EP- Aerobic Capacity/ VO2 Max Flashcards
What type of ratio do we use to train generally
Work:Relief
What is the ratio for speed work
1:3
What is the ratio for lactate tolerance
1:2
What is the ratio for increasing vo2 max
1:1
Define aerobic capacity
The ability to take in, transport and use O2 to sustain prolonged periods of aerobic sub max work
Define VO2 max
The maximum volume of oxygen which can be utilised in one minutes during maximal exercise
At what % of their VO2 max would an untrained athlete meet OBLA at
50-60%
At what % of their VO2 max would a trained athelete meet OBLA at
85/95%
Give 3 things VO2 max is dependent on the efficiency of
- Pulmonary ventilation
- External respiration
- Internal transport
- Muscle cells using O2 for aerobic respiration
What is measured in a VO2 Max test
The volume of oxygen you consume while exercising at your maximal capacity
Describe the graph shape for Vo2 max measurement
Increases lineally before plateauing
Give one method of VO2 max testing anyone can complete
The multi-stage fitness test
Describe the protocol for the MSFT
- The athlete warms up for 10 minutes
- The athlete commences the test
- The speed at the start is quite slow
- After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level)
- If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
- The assistant records the level and number of shuttles completed at level by the athlete when they are withdrawn
Give two advantages of the MSFT
• Large groups can perform this test all at once for minimal costs.
• The test continues to maximum effort unlike many other tests of endurance capacity.
• The correlation to actual VO2 max scores is high
- Can compare results to national average
Give two disadvantages of the MSFT
- Practice and motivation levels can influence the score attained
- Scoring can be subjective.
- As the test is often conducted outside, the environmental conditions can affect the results.
What does the PWC170 test measure
VO2 Max
What is the protocol for the PWC170 test
- The athlete warms up for 10 minutes
- The athlete starts cycling and the load on the bicycle ergometer is adjusted to raise the athlete’s heart rate to between 120-140bpm
- The assistant resets the power output to zero and starts the stopwatch
- After 6 minutes the assistant records the power output (P1) and the athlete’s average heart rate (H1)
- The athlete rests for 10 minutes
- The athlete starts cycling
- The assistant adjusts load on the bicycle ergometer to raise the athlete’s heart rate to between 150-170bpm
- The assistant resets the power output to zero and starts the stopwatch
- After 6 minutes the assistant records the power output (P2) and the athlete’s average heart rate (H2)
Give two advantages of the PWC 170 test
- Having the athletes seated during this test makes it appropriate for ECG monitoring.
- Minimal equipment required
- Simple to set up and conduct
Give two disadvantages of the PWC 170 test
- As the PWC test is performed on a cycle ergometer, the test favours cyclists.
- Assistant required to administer the test
- Determining the line of best fit and extrapolating to 170 bpm can be subjective and open to error
Give 4 factors affecting VO2 max
- Physiological makeup/genes
- Aerobic training
- Age
- Gender
Why is training in the correct target zone important
So the correct adaptations can occur
What are the % of max hr needed for normal, and elite athletes to improve aerobic capacity
60-70%
70-85%
What are the 4 heart rate zones called
Recovery
Fat burning
Target
Anaerobic threshold
Give the 4 methods of training used to improve aerobic capacity
- Continuous
- Repetition running
- Fartlek
- Interval
Describe continuous training
- Steady state sub max work for prolonged periods of time
- Suited to long distance/endurance athletes
- HR should be above the critical threshold
- Dependent upon specific training objectives
- Often used as pre-season training
- can be boring and the repetitive
- Joints at increased risk of injury
Describe fartlek training
- Steady state training interspersed with varied higher intensity/slower recovery periods
- Typically, a mix of sprints/terrain
- HR remains above critical threshold but within the training zone
- Ideal for games players
Describe interval training
• Periods of work interspersed with periods of recovery
• Work ratio of aerobic training is typically higher and lower for relief
• Anaerobic interval training is lower for work and higher for relief to allow a fuller recovery
• Easily modified for specific needs by
-Interval duration
Interval intensity
Relief duration
Number of work/relief intervals
Describe repetition running
- Type of interval training
- Suited to distance running
- E.g. 5000m runner splits event into 5x 1000m intervals with a shorter relief period
- Continue to shorten rests until able to run full 5000m faster
Give 6 adaptations gained from aerobic training
-Increases strength of muscles of the respiratory system
-Increase in alveoli surface area
-Hypertrophy of muscles
-Increased elasticity of arterial walls
-Increased number RBC’s / HB and plasma
-Increased capillarisation
-Increased fg and fog hypertrophy
-Increased muscle capillarisation
-Increased ability of the fog to work anaerobically
-Increased myoglobin stores
-Increased aerobic enzymes
-Increased fat stores and ability to use them earlier
-• Increased strength of muscle tendons
• Greater thickness/strength of ligaments
• Increased thickness/compression of cartilage
• Increased calcium content/strength of bones
• Reduced body fat composition
