Training methods Flashcards

1
Q

what is aerobic capacity

A
  • known as VO2 max
  • maximun amount of oxygen that can be taken into the body and utilised.
  • liters per minuet / ML per KG per minuet
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2
Q

average values of trained and untrained, males and females

A
trained 
- male = 70
- female = 60
untrained 
- male = 50
- female = 40
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3
Q

factors effecting aerobic capacity

A
  • gender
  • training
  • age
  • genetically determined (genetics)
  • body systems
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4
Q

sex (gender) factor

A

Women have generally have lower VO2max values than

males due to size of heart and lungs

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5
Q

training factor

A

Directly related, trained individuals have higher

values than sedentary

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6
Q

age factor

A

VO2max reduces at about 10% per decade during ageing

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7
Q

genetically determined factor

A

Slow/fast twitch fibres

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8
Q

body systems factor

A

Muscular, cardio and vascular, respiratory

factors

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9
Q

methods of evaluating aerobic capacity

A
  • gas anaylsis
  • multi-stage fitness test
  • Cooper run
  • queens college step test
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10
Q

what is gas analysis

A
  • exercise is performed on a egrometer e.g treadmill, cycle, swim bench.
  • exercise workloads increase in increments from moderate to Max intensity
  • Oxygen uptake is calculated from measures of ventilation and the oxygen and carbon dioxide
    in the expired air, and the maximal level is determined at or near when the test is completed
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11
Q

how is gas analysis scored

A

Results are presented as either l/min (litres per minute) or ml/kg/min (mls of oxygen
per kilogram of body weight per minute).

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12
Q

advantages of gas analysis

A
  • accuracy, due to measuring oxygen intake. HR can be measured too if HR is taken during test
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13
Q

disadvantages of gas analysis

A
  • time consuming

- high costs

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14
Q

what is the multi-stage fitness test

A
  • bleep test
  • continuous running between two lines 20m apart in time to recorded beeps.
  • performers start when the recording tells them to.
  • speed begins slow but slowly increases with stages of the test
  • if the performer doesn’t meet the line before the bleep, they are eliminated
  • the higher the stage the performer scores, the better the performers aerobic capacity
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15
Q

reliability of the multi-stage fitness test

A

depends on:
- how strict the test was run
how much practice the performers got
- other factors can effect performance e.g. weather. these would need to be controlled for accurate results.

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16
Q

advantages of multi-stage fitness test

A
  • large groups can be tested all at once.
  • low cost
  • test continues for max effort