Aerobic Training

What is aerobic capacity ?

The ability of the body to inspire

What is VO2 max?

Maximum oxygen inspired

What are the 5 factors affecting VO2 max ?

Physiological make up
Age
Gender
Training
Genetics

How does pysilogical make up affect VO2 max ?

= more efficient cardiovascular

How does age affect VO2 max ?

VO2 max in early 20's and declines 1% each year
Loss of elasticity in heart

How does gender affect VO2 max ?

Women tend to have lower VO2 max than males
Females tend to have small lung volumes

How does training affect VO2 max ?

Regular training increase VO2 max and reduces the age related decline
Adaptations : increase mitochondria

How does genetics affect VO2 max ?

People from counties of high altitudes tend to have a higher VO2 max
Higher red blood cell count
More SO mules fibres
More efficient respiratory system

What are the 4 tests used to measure aerobic capacity ?

Direct gas analysis
Queens step test
Cooper 12 minute run
Multi-stage fitness test

What is the direct gas analysis ?

Subject performs continuously at progressive intensities until exhaustion.expired air is collected in a mask connected to a gas analyser which measures the concentration of CO2 and O2 inspired and expired

What are the advantages of the direct gas analysis ?

Direct measurement of VO2 max
Accurate

What are the disadvantages of direct gas analysis?

Maximal test till exhaustion
Can't be used on the elderly or people with health conditions
Access to specific equipment needs

What is the queens collage step test ?

Continuous stepping on and of a box 41.3 cm for 3 minutes and HR is taken 5 seconds after
24steps / min = men
22 step/ min = females

What are the advantages of the step test ?

Sub maximal
Simple and cheap equipment required
Can be self conducted
Groups of people can do it at one time

What are disadvantages of the step test ?

VO2 max is a prediction
Not sport specific
Step height may be a disadvantage for others

What is the 12 minute cooper run ?

Continuous running to achieve a max distance where total distance measures VO2 max

What are advantages of 12 minute run ?

Large groups can perform the test at the same time
Simple and cheap equipment required
Self administered test

What are the disadvantages of the 12 minute run test ?

Prediction of VO2 max Accurate
Maximal test so limited motivation
Not sport specific
Can't be used on elderly or people with health conditions

What is the multi stage fitness test ?

Continuous shuttle - 20m at a progressive intensity until failure

What are the advantages of the multi stage fitness ?

Large groups can perform test
Simple / cheap equipment needed

What are the disadvantages of the multistage fitness ?

Prediction of VO2 max
Maximal test so motivation limited
Not sport specific
Can't be used on elderly or people with health issues

What are the 5 training zones ?

Max - 90 - 100% = max performance capacity
Hard - 80-90% = improves max performance
Moderate - 70- 80% = improve aerobic fitness
Light - 60 - 70% = improves basic endurance
Very light - 50 -60%= improve overall health

What is karvones principle ?

Used to work out your max HR for the training zones and consider age and resting HR
Training HR = resting HR + %(HR max. - resting HR )

What are the 4 types of aerobic training ?

Interval training
Continuous training
HIIT
Fartlek training

What is interval training ?

Period of work followed by periods of low intensity
Can be modified to needs - rest / active

What is continuous training ?

Steady periods of work for a prolonged time
20 mins at 60 - 80 % max heart rate
Can be boring and overuse injuries are common

What is HIIT ?

High intensity of work followed by periods of rest
80 - 90 % max heart rate - 5 sets / 8 mins
40 -50 % max heart rate - recovery

What is fartlek training ?

continuous training with changes in speed

What are the adaptations on the respiratory system ?

Increased surface area of alveoli = increased external gaseous exchange
Stronger respiratory muscles = increased mechanics of breathing

What are the adaptations on the cardiovascular system ?

Increased blood / plasma volume = lower blood viscosity
Increase red blood cell = increase oxygen carried
Cappilarisation around SO muscle fibres = increase surface area for gaseous exchange
Increased elasticity of arteries = increase VSM efficiency - lowered BP. Better redistribution
Cardiac hypertrophy = increased SV + CO = increased forces of contraction

What are adaptations on the muscular skeletal system ?

Increased myoglobin stores = increased stores / transport of CO2
SO fibre hypertrophy = increase aerobic energy production
Increased mitochondria size + density = increase stores / transport of O2
FOG fibres work aerobically = increase aerobic energy
Increase bone mineral density = better bone strength - decrease injury risk
Increase cartilage thickness = more synovial fluid = better joint stability
Increase tendon / ligament strength = better joint stability
Increase glucose and triglyceride stores = increase aerobic energy production

What are the adaptations on the metabolic function ?

Decrease fat mass = increase lean mass - better breakdown of fats
Reduce fatigue = weight management - improve body composition
Decrease insulin resistance improve glucose tolerance
Increase aerobic. Enzyme activity = more use of glucose and triglyceride as fuel