O2
- Increased aerobic energy production
- Increased metabolism of fats
- Increased potential for aerobic energy produced
- Increased strength, decreased energy cost, which delays fatigue
Overall adaptations of MUSCULOSKELETAL SYSTEM ADAPTATIONS?
- Increased bone mineral density
- Increased thickness of articular cartilage
- Increased strength of connective tissues
- FOG fibres become more aerobic
- Increased stores if glycogen and fats
- Increased stores of myoglobin
- Increased size and density of mitochondria
- SO muscle fibre hypertrophy
Overall effects of METABOLIC FUNCTION ADAPTATIONS?
Improved body composition
Easier to perform exercise
Reduced onset of fatigue
Delayed OBLA
Increased intensity and duration of performance
Increased metabolic rate, increased energy expenditure and better management of body weight.
Overall functional effects of METABOLIC FUNCTION ADAPTATIONS?
- Increased glucose tolerance
- Treatment and prevention of type 2 diabetes
- Increased lean mass
- Increased metabolic rate
- Increased breakdown of fats
- Increased metabolism of fats and glycogen
Overall adaptations of METABOLIC FUNCTION ADAPTATIONS?
- Decreased insulin resistance
- Decreased fat mass
- Increased activity of aerobic enzymes
What is STRENGTH?
STRENGTH IS THE ABILITY OF THE BODY TO APPLY A FORCE. IT IS A MAJOR
COMPONENT OF FITNESS THAT IS USED FOR ALL FORMS OF ACTIVITIES AND IS
DEPENDENT ON THE EFFICIENCY OF THE NEUROMUSCULAR SYSTEM.
What is Static strength?
A type of strength where force is applied against a resistance without any movement occuring.
It is created by isometric contractions as there is no change in muscle length.
It can be referred to as isometric strength
Eg. a handstand on the floor
What is Dynamic strength?
Strength characterized by movement
A force is applied against a resistance and the muscles change in length eccentrically or concentrically.
Also known as power output
Eg. triple jump
What is maximum strength?
The ability to produce a maximum amount of force in a single muscular contraction. (1RM)
Eg. A olympic weightlifter performing a deadlift will use maximum strength.
What is explosive strength?
The ability to produce a maximal amount of force in one or a series of rapid muscular contractions.
It can also be called elastic strength due to the stretch reflex mechanism where the muscle is stretched before concentrically contracting.
Eg. Driving for an interception in netball
What is strength endurance?
The ability to sustain repeated muscular contractions over a period of time withstanding fatigue.
Essential for sports like rowing or running which are moving the same muscles repeatedly against a fore for an extended period of time.
