training

Question 1

Define the term aerobic capacity.

Answer 1

The ability totake in anduse oxygen

Question 2

Which tests can be used to test for aerobic capacity?

Answer 2

multi stage fitness test
Direct gas analysis
Queens college step test
Cooper run

Question 3

What is VO2 max?

Answer 3

The ability totake in, (transport) anduse oxygen

Question 4

What factors impact VO2 max

Answer 4

Age – peaks at 18-25 then declines
Gender – Men more likely to have a increased VO2max
Respiratory factors - lung volume / elasticity of lung tissues / strength of respiratory muscles
Cardiac factors - Size of heart / stroke volume / cardiac output
Vascular factors- Elasticity of arteries / number of red blood cells (RBCs) /capilliarisation / blood volume / haemoglobin content
Muscular factors - more Type I / SO and Type IIa / FOG oxidative fibres increase VO2max
Cellular factors -myoglobin stores / number of mitochondria
Training – Type of training / altitude training / lack of training

Question 5

What is HIIT?

Answer 5

Periods of high intensity workandrecovery
20-60 minutes for full session
cross-training
Work intensity 80-95% of max HR/ 70-90% VO2max
Work duration 5 seconds to 8 minutes
4 -10 sets/ 10+ reps
Recovery intensity lower or 40-50% of max HR
Work:relief ratio/ recovery duration = 1:0.5/ 2:1/ 1:1/ work times twice as long or equal to recovery time

Question 6

Why is HIIT effective?

Answer 6

Higher calorie consumption
Faster adaptations to training than continuous training
Performers cantrainat a higher intensity for longer
Training time shorter for similar gains
Individuals with different fitness levels can train together in group

Question 7

What is Strength endurance?

Answer 7

ability of muscles to continue to contract over a long period of time/resist fatigue