Aerobic Training Flashcards

Flashcards based on lecture notes about aerobic training, covering definitions, methods, and adaptations.

What is Aerobic Training?

Activities and sports in which aerobic capacity is a key fitness component.

What is Aerobic Capacity?

The ability of the body to inspire, transport, and utilise oxygen to perform a sustained period of aerobic (sub-maximal) activity.

What is Maximal Oxygen Uptake (VO2max)?

The maximum volume of oxygen inspired, transported, and utilised per minute during exhaustive exercise.

10-20%

Aerobic training increases VO2 max by what percentage?

At what age does VO2 max peak?

Around 20 years old, then declines by 1% per year

What are four methods of evaluating aerobic capacity?

Direct Gas Analysis, NCF Multistage Fitness Test, Cooper 12 Minute Run, Queen’s College Step Test

What does the Direct Gas Analysis test measure?

Measures VO2 max using O2 and CO2 concentrations in expired air.

70-80%

What percentage of maximal heart rate should aerobic training be performed at to bring about long term aerobic adaptations?

How is maximal heart rate (HR max) estimated?

220 minus the age of the performer

What is the formula for Karvonen’s principle?

Resting HR + % (Heart rate reserve)

What is continuous training?

Long periods of moderate work without periods of rest

What is High Intensity Interval Training (HIIT)?

Repeated periods of short duration high intensity work mixed with periods of recovery.

What is cardiac hypertrophy?

Increased size and contractility of the ventricles, so SV increases

What is capillarisation?

Increased number of capillaries at lungs and muscles, so gas exchange increases

What is a respiratory adaptation to aerobic training?

Increased strength of respiratory muscles: Increased lung volume, decreased fatigue of respiratory muscles, more efficient ventilation

Muscular hypertrophy of slow oxidative (SO) and fast oxidative glycolytic (FOG) muscle fibres leads to…

Increased use of aerobic energy system.

Why does aerobic training increase resting metabolic rate?

Due to increased muscle mass compared to fat mass.