Areobic Training Flashcards
How do you calculate maximal heart rate?
220- age
What is aerobic capacity?
The maximum amount of oxygen to body can consume and maximal intensity
What is VO2 max?
The maximum rate at which the heart, muscles and lungs can effectively use oxygen
What is capillaraisation?
And what are it’s benefits
The formation of new capillary beds due to exercises.
It allows for increased storage of oxygen and allows more oxygen to be delivered to the muscles
How do you introduce capillarisation?
Through aerobic training
What is aerobic training?
Exercises where oxygen is present in the lungs through inhaling
What is anaerobic training?
Exercises where oxygen is not present in the lungs due to not inhaling
What is karvonens formula
Training HR= Resting HR + %(HR max-resting HR)
What is the anaerobic threshold %
85-100%
What is the target heart rate zone %
65-85%
What is the fat burning zone %
50-65%
What is the recovery zone %
50% or less
Give two muscular adaptations of aerobic training
- Slow oxidative muscle fibre hypertrophic
- increased size and density of mitochondria
- increased stores of myoglobin
- increased stores of triglycerides
- increased strength of connective tissue
What are the overall benefits of aerobic training
- Increased capacity of aerobic energy production
- increased joint stability
- makes it easier to perform exercise and reduces onset of OBLA
- manages weight
What is blood viscosity?
The thickness of your bloody. Caused by the loss of blood plasma
