Principles of training and aerobic capacity

Question 1

What are the SPORR principles?

Answer 1

specificity
progressive overload
reversibility
recovery

Question 2

What are the FITT principles?

Answer 2

frequency
intensity
time
type

Question 3

What are the three ways a training year can be split up?

Answer 3

Macrocycle - long term (1 year)
Mesocycle - 4 to 12 weeks with a specific focus
Microcycle - 1 week plan that is repeatable

Question 4

How is a macrocycle split up/what occurs at each stage?

Answer 4

Preparation period - pre season, fitness is developed
Competition period - performance period, skills and techniques are honed
Transition period - end of season, rest and recovery occurs

Question 5

What is tapering?

Answer 5

A reduction in volume/intensity of training prior to competition which allows the performer to peak at the correct time

Question 6

Define aerobic capacity?

Answer 6

the ability of the body to inspire, transport and utilise oxygen in order to perform aerobically

Question 7

Define VO2 max?

Answer 7

the max volume of oxygen that can be inspired, transported and utilised per minute

Question 8

What is the VO2 max of an untrained person and a trained person?

Answer 8

untrained = 40-50 ml/kg/min

trained = 90 ml/kg/min

Question 9

Which structural/physiological factors allow a performer to have a higher VO2 max?

Answer 9

increased Q
increased SV
heart hypertrophy
increased RBC count
capillarisation at muscles
more myoglobin
increased lactate tolerance
increased SA of alveoli

Question 10

What general factors affect VO2 max?

Answer 10

Lifestyle - smoking, diet, fitness levels
Training - VO2 max can increase by 20% through aerobic training
Genetics - largely genetically determined
Gender - men are 20% higher than women
Age - VO2 max drops when older
Body composition - high percentage of body fat decreases VO2 max

Question 11

What are the 4 methods of evaluating aerobic capacity?

Answer 11

Direct gas analysis
NCF multi stage fitness test - 20m shuttle runs
Queen’s college step test - stepping on and off a box for 3 mins at 41.3cm
Cooper 12 min run

Question 12

What are the 3 training types for developing aerobic capacity?

Answer 12

Continuous, Fartlek and HIIT

Question 13

What does HIIT training involve?

Answer 13

short intervals of anaerobic maximal intensity exercise followed by recover periods of aerobic exercise

Question 14

What are the adaptations on the cardiovascular system from aerobic training?

Answer 14

cardiac hypertrophy
increased elasticity of arterial walls
increased blood plasma volume
increased RBC count
capillarisation

Question 15

What are the adaptations on the respiratory system from aerobic training?

Answer 15

strengthened respiratory muscles
increased surface area of alveoli

Question 16

What are the adaptations on the musculoskeletal system from aerobic training?

Answer 16

Slow oxidative muscle fibre hypertrophy
increased density of mitochondria
more myoglobin
increased strength of connective tissue
increased bone density

Question 17

Pros and Cons of direct gas analysis?

Answer 17

Pros : accurate and reliable due to lab conditions, quantitative results, used for different types of exercise

Cons : requires specialist equipment, unsuitable for unift people as it’s a maximal test, hard to stay motivated

Question 18

Pros and Cons of Queen’s college step test?

Answer 18

Pros : simple, cheap, large groups can do it, submax and it only lasts 3 mins
Cons : predicts VO2 max, not sport specific, shorter subjects may be at a disadvantage

Question 19

Pros and cons of 12 min cooper run?

Answer 19

pros : cheap and easy, lots can do it at once
cons : predicts VO2 max, not sport specific, motivational problems, not suitable for unfit people

Question 20

Pros and cons of NCF multi stage fitness test?

Answer 20

pros : cheap and easy to run, lots can do it at once
Cons : predicts VO2 max, not sport specific, need to stay motivated, maximal so not fit for some people