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A2 OCR PE > EP- Aerobic Capacity/ VO2 Max > Flashcards

EP- Aerobic Capacity/ VO2 Max Flashcards

1
Q

What type of ratio do we use to train generally

A

Work:Relief

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2
Q

What is the ratio for speed work

A

1:3

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3
Q

What is the ratio for lactate tolerance

A

1:2

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4
Q

What is the ratio for increasing vo2 max

A

1:1

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5
Q

Define aerobic capacity

A

The ability to take in, transport and use O2 to sustain prolonged periods of aerobic sub max work

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6
Q

Define VO2 max

A

The maximum volume of oxygen which can be utilised in one minutes during maximal exercise

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7
Q

At what % of their VO2 max would an untrained athlete meet OBLA at

A

50-60%

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8
Q

At what % of their VO2 max would a trained athelete meet OBLA at

A

85/95%

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9
Q

Give 3 things VO2 max is dependent on the efficiency of

A
  • Pulmonary ventilation
  • External respiration
  • Internal transport
  • Muscle cells using O2 for aerobic respiration
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10
Q

What is measured in a VO2 Max test

A

The volume of oxygen you consume while exercising at your maximal capacity

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11
Q

Describe the graph shape for Vo2 max measurement

A

Increases lineally before plateauing

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12
Q

Give one method of VO2 max testing anyone can complete

A

The multi-stage fitness test

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13
Q

Describe the protocol for the MSFT

A
  • 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before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn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
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14
Q

Give two advantages of the MSFT

A

• 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

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15
Q

Give two disadvantages of the MSFT

A
  • 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.
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16
Q

What does the PWC170 test measure

A

VO2 Max

17
Q

What is the protocol for the PWC170 test

A
  • 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)
18
Q

Give two advantages of the PWC 170 test

A
  • Having the athletes seated during this test makes it appropriate for ECG monitoring.
  • Minimal equipment required
  • Simple to set up and conduct
19
Q

Give two disadvantages of the PWC 170 test

A
  • 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
20
Q

Give 4 factors affecting VO2 max

A
  • Physiological makeup/genes
  • Aerobic training
  • Age
  • Gender
21
Q

Why is training in the correct target zone important

A

So the correct adaptations can occur

22
Q

What are the % of max hr needed for normal, and elite athletes to improve aerobic capacity

A

60-70%

70-85%

23
Q

What are the 4 heart rate zones called

A

Recovery
Fat burning
Target
Anaerobic threshold

24
Q

Give the 4 methods of training used to improve aerobic capacity

A
  • Continuous
  • Repetition running
  • Fartlek
  • Interval
25
Q

Describe continuous training

A
  • 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
26
Q

Describe fartlek training

A
  • 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
27
Q

Describe interval training

A

• 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

28
Q

Describe repetition running

A
  • 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
29
Q

Give 6 adaptations gained from aerobic training

A

-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

A2 OCR PE (21 decks)

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