aerobic training

define aerobic capacity

Aerobic capacity is the ability to inspire,

transport and utilise oxygen to perform sustained

periods of aerobic activity.

define vo2 max

the maximum volume of oxygen inspired,

transported and utilised per minute during exhaustive

exercise.

what is vo2 max measured in

ml/kg/min

what are the 4 factors that affect vo2

training

age

gender

genetics

how does training affect vo2 max

. it increases vo2

. aerobic training increases it

. it can increase it by 10-20%

what are the key words for vo2 max answers

inspire, transport, utilise

what are the long term adaptations

. stronger heart

. more red blood cells

. more mitochondria

how does age affect vo2 max

after 20 years old it decreases by 1% each year

what physiological adaptations occur with age

. decreased heart strength and size

. decrease in mitochondria and myoglobin

how does gender affect vo2 max

. males have higher vo2 max than women

. it can be a 15-30% difference

why do women have lower vo2 max

. smaller lung volume

. smaller and weaker heart muscle

how do genetics affect vo2 max

the resp, CV and muscular system your are born with determine your efficiency to inspire, transport and utilise o2

5 point description of continuous training

. intensity doesn't change

. 60-85% of vo2

. 20-90 mins

. e.g. running, cycling

. can be adapted to fartlek

what are the advantages of continuous training

. improve aerobic capacity

. targets slow oxidative

. doesn't require specialist equipment

what are the disadvantages of continuous training

. time consuming

. no anaerobic adaptation

. risk of overuse injuries

5 point description of HIIT

. periods of work followed by active rest

. work periods 80-90% of max HR

. rest at 40-50 max HR

. can be manipulated

. both aerobic and anaerobic

what are the 6 ways HIIT can be manipulated

. duration of work

. intensity of work

. number of reps

. number of sets

. duration of rest

. activity during rest

advantages of HIIT training

. both aerobic and anaerobic

. fast adaptations

. burns more calories

. shorter sessions

. less boring

disadvantages of HIIT

. unsafe for those with CV and resp conditions

. longer recovery after sessions

what are 2 respiratory structural adaptations of aerobic training and there functions

stronger respiratory muscles - increased max lung volume

increased alveoli surface area - increased external gas exchange

what are 3 cardiovascular structural adaptations of aerobic training and there functions

cardiac hypertrophy - (higher stroke volume) decreased resting heart rate

increased number of RBC - increased oxygen carrying capacity

capillarisation - decreased diffusion distance

what are 3 Musculo-skeletal structural adaptations of aerobic training and there functions

slow oxidative fibre hypertrophy - decreased energy cost delaying fatigue

increased bone density - less chance of osteoporosis

increased mitochondria density - increased aerobic energy production

what are the 4 methods of measuring aerobic fitness

direct gas analysis

12 min cooper run

queens college step test

multistage fitness test

describe the direct gas analysis test (4 points)

Subject performs continuous exercise at progressive intensities to

exhaustion

Expired air is captured by a mask connected gas analyser

The relative volume of O2 and CO2 in expired air to inspired air are measured

Results can be used to calculate VO2max

this is a maximal intensity test

what are the advantages and disadvantages of direct gas analysis

advantages -

direct measurement, highly accurate

can be done running cycling or rowing

disadvantages-

requires specialist equipment

this is not appropriate for those with respiratory or cardiovascular conditions

describe the 12 min cooper run test (4 points)

12 minutes of continuous running over 400 metres track

At the end of 12 minutes, the test ends and total distance is recorded

using normative data a vo2 max is predicted

this is a maximal intensity test

what are the advantages and disadvantages of the 12 min cooper run

advantages

simple and cheap

lots of normative data available

can be performed in large groups

disadvantages

only a prediction of vo2 max

this is not appropriate for those with respiratory or cardiovascular conditions

not sport specific

describe the queens college step test

subject performs continuous stepping on and off a box for 3 minutes

24 steps a minute for men

22 steps a minute for women

heart rate is recorded every 5 seconds for 15 seconds

vo2 max is predicted by normative data

this a submaximal test

what are the advantages and disadvantages of the queens college step test

advantages

appropriate for people with respiratory and cardiovascular conditions

simple and cheap

lots of normative data

disadvantages

only a prediction of vo2 max

not sport specific

describe the multistage fitness test

subject performs continuous 20 metre shuttles at progressive intensities until exhaustion

using audio cues

the number of shuttles is used to predict the vo2 from normative data

what are the advantages and disadvantages of the multistage fitness test

advantages

can be performed in large groups

simple and cheap

lots of normative data

disadvantages

only a prediction of vo2 max

this is not appropriate for those with respiratory or cardiovascular conditions

not sport specific