Aerobic training Flashcards
definition of aerobic capacity
ability to inspire, transport and utilise oxygen to perform a sustained period of aerobic/sub-maximal exercise.
what is the explanation for individual physiological make up to be a factor of your VO2 max
- more efficient cardio-respiratory systems have higher VO2 max (larger lung volumes, strong ventricular muscles and more slow oxidative muscle fibres can inspire, transport and utilise more oxygen)
what is the explanation for training to be a factor of your VO2 max
aerobic training can lead to VO2 max increasing by 10-20% ( cardiac hypertrophy, increased red blood cells and mitochondria count and more efficient lungs allow the body to inspire, transport and utilise more oxygen
what is the explanation for age to be a factor of your VO2 max
VO2 peaks at 20 then decreases by 1% yearly (loss of elasticity of lung, heart and blood vessels means less O2 can be inhaled, transported and utilised per minute.
what is the explanation for gender to be a factor of your VO2 max
males tend to have a 15-30% higher VO2 max than females (larger lung and blood volumes, larger hearts and greater muscle mass allowing them to inspire, transport and utilise more O2 per minute
what methods are there of evaluating aerobic efficiency
- direct gas analysis
- NCF multistage fitness test
- Cooper 12 minute run
- Queens college step test
All things Direct gas analysis
Def - continuous progressive intensity test to exhaustion measuring VO2 max by analysing percentages of O2 and CO2 in expired air
Pros - accurate, valid and reliable measurement and can use various equipment so suits a variety of athletes
Cons - equipment can be expensive and exhaustive test so unsuitable fo elderly or those with underlying health conditions
All things NCF multistage fitness test
Def - progressive intensity 20 metre shuttle run test which compares results with a standardised result table
Pros - suitable for large groups, minimal equipment needed and standardised tables available
Cons - exhaustive so unsuitable for elderly and those with health issues, only a prediction and less suitable for non runners
All things Copper 12 min run
Def - continuous max intensity test measuring distance covered in 12 minutes and results compared to a standardised results table
Pros - suitable for large groups, minimal equipment and standardised tables available
Cons - exhaustive so unsuitable for ealderly or those with health issues, only a prediction and less suitable for non runners
All things Queens college step test
Def - continuous 3 min step test which uses HR recovery to predict an individuals VO2 max
Pros - sub-max intensity so good for elderly and those with health issues, standardised tables available for analysis and minimum equipment
Cons - prediction, step may be too high for some people.
continuous training as an aerobic training method
long periods of sub max intensity without rest periods
Intensity - 60-80% max HR
Duration - 20-80% mins
High intensity interval training as an aerobic training method
repeated period of anaerobic short duration exercise followed by periods of active rest or recovery
work intensity:rest intensity - 90% max HR:40-50% max HR
work:rest - 1:1/2:1
duration - 5 to 10 mins
Cardiovascular LT adaptations
- cardiac hypertrophy, increased elasticity of artery walls, capillerisation, increased RBC count and increased blood plasma
Respiratory LT adaptations
- increased strength or resp muscles and increased surface area alveoli
Muscular LT adaptations
- fast oxidative glycolytic muscle fibres improve their aerobic capability
- hypertrophy of slow oxidative and fast oxidative glycolytic muscle fibres
- increased glycogen and triglyceride stores
- increased size and number of mitochondria
