Aerobic training

Question 1

Endurance definiton

Answer 1

‘Ability to maintain a given velocity for the longest time possible’

Endurance fitness = Aerobic fitness

Question 2

Aerobic training intensities

Answer 2

Low 0-10% Maximal intensity <50% VO2max (Continuous)
Moderate 5-20% 60-85% (Continuous)
High 15-40% 90-120% (HIIT)

Question 3

Central adaptations

Answer 3

^ SV, CO, EDV & Contractility (Starlings law), Plasma volume, Venous return, Ventricular volume, Fluid retention, Max minute ventilation

Decreases Total peripheral resistance, Resting heart rate, Lactate production

Question 4

RBC stimulation

Answer 4

Exercise = Decreases 02 in blood = EPO secretion = RBC production in bone marrow = RBC in blood = ^ Haemoglobin = ^ Perf

Question 5

Peripheral adaptations

Answer 5

^ Capillary density, Capillary:fibre ratio, Size & number of mitochondria, Conc & activity of Krebs cycle enzymes, Glycogen stores, Fat metabolism at low intensity’s

I & IIa fibres ^ size
IIb transition towards IIa

Question 6

Performance link

Answer 6

^ VO2max, lactate threshold, exercise efficiency = ^ perf VO2 = higher sustainable ATP resynthesise = ^ average race pace & PCr, glycogen stores maintained

Flick equation: V02 = CO x a-V02 difference