Training methods Flashcards
what is aerobic capacity
- 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
average values of trained and untrained, males and females
trained - male = 70 - female = 60 untrained - male = 50 - female = 40
factors effecting aerobic capacity
- gender
- training
- age
- genetically determined (genetics)
- body systems
sex (gender) factor
Women have generally have lower VO2max values than
males due to size of heart and lungs
training factor
Directly related, trained individuals have higher
values than sedentary
age factor
VO2max reduces at about 10% per decade during ageing
genetically determined factor
Slow/fast twitch fibres
body systems factor
Muscular, cardio and vascular, respiratory
factors
methods of evaluating aerobic capacity
- gas anaylsis
- multi-stage fitness test
- Cooper run
- queens college step test
what is gas analysis
- 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
how is gas analysis scored
Results are presented as either l/min (litres per minute) or ml/kg/min (mls of oxygen
per kilogram of body weight per minute).
advantages of gas analysis
- accuracy, due to measuring oxygen intake. HR can be measured too if HR is taken during test
disadvantages of gas analysis
- time consuming
- high costs
what is the multi-stage fitness test
- 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
reliability of the multi-stage fitness test
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.