Aerobic training

define aerobic capacity

ability of body to use oxygen during long periods of aerobic training

define VO2 max

maximum volume of oxygen that body can use per minute

describe + explain factors affecting VO2 max

age - VO2 max decreases by 1% every year after 20 due to loss of lung elasticity, left ventricle elasticity + artery elasticity

gender - females have 30% lower VO2 max dues to smaller heart, smaller lungs + less muscle mass

previous aerobic training - aerobic training conditions body so VO2 max increases due to more efficient gas exchange, increased lung capacity + increased lung elasticity

individual physiological makeup - VO2 max increased by higher proportion of SO fibres, higher lung elasticity, stronger respiratory muscles + larger heart

describe the tests for aerobic capacity

Queen’s college step test - sub-max test, participants step on + off 41.3cm high box continuously for 3 minutes at a rate of 24 steps/min for males + 22 steps/min for females, HR is taken 5 seconds after for 15 seconds

multi-stage fitness test - 20m shuttle runs at progressively higher speeds, hitting line on beep of CD

cooper 12 - run laps of 400m track for 12 minutes continuously + reach maximum possible distance

direct gas analysis - wear a mask while completing continuous exercise of progressive exercise until exhaustion, mask compares oxygen inspired + expired

advantages of cooper 12 test (3)

can be carried out without assistance

very simple + cheap

can be used for many performers at once

disadvantages of cooper 12 test (3)

not sport specific

can’t be used for elderly or people with health problems

effected by performer’s motivation

advantages of Queen’s college step test (4)

not as dependent on motivation due to being sub-maximal

quick to carry out + immediate results

easy + cheap

low risk of injury due to being sub-maximal

disadvantages of Queen’s college step test (4)

favours taller performers

may miscount heart rate

only predicts VO2 max

not sport specific

advantages of multi-stage fitness test (4)

easy + cheap

can be used for many performers at once

can be done in different environments

easy to compare results to national averages

disadvantages of multi-stage fitness test (5)

not sport specific

test anaerobic fitness towards end of test

dependent on motivation due to being maximal

high risk of injury due to being maximal

can’t be used for elderly or people with health problems

advantages of direct gas analysis (4)

highly accurate

reliable

measures VO2 max directly

can be made sport specific

disadvantages of direct gas analysis

dependent on motivation due to being maximal

high risk of injury due to being maximal

requires specialist equipment

can’t be used for elderly or people with health problems

describe methods of training for aerobic capacity

continuous - 20+ minutes of sub-max exercise without rest, at 60%HRM

interval - high intensity followed by period of rest, 70%HRM, 1:1 recovery

HIIT - high intensity interval training, 80%HRM followed by 40%HRM, 30 minutes, 1:1 recovery

fartlek - steady state exercise interspersed with higher intensity periods, 20 minutes, 1:1 recovery

describe Karvonen’s principle

for body to adapt to aerobic exercise, heart must work at certain % of max

how to calculate critical threshold

critical threshold = resting HR = (max HR - resting HR) x intensity

effects of training at different %HRM

55% - basic endurance

60% - fat burning

70% - aerobic zone

80% - increase lactic threshold

90% - lactic threshold

90%+ - speed

describe functional + performance effects of muscular adaptations of aerobic training

increased number of SO fibres: functional - increase aerobic capacity, performance - delay fatigue + increase endurance

more mitochondria: functional - increased energy for muscle contraction, performance - delay fatigue + increase endurance

more myoglobin: functional - more efficient gas exchange at muscle, performance - decreased buildup of lactic acid

increased glycogen stores: functional - increased fuel source for muscle contraction, performance - delay fatigue + increase endurance

strengthen connective tissue: functional - increase joint stability, performance - decreased risk of injury

describe functional + performance effects of respiratory adaptations of aerobic training

increased surface area of alveoli: functional - increased rate of gas exchange, performance - reduce effect of asthma

hypertrophy of respiratory muscles: functional - increased depth of breathing, performance - delay fatigue

increased capillarisation: functional - more efficient gas exchange, performance - remove more lactic acid

describe functional + performance effects of metabolic adaptations of aerobic training

increased aerobic enzyme activity: functional - increased metabolism (faster breakdown of fats + CHOs), performance - more energy for muscle contraction

decreased fat mass: functional - increased lean muscle mass, performance - stronger muscle contraction

decreased insulin resistance: functional - increased tolerance of glucose, performance - diabetes more controllable

describe functional + performance effects of cardiovascular adaptations of aerobic training

cardiac hypertrophy: functional - increased SV + Q, performance - lower resting HR

increased artery elasticity: functional - more efficient vascular shunt, performance - lower blood pressure at rest

increased red blood cell count + haemoglobin: functional - more oxygen transport, performance - delay fatigue

increased plasma volume: functional - decreased blood viscosity due to increased water transport, performance - increased bloodflow to working muscles

increased capillarisation: functional - more efficient gas exchange, performance - remove more lactic acid