training for aerobic capacity Flashcards
what are the two types of aerobic training
Continuous
Interval (HIIT)
what type intensity is continuous at
low to moderate intensity for long periods of time - e.g. cycling, swimming
what type of muscles groups does continuous train
large
how long should continuous last and at what % of your make HR
20-80 minutes
60-80% HR MAX
what does HITT stand for
high intensity interval training
what are the 7 variables that can be manipulated for HIIT
duration
- intensity
- reps
- sets
- recovery time
- activity
What are the work guidelines for HIIT
Intensity = 80-95% of HR Max
Duration = 5 secs-8 minutes
4-10 sets/10+ repetitions
what are the recovery guidelines for HIIT
Intensity = 40-50% of HR Max
Work:Rest ratio (1:0.5, 2:1, 1:1)
what are HIITs benefits compared to continuous
Higher calorie consumption
Burns more fat
Faster adaptations than continuous
Can train at higher intensity for longer
Training time shorter/quicker
(suits busy lifestyle)
Individuals with different fitness levels can train together in group sessions/exercise classes
what happens if your training intensity is too high or low
Too high - leads to fatigue
Too low - no adaptations will occur
what are the 5 HR training zones and what do they do
90-100%- maximum- max performance capacity
80-90%- hard - lactate threshold
70-80%- moderate- aerobic training zone
60-70%-light- targets fat burning
50-60%- very light- basic endurance
what is Karvonen Principle
can be used to calculate the correct training HR training zone based upon BPM.
what is the the equation of karvonen principle
Resting HR + % of (HR Max – Resting HR)
what are the hearts cardiovascular adaptions
Myocardial hypertrophy
Stronger contractions
Increased stroke volume
Increased maximal cardiac output (Q)
what are the vascular cardiovascular adaptations
Increased capillarisation
Greater surface area for gaseous exchange
Increased buffering capacity of lactic acid
Improved vascular shunt mechanism
Increased elasticity of arterial walls
